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Kidney beans raw vs. Tamarind — In-Depth Nutrition Comparison

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How are kidney beans raw and tamarind different?

  • Kidney beans raw has more copper, folate, fiber, iron, phosphorus, vitamin B6, zinc, potassium, vitamin K, and vitamin B5 than tamarind.
  • Daily need coverage for copper for kidney beans raw is 97% higher.
  • Kidney beans raw contains 28 times more folate than tamarind. While kidney beans raw contains 394µg of folate, tamarind contains only 14µg.

Beans, kidney, all types, mature seeds, raw and Tamarinds, raw are the varieties used in this article.

Infographic

Kidney beans raw vs Tamarind 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 66% 22% 55% 105% 29% 2.7% 48% 3.7% 0% 7.1%
Contains more MagnesiumMagnesium +52.2%
Contains more CalciumCalcium +93.2%
Contains more PotassiumPotassium +123.9%
Contains more IronIron +192.9%
Contains more CopperCopper +1014%
Contains more ZincZinc +2690%
Contains more PhosphorusPhosphorus +260.2%
Contains less SodiumSodium -14.3%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +146.2%

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 12% 0.67% 2% 0% 107% 35% 36% 8.6% 15% 0% 7% 11% 4.7%
Contains more Vitamin CVitamin C +28.6%
Contains more Vitamin EVitamin E +120%
Contains more Vitamin B1Vitamin B1 +23.6%
Contains more Vitamin B2Vitamin B2 +44.1%
Contains more Vitamin B5Vitamin B5 +445.5%
Contains more Vitamin B6Vitamin B6 +501.5%
Contains more Vitamin KVitamin K +578.6%
Contains more FolateFolate +2714.3%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.938mg
~equal in Vitamin B12 ~0µg

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
3% 63% 31% 3%
Protein: 2.8 g
Fats: 0.6 g
Carbs: 62.5 g
Water: 31.4 g
Other: 2.7 g
Contains more ProteinProtein +742.1%
Contains more FatsFats +38.3%
Contains more OtherOther +41.9%
Contains more WaterWater +167.2%
~equal in Carbs ~62.5g

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
53% 35% 12%
Saturated fat: Sat. Fat 0.272 g
Monounsaturated fat: Mono. Fat 0.181 g
Polyunsaturated fat: Poly. Fat 0.059 g
Contains less Sat. FatSaturated fat -55.9%
Contains more Poly. FatPolyunsaturated fat +674.6%
Contains more Mono. FatMonounsaturated fat +182.8%

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 Tamarind
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Kidney beans raw Tamarind DV% diff.
Copper 0.958mg 0.086mg 97%
Folate 394µg 14µg 95%
Fiber 24.9g 5.1g 79%
Iron 8.2mg 2.8mg 68%
Manganese 1.021mg 44%
Phosphorus 407mg 113mg 42%
Protein 23.58g 2.8g 42%
Vitamin B6 0.397mg 0.066mg 25%
Zinc 2.79mg 0.1mg 24%
Potassium 1406mg 628mg 23%
Vitamin K 19µg 2.8µg 14%
Vitamin B5 0.78mg 0.143mg 13%
Magnesium 140mg 92mg 11%
Vitamin B1 0.529mg 0.428mg 8%
Calcium 143mg 74mg 7%
Vitamin B2 0.219mg 0.152mg 5%
Calories 333kcal 239kcal 5%
Selenium 3.2µg 1.3µg 3%
Polyunsaturated fat 0.457g 0.059g 3%
Choline 8.6mg 2%
Vitamin E 0.22mg 0.1mg 1%
Vitamin C 4.5mg 3.5mg 1%
Saturated fat 0.12g 0.272g 1%
Carbs 60.01g 62.5g 1%
Vitamin B3 2.06mg 1.938mg 1%
Fats 0.83g 0.6g 0%
Net carbs 35.11g 57.4g N/A
Sugar 2.23g 38.8g N/A
Sodium 24mg 28mg 0%
Vitamin A 0µg 2µg 0%
Monounsaturated fat 0.064g 0.181g 0%
Tryptophan 0.279mg 0.018mg 0%
Threonine 0.992mg 0%
Isoleucine 1.041mg 0%
Leucine 1.882mg 0%
Lysine 1.618mg 0.139mg 0%
Methionine 0.355mg 0.014mg 0%
Phenylalanine 1.275mg 0%
Valine 1.233mg 0%
Histidine 0.656mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney beans raw Tamarind
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%
Tamarind
Minerals Daily Need Coverage Score
130%
Kidney beans raw
34%
Tamarind

Comparison summary

Which food is lower in Sugar?
Kidney beans raw
Kidney beans raw is lower in Sugar (difference - 36.57g)
Which food contains less Sodium?
Kidney beans raw
Kidney beans raw contains less Sodium (difference - 4mg)
Which food is lower in Saturated fat?
Kidney beans raw
Kidney beans raw is lower in Saturated fat (difference - 0.152g)
Which food is lower in glycemic index?
Kidney beans raw
Kidney beans raw is lower in glycemic index (difference - 1)
Which food is cheaper?
Kidney beans raw
Kidney beans raw is cheaper (difference - $1.8)
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
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Tamarind - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167763/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.