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  6. Kidney beans raw vs. Tomatillo

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

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Differences between kidney beans raw and tomatillos

  • Kidney beans raw has more copper, folate, iron, fiber, phosphorus, vitamin B1, potassium, magnesium, and vitamin B6, while tomatillos have more manganese.
  • Tomatillos' daily need coverage for manganese is 6608% higher.
  • Tomatillos contain 56 times less folate than kidney beans raw. Kidney beans raw contains 394µg of folate, while tomatillos contain 7µg.

The food types used in this comparison are Beans, kidney, all types, mature seeds, raw and Tomatillos, raw.

Infographic

Kidney beans raw vs Tomatillo 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 14% 2.1% 24% 23% 26% 6% 17% 0.13% 19957% 2.7%
Contains more MagnesiumMagnesium +600%
Contains more CalciumCalcium +1942.9%
Contains more PotassiumPotassium +424.6%
Contains more IronIron +1222.6%
Contains more CopperCopper +1112.7%
Contains more ZincZinc +1168.2%
Contains more PhosphorusPhosphorus +943.6%
Contains more SeleniumSelenium +540%
Contains less SodiumSodium -95.8%
Contains more ManganeseManganese +14885.3%

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 39% 2% 7.6% 0% 11% 8.1% 35% 9% 13% 0% 25% 5.3% 4.1%
Contains more Vitamin B1Vitamin B1 +1102.3%
Contains more Vitamin B2Vitamin B2 +525.7%
Contains more Vitamin B3Vitamin B3 +11.4%
Contains more Vitamin B5Vitamin B5 +420%
Contains more Vitamin B6Vitamin B6 +608.9%
Contains more Vitamin KVitamin K +88.1%
Contains more FolateFolate +5528.6%
Contains more Vitamin CVitamin C +160%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +72.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kidney beans raw Tomatillo DV% diff.
Manganese 1.021mg 153mg 6608%
Copper 0.958mg 0.079mg 98%
Folate 394µg 7µg 97%
Iron 8.2mg 0.62mg 95%
Fiber 24.9g 1.9g 92%
Phosphorus 407mg 39mg 53%
Protein 23.58g 0.96g 45%
Vitamin B1 0.529mg 0.044mg 40%
Potassium 1406mg 268mg 33%
Magnesium 140mg 20mg 29%
Vitamin B6 0.397mg 0.056mg 26%
Zinc 2.79mg 0.22mg 23%
Carbs 60.01g 5.84g 18%
Calories 333kcal 32kcal 15%
Calcium 143mg 7mg 14%
Vitamin B2 0.219mg 0.035mg 14%
Vitamin B5 0.78mg 0.15mg 13%
Vitamin C 4.5mg 11.7mg 8%
Vitamin K 19µg 10.1µg 7%
Selenium 3.2µg 0.5µg 5%
Choline 7.6mg 1%
Sodium 24mg 1mg 1%
Vitamin A 0µg 6µg 1%
Vitamin E 0.22mg 0.38mg 1%
Vitamin B3 2.06mg 1.85mg 1%
Fats 0.83g 1.02g 0%
Net carbs 35.11g 3.94g N/A
Sugar 2.23g 3.93g N/A
Saturated fat 0.12g 0.139g 0%
Monounsaturated fat 0.064g 0.155g 0%
Polyunsaturated fat 0.457g 0.417g 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
6% 92%
Protein: 0.96 g
Fats: 1.02 g
Carbs: 5.84 g
Water: 91.63 g
Other: 0.55 g
Contains more ProteinProtein +2356.3%
Contains more CarbsCarbs +927.6%
Contains more OtherOther +596.4%
Contains more FatsFats +22.9%
Contains more WaterWater +679.8%

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% 22% 59%
Saturated fat: Sat. Fat 0.139 g
Monounsaturated fat: Mono. Fat 0.155 g
Polyunsaturated fat: Poly. Fat 0.417 g
Contains less Sat. FatSaturated fat -13.7%
Contains more Mono. FatMonounsaturated fat +142.2%
~equal in Polyunsaturated fat ~0.417g

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. Tomatillo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168566/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.