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  6. Kidney beans raw vs. Maple syrup

Kidney beans raw vs. Maple syrup — In-Depth Nutrition Comparison

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Significant differences between kidney beans raw and maple syrup

  • Kidney beans raw has more copper, iron, fiber, folate, phosphorus, vitamin B1, potassium, and vitamin B6; however, maple syrup is richer in manganese and vitamin B2.
  • Kidney beans raw covers your daily copper needs 104% more than maple syrup.
  • Maple syrup has a higher glycemic index. The glycemic index of maple syrup is 54, while the glycemic index of kidney beans raw is 22.

Specific food types used in this comparison are Beans, kidney, all types, mature seeds, raw and Syrups, maple.

Infographic

Kidney beans raw vs Maple syrup infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 31% 19% 4.1% 6% 40% 0.86% 1.6% 379% 3.3%
Contains more MagnesiumMagnesium +566.7%
Contains more CalciumCalcium +40.2%
Contains more PotassiumPotassium +563.2%
Contains more IronIron +7354.5%
Contains more CopperCopper +5222.2%
Contains more ZincZinc +89.8%
Contains more PhosphorusPhosphorus +20250%
Contains more SeleniumSelenium +433.3%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +184.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 17% 293% 1.5% 2.2% 0.46% 0% 0% 0% 0.87%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +701.5%
Contains more Vitamin B3Vitamin B3 +2443.2%
Contains more Vitamin B5Vitamin B5 +2066.7%
Contains more Vitamin B6Vitamin B6 +19750%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more Vitamin B2Vitamin B2 +479.9%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kidney beans raw Maple syrup DV% diff.
Copper 0.958mg 0.018mg 104%
Iron 8.2mg 0.11mg 101%
Fiber 24.9g 0g 100%
Folate 394µg 0µg 99%
Manganese 1.021mg 2.908mg 82%
Vitamin B2 0.219mg 1.27mg 81%
Phosphorus 407mg 2mg 58%
Protein 23.58g 0.04g 47%
Vitamin B1 0.529mg 0.066mg 39%
Potassium 1406mg 212mg 35%
Vitamin B6 0.397mg 0.002mg 30%
Magnesium 140mg 21mg 28%
Vitamin K 19µg 0µg 16%
Vitamin B5 0.78mg 0.036mg 15%
Vitamin B3 2.06mg 0.081mg 12%
Zinc 2.79mg 1.47mg 12%
Selenium 3.2µg 0.6µg 5%
Vitamin C 4.5mg 0mg 5%
Calories 333kcal 260kcal 4%
Calcium 143mg 102mg 4%
Polyunsaturated fat 0.457g 0.017g 3%
Carbs 60.01g 67.04g 2%
Saturated fat 0.12g 0.007g 1%
Sodium 24mg 12mg 1%
Vitamin E 0.22mg 0mg 1%
Fructose 0.52g 1%
Fats 0.83g 0.06g 1%
Net carbs 35.11g 67.04g N/A
Sugar 2.23g 60.46g N/A
Choline 1.6mg 0%
Monounsaturated fat 0.064g 0.011g 0%
Tryptophan 0.279mg 0%
Threonine 0.992mg 0%
Isoleucine 1.041mg 0%
Leucine 1.882mg 0%
Lysine 1.618mg 0%
Methionine 0.355mg 0%
Phenylalanine 1.275mg 0%
Valine 1.233mg 0%
Histidine 0.656mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
67% 32%
Protein: 0.04 g
Fats: 0.06 g
Carbs: 67.04 g
Water: 32.39 g
Other: 0.47 g
Contains more ProteinProtein +58850%
Contains more FatsFats +1283.3%
Contains more OtherOther +714.9%
Contains more CarbsCarbs +11.7%
Contains more WaterWater +175.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 g
20% 31% 49%
Saturated fat: Sat. Fat 0.007 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.017 g
Contains more Mono. FatMonounsaturated fat +481.8%
Contains more Poly. FatPolyunsaturated fat +2588.2%
Contains less Sat. FatSaturated fat -94.2%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/nutrients
  2. Maple syrup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169661/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.