Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Kidney beans raw
  5. Compare
  6. Kidney beans raw vs. Waffle

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

Compare

The main differences between kidney beans raw and waffle

  • Kidney beans raw is richer in copper, folate, iron, potassium, manganese, phosphorus, magnesium, and vitamin B6, yet waffle is richer in selenium.
  • Daily need coverage for copper for kidney beans raw is 100% higher.
  • Kidney beans raw contains 9 times more potassium than waffle. Kidney beans raw contains 1406mg of potassium, while waffle contains 159mg.
  • Kidney beans raw has a lower glycemic index than waffle.

Food types used in this article are Beans, kidney, all types, mature seeds, raw and Waffles, plain, prepared from recipe.

Infographic

Kidney beans raw vs Waffle 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%
Waffle
Waffle
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 77% 14% 87% 21% 19% 81% 67% 35% 252%
Contains more MagnesiumMagnesium +636.8%
Contains more PotassiumPotassium +784.3%
Contains more IronIron +255%
Contains more CopperCopper +1445.2%
Contains more ZincZinc +310.3%
Contains more PhosphorusPhosphorus +114.2%
Contains less SodiumSodium -95.3%
Contains more ManganeseManganese +285.3%
Contains more CalciumCalcium +78.3%
Contains more SeleniumSelenium +1343.8%

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%
Waffle
Waffle
3
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 1.3% 22% 0% 0% 66% 80% 39% 29% 13% 31% 0% 35% 0%
Contains more Vitamin CVitamin C +1025%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +101.1%
Contains more Vitamin B5Vitamin B5 +60.8%
Contains more Vitamin B6Vitamin B6 +608.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +756.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +58.4%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~2.073mg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Kidney beans raw Waffle DV% diff.
Fiber 24.9g 100%
Copper 0.958mg 0.062mg 100%
Folate 394µg 46µg 87%
Selenium 3.2µg 46.2µg 78%
Iron 8.2mg 2.31mg 74%
Polyunsaturated fat 0.457g 6.785g 42%
Potassium 1406mg 159mg 37%
Manganese 1.021mg 0.265mg 33%
Phosphorus 407mg 190mg 31%
Protein 23.58g 7.9g 31%
Magnesium 140mg 19mg 29%
Vitamin B6 0.397mg 0.056mg 26%
Cholesterol 0mg 69mg 23%
Vitamin B1 0.529mg 0.263mg 22%
Sodium 24mg 511mg 21%
Fats 0.83g 14.1g 20%
Zinc 2.79mg 0.68mg 19%
Vitamin K 19µg 16%
Saturated fat 0.12g 2.866g 12%
Calcium 143mg 255mg 11%
Vitamin B2 0.219mg 0.347mg 10%
Vitamin B12 0µg 0.25µg 10%
Monounsaturated fat 0.064g 3.521g 9%
Carbs 60.01g 32.9g 9%
Vitamin A 0µg 65µg 7%
Vitamin B5 0.78mg 0.485mg 6%
Vitamin C 4.5mg 0.4mg 5%
Calories 333kcal 291kcal 2%
Vitamin E 0.22mg 1%
Net carbs 35.11g 32.9g N/A
Sugar 2.23g N/A
Vitamin B3 2.06mg 2.073mg 0%
Tryptophan 0.279mg 0.099mg 0%
Threonine 0.992mg 0.289mg 0%
Isoleucine 1.041mg 0.362mg 0%
Leucine 1.882mg 0.63mg 0%
Lysine 1.618mg 0.384mg 0%
Methionine 0.355mg 0.179mg 0%
Phenylalanine 1.275mg 0.395mg 0%
Valine 1.233mg 0.409mg 0%
Histidine 0.656mg 0.187mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.006g N/A

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
Waffle
Waffle
2
8% 14% 33% 42% 3%
Protein: 7.9 g
Fats: 14.1 g
Carbs: 32.9 g
Water: 42 g
Other: 3.1 g
Contains more ProteinProtein +198.5%
Contains more CarbsCarbs +82.4%
Contains more OtherOther +23.5%
Contains more FatsFats +1598.8%
Contains more WaterWater +257.4%

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
Waffle
Waffle
2
22% 27% 52%
Saturated fat: Sat. Fat 2.866 g
Monounsaturated fat: Mono. Fat 3.521 g
Polyunsaturated fat: Poly. Fat 6.785 g
Contains less Sat. FatSaturated fat -95.8%
Contains more Mono. FatMonounsaturated fat +5401.6%
Contains more Poly. FatPolyunsaturated fat +1384.7%

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. Waffle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175039/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.