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  6. Kidney beans raw vs. Vegetable

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

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Differences between Kidney beans raw and Vegetable

  • Vegetable contains less Copper, Folate, Iron, Fiber, Phosphorus, Vitamin B1, Potassium, Magnesium, Manganese, and Vitamin B6 than Kidney beans raw.
  • Kidney beans raw's daily need coverage for Copper is 97% higher.
  • Vegetable contains 21 times less Folate than Kidney beans raw. Kidney beans raw contains 394µg of Folate, while Vegetable contains 19µg.

The food types used in this comparison are Beans, kidney, all types, mature seeds, raw and Vegetables, mixed, frozen, cooked, boiled, drained, without salt.

Infographic

Kidney beans raw vs Vegetable 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.
Kidney beans raw
Kidney beans raw
10
:
0
Vegetable
Vegetable
Contains more Calcium +472%
Contains more Iron +900%
Contains more Magnesium +536.4%
Contains more Phosphorus +698%
Contains more Potassium +732%
Contains less Sodium -31.4%
Contains more Zinc +469.4%
Contains more Copper +1054.2%
Contains more Manganese +169.4%
Contains more Selenium +966.7%
Kidney beans raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 308% 100% 175% 125% 4% 77% 320% 134% 18%
Vegetable
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 31% 16% 22% 15% 5% 14% 28% 50% 2%
Contains more Calcium +472%
Contains more Iron +900%
Contains more Magnesium +536.4%
Contains more Phosphorus +698%
Contains more Potassium +732%
Contains less Sodium -31.4%
Contains more Zinc +469.4%
Contains more Copper +1054.2%
Contains more Manganese +169.4%
Contains more Selenium +966.7%

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.
Kidney beans raw
Kidney beans raw
7
:
3
Vegetable
Vegetable
Contains more Vitamin C +40.6%
Contains more Vitamin B1 +645.1%
Contains more Vitamin B2 +82.5%
Contains more Vitamin B3 +142.1%
Contains more Vitamin B5 +416.6%
Contains more Vitamin B6 +436.5%
Contains more Folate +1973.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +72.7%
Contains more Vitamin K +23.7%
Kidney beans raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 15% 133% 51% 39% 47% 92% 296% 0% 48%
Vegetable
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 257% 8% 0% 11% 18% 28% 16% 10% 18% 15% 0% 59%
Contains more Vitamin C +40.6%
Contains more Vitamin B1 +645.1%
Contains more Vitamin B2 +82.5%
Contains more Vitamin B3 +142.1%
Contains more Vitamin B5 +416.6%
Contains more Vitamin B6 +436.5%
Contains more Folate +1973.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +72.7%
Contains more Vitamin K +23.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kidney beans raw
Kidney beans raw
4
:
1
Vegetable
Vegetable
Contains more Protein +724.5%
Contains more Fats +453.3%
Contains more Carbs +358.4%
Contains more Other +471.6%
Contains more Water +608.3%
Kidney beans raw
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Vegetable
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Contains more Protein +724.5%
Contains more Fats +453.3%
Contains more Carbs +358.4%
Contains more Other +471.6%
Contains more Water +608.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kidney beans raw
Kidney beans raw
2
:
1
Vegetable
Vegetable
Contains more Monounsaturated Fat +540%
Contains more Polyunsaturated fat +534.7%
Contains less Saturated Fat -74.2%
Kidney beans raw
19% 10% 71%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.457 g
Vegetable
27% 9% 64%
Saturated Fat: 0.031 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.072 g
Contains more Monounsaturated Fat +540%
Contains more Polyunsaturated fat +534.7%
Contains less Saturated Fat -74.2%

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 Vegetable
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Kidney beans raw Vegetable Opinion
Net carbs 35.11g 8.69g Kidney beans raw
Protein 23.58g 2.86g Kidney beans raw
Fats 0.83g 0.15g Kidney beans raw
Carbs 60.01g 13.09g Kidney beans raw
Calories 333kcal 65kcal Kidney beans raw
Sugar 2.23g 3.12g Kidney beans raw
Fiber 24.9g 4.4g Kidney beans raw
Calcium 143mg 25mg Kidney beans raw
Iron 8.2mg 0.82mg Kidney beans raw
Magnesium 140mg 22mg Kidney beans raw
Phosphorus 407mg 51mg Kidney beans raw
Potassium 1406mg 169mg Kidney beans raw
Sodium 24mg 35mg Kidney beans raw
Zinc 2.79mg 0.49mg Kidney beans raw
Copper 0.958mg 0.083mg Kidney beans raw
Manganese 1.021mg 0.379mg Kidney beans raw
Selenium 3.2µg 0.3µg Kidney beans raw
Vitamin A 0IU 4277IU Vegetable
Vitamin A RAE 0µg 214µg Vegetable
Vitamin E 0.22mg 0.38mg Vegetable
Vitamin C 4.5mg 3.2mg Kidney beans raw
Vitamin B1 0.529mg 0.071mg Kidney beans raw
Vitamin B2 0.219mg 0.12mg Kidney beans raw
Vitamin B3 2.06mg 0.851mg Kidney beans raw
Vitamin B5 0.78mg 0.151mg Kidney beans raw
Vitamin B6 0.397mg 0.074mg Kidney beans raw
Folate 394µg 19µg Kidney beans raw
Vitamin K 19µg 23.5µg Vegetable
Tryptophan 0.279mg 0.029mg Kidney beans raw
Threonine 0.992mg 0.115mg Kidney beans raw
Isoleucine 1.041mg 0.139mg Kidney beans raw
Leucine 1.882mg 0.19mg Kidney beans raw
Lysine 1.618mg 0.17mg Kidney beans raw
Methionine 0.355mg 0.034mg Kidney beans raw
Phenylalanine 1.275mg 0.12mg Kidney beans raw
Valine 1.233mg 0.149mg Kidney beans raw
Histidine 0.656mg 0.073mg Kidney beans raw
Saturated Fat 0.12g 0.031g Vegetable
Monounsaturated Fat 0.064g 0.01g Kidney beans raw
Polyunsaturated fat 0.457g 0.072g Kidney beans raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney beans raw Vegetable
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
60%
Kidney beans raw
36%
Vegetable
Minerals Daily Need Coverage Score
130%
Kidney beans raw
19%
Vegetable

Comparison summary

Which food is lower in Saturated Fat?
Vegetable
Vegetable is lower in Saturated Fat (difference - 0.089g)
Which food is cheaper?
Vegetable
Vegetable is cheaper (difference - $0.7)
Which food is lower in Sugar?
Kidney beans raw
Kidney beans raw is lower in Sugar (difference - 0.89g)
Which food contains less Sodium?
Kidney beans raw
Kidney beans raw contains less Sodium (difference - 11mg)
Which food is lower in glycemic index?
Kidney beans raw
Kidney beans raw is lower in glycemic index (difference - 44)
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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.