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Kidney beans raw vs. Taco salad — In-Depth Nutrition Comparison

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Significant differences between kidney beans raw and taco salad

  • The amount of copper, iron, folate, phosphorus, vitamin B1, manganese, potassium, magnesium, and vitamin B6 in kidney beans raw is higher than in taco salad.
  • Kidney beans raw covers your daily copper needs 94% more than taco salad.
  • Taco salad has 11 times less vitamin B1 than kidney beans raw. Kidney beans raw has 0.529mg of vitamin B1, while taco salad has 0.05mg.
  • Kidney beans raw contains less saturated fat.

Specific food types used in this comparison are Beans, kidney, all types, mature seeds, raw and Fast foods, taco salad.

Infographic

Kidney beans raw vs Taco salad 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 19% 29% 19% 43% 38% 37% 31% 50% 22% 12%
Contains more MagnesiumMagnesium +438.5%
Contains more CalciumCalcium +47.4%
Contains more PotassiumPotassium +569.5%
Contains more IronIron +613%
Contains more CopperCopper +747.8%
Contains more ZincZinc +105.1%
Contains more PhosphorusPhosphorus +465.3%
Contains less SodiumSodium -93.8%
Contains more ManganeseManganese +511.4%
Contains more SeleniumSelenium +45.5%

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 6% 0% 0% 0% 13% 42% 23% 41% 25% 40% 0% 32% 13%
Contains more Vitamin CVitamin C +150%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +958%
Contains more Vitamin B2Vitamin B2 +21.7%
Contains more Vitamin B3Vitamin B3 +66.1%
Contains more Vitamin B5Vitamin B5 +14.7%
Contains more Vitamin B6Vitamin B6 +260.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +838.1%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg

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
7% 7% 12% 72%
Protein: 6.68 g
Fats: 7.46 g
Carbs: 11.91 g
Water: 72.35 g
Other: 1.6 g
Contains more ProteinProtein +253%
Contains more CarbsCarbs +403.9%
Contains more OtherOther +139.4%
Contains more FatsFats +798.8%
Contains more WaterWater +515.7%

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
50% 38% 13%
Saturated fat: Sat. Fat 3.446 g
Monounsaturated fat: Mono. Fat 2.606 g
Polyunsaturated fat: Poly. Fat 0.883 g
Contains less Sat. FatSaturated fat -96.5%
Contains more Mono. FatMonounsaturated fat +3971.9%
Contains more Poly. FatPolyunsaturated fat +93.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kidney beans raw Taco salad
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Kidney beans raw Taco salad DV% diff.
Fiber 24.9g 100%
Copper 0.958mg 0.113mg 94%
Iron 8.2mg 1.15mg 88%
Folate 394µg 42µg 88%
Phosphorus 407mg 72mg 48%
Vitamin B1 0.529mg 0.05mg 40%
Manganese 1.021mg 0.167mg 37%
Potassium 1406mg 210mg 35%
Protein 23.58g 6.68g 34%
Magnesium 140mg 26mg 27%
Vitamin B6 0.397mg 0.11mg 22%
Carbs 60.01g 11.91g 16%
Vitamin K 19µg 16%
Sodium 24mg 385mg 16%
Saturated fat 0.12g 3.446g 15%
Vitamin B12 0µg 0.32µg 13%
Zinc 2.79mg 1.36mg 13%
Calories 333kcal 141kcal 10%
Fats 0.83g 7.46g 10%
Cholesterol 0mg 22mg 7%
Monounsaturated fat 0.064g 2.606g 6%
Vitamin B3 2.06mg 1.24mg 5%
Calcium 143mg 97mg 5%
Choline 23.3mg 4%
Polyunsaturated fat 0.457g 0.883g 3%
Vitamin B2 0.219mg 0.18mg 3%
Vitamin C 4.5mg 1.8mg 3%
Selenium 3.2µg 2.2µg 2%
Vitamin B5 0.78mg 0.68mg 2%
Vitamin E 0.22mg 1%
Net carbs 35.11g 11.91g N/A
Sugar 2.23g N/A
Tryptophan 0.279mg 0.075mg 0%
Threonine 0.992mg 0.254mg 0%
Isoleucine 1.041mg 0.311mg 0%
Leucine 1.882mg 0.549mg 0%
Lysine 1.618mg 0.486mg 0%
Methionine 0.355mg 0.145mg 0%
Phenylalanine 1.275mg 0.277mg 0%
Valine 1.233mg 0.343mg 0%
Histidine 0.656mg 0.201mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney beans raw Taco salad
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
56%
Kidney beans raw
18%
Taco salad
Minerals Daily Need Coverage Score
130%
Kidney beans raw
30%
Taco salad

Comparison summary

Which food is lower in Sugar?
Taco salad
Taco salad is lower in Sugar (difference - 2.23g)
Which food is lower in glycemic index?
Taco salad
Taco salad is lower in glycemic index (difference - 22)
Which food is cheaper?
Taco salad
Taco salad is cheaper (difference - $1.2)
Which food is lower in Cholesterol?
Kidney beans raw
Kidney beans raw is lower in Cholesterol (difference - 22mg)
Which food contains less Sodium?
Kidney beans raw
Kidney beans raw contains less Sodium (difference - 361mg)
Which food is lower in Saturated fat?
Kidney beans raw
Kidney beans raw is lower in Saturated fat (difference - 3.326g)
Which food is richer in minerals?
Kidney beans raw
Kidney beans raw is relatively richer in minerals
Which food is richer in vitamins?
Kidney beans raw
Kidney beans raw is relatively richer in vitamins

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

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.