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  6. Kidney beans raw vs. Walnut

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

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Important differences between kidney beans raw and walnut

  • Kidney beans raw has more folate, fiber, iron, potassium, vitamin B1, and vitamin K; however, walnut has more manganese, copper, and vitamin B6.
  • Walnut's daily need coverage for manganese is 104% more.
  • Kidney beans raw has 7 times more vitamin K than walnut. Kidney beans raw has 19µg of vitamin K, while walnut has 2.7µg.
  • Kidney beans raw is lower in saturated fat.
  • Kidney beans raw has a higher glycemic index than walnut.

The food varieties used in the comparison are Beans, kidney, all types, mature seeds, raw and Nuts, walnuts, english.

Infographic

Kidney beans raw vs Walnut 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%
Walnut
Walnut
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 113% 29% 39% 109% 529% 84% 148% 0.26% 445% 27%
Contains more CalciumCalcium +45.9%
Contains more PotassiumPotassium +218.8%
Contains more IronIron +181.8%
Contains more PhosphorusPhosphorus +17.6%
Contains more MagnesiumMagnesium +12.9%
Contains more CopperCopper +65.6%
Contains more ZincZinc +10.8%
Contains less SodiumSodium -91.7%
Contains more ManganeseManganese +234.4%
Contains more SeleniumSelenium +53.1%

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%
Walnut
Walnut
4
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 4.3% 0.33% 14% 0% 85% 35% 21% 34% 124% 0% 6.8% 74% 21%
Contains more Vitamin CVitamin C +246.2%
Contains more Vitamin B1Vitamin B1 +55.1%
Contains more Vitamin B2Vitamin B2 +46%
Contains more Vitamin B3Vitamin B3 +83.1%
Contains more Vitamin B5Vitamin B5 +36.8%
Contains more Vitamin KVitamin K +603.7%
Contains more FolateFolate +302%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +218.2%
Contains more Vitamin B6Vitamin B6 +35.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kidney beans raw Walnut DV% diff.
Polyunsaturated fat 0.457g 47.174g 311%
Manganese 1.021mg 3.414mg 104%
Fats 0.83g 65.21g 99%
Folate 394µg 98µg 74%
Fiber 24.9g 6.7g 73%
Copper 0.958mg 1.586mg 70%
Iron 8.2mg 2.91mg 66%
Potassium 1406mg 441mg 28%
Saturated fat 0.12g 6.126g 27%
Monounsaturated fat 0.064g 8.933g 22%
Protein 23.58g 15.23g 17%
Calories 333kcal 654kcal 16%
Vitamin B1 0.529mg 0.341mg 16%
Carbs 60.01g 13.71g 15%
Vitamin K 19µg 2.7µg 14%
Vitamin B6 0.397mg 0.537mg 11%
Phosphorus 407mg 346mg 9%
Choline 39.2mg 7%
Vitamin B3 2.06mg 1.125mg 6%
Calcium 143mg 98mg 5%
Vitamin B2 0.219mg 0.15mg 5%
Magnesium 140mg 158mg 4%
Vitamin B5 0.78mg 0.57mg 4%
Vitamin C 4.5mg 1.3mg 4%
Zinc 2.79mg 3.09mg 3%
Selenium 3.2µg 4.9µg 3%
Vitamin E 0.22mg 0.7mg 3%
Sodium 24mg 2mg 1%
Net carbs 35.11g 7.01g N/A
Sugar 2.23g 2.61g N/A
Starch 0.06g 0%
Vitamin A 0µg 1µg 0%
Tryptophan 0.279mg 0.17mg 0%
Threonine 0.992mg 0.596mg 0%
Isoleucine 1.041mg 0.625mg 0%
Leucine 1.882mg 1.17mg 0%
Lysine 1.618mg 0.424mg 0%
Methionine 0.355mg 0.236mg 0%
Phenylalanine 1.275mg 0.711mg 0%
Valine 1.233mg 0.753mg 0%
Histidine 0.656mg 0.391mg 0%
Fructose 0.09g 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
Walnut
Walnut
1
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 g
Contains more ProteinProtein +54.8%
Contains more CarbsCarbs +337.7%
Contains more WaterWater +188.7%
Contains more OtherOther +115.2%
Contains more FatsFats +7756.6%

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
Walnut
Walnut
2
10% 14% 76%
Saturated fat: Sat. Fat 6.126 g
Monounsaturated fat: Mono. Fat 8.933 g
Polyunsaturated fat: Poly. Fat 47.174 g
Contains less Sat. FatSaturated fat -98%
Contains more Mono. FatMonounsaturated fat +13857.8%
Contains more Poly. FatPolyunsaturated fat +10222.5%

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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.