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  6. Kidney beans raw vs. Watermelon

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

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Summary of differences between kidney beans raw and watermelon

  • Watermelon has less copper, iron, fiber, folate, phosphorus, manganese, vitamin B1, potassium, magnesium, and vitamin B6 than kidney beans raw.
  • Kidney beans raw covers your daily need for copper, 102% more than watermelon.
  • Kidney beans raw has 131 times more folate than watermelon. While kidney beans raw has 394µg of folate, watermelon has only 3µg.
  • The glycemic index of watermelon is higher.

These are the specific foods used in this comparison Beans, kidney, all types, mature seeds, raw and Watermelon, raw.

Infographic

Kidney beans raw vs Watermelon 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 7.1% 2.1% 9.9% 9% 14% 2.7% 4.7% 0.13% 5% 2.2%
Contains more MagnesiumMagnesium +1300%
Contains more CalciumCalcium +1942.9%
Contains more PotassiumPotassium +1155.4%
Contains more IronIron +3316.7%
Contains more CopperCopper +2181%
Contains more ZincZinc +2690%
Contains more PhosphorusPhosphorus +3600%
Contains more ManganeseManganese +2586.8%
Contains more SeleniumSelenium +700%
Contains less SodiumSodium -95.8%

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%
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 27% 9.3% 1% 0% 8.3% 4.8% 3.3% 13% 10% 0% 0.25% 2.3% 2.2%
Contains more Vitamin EVitamin E +340%
Contains more Vitamin B1Vitamin B1 +1503%
Contains more Vitamin B2Vitamin B2 +942.9%
Contains more Vitamin B3Vitamin B3 +1057.3%
Contains more Vitamin B5Vitamin B5 +252.9%
Contains more Vitamin B6Vitamin B6 +782.2%
Contains more Vitamin KVitamin K +18900%
Contains more FolateFolate +13033.3%
Contains more Vitamin CVitamin C +80%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kidney beans raw Watermelon DV% diff.
Copper 0.958mg 0.042mg 102%
Iron 8.2mg 0.24mg 100%
Folate 394µg 3µg 98%
Fiber 24.9g 0.4g 98%
Phosphorus 407mg 11mg 57%
Protein 23.58g 0.61g 46%
Manganese 1.021mg 0.038mg 43%
Vitamin B1 0.529mg 0.033mg 41%
Potassium 1406mg 112mg 38%
Magnesium 140mg 10mg 31%
Vitamin B6 0.397mg 0.045mg 27%
Zinc 2.79mg 0.1mg 24%
Carbs 60.01g 7.55g 17%
Vitamin K 19µg 0.1µg 16%
Vitamin B2 0.219mg 0.021mg 15%
Calories 333kcal 30kcal 15%
Calcium 143mg 7mg 14%
Vitamin B3 2.06mg 0.178mg 12%
Vitamin B5 0.78mg 0.221mg 11%
Selenium 3.2µg 0.4µg 5%
Fructose 3.36g 4%
Vitamin C 4.5mg 8.1mg 4%
Polyunsaturated fat 0.457g 0.05g 3%
Vitamin A 0µg 28µg 3%
Sodium 24mg 1mg 1%
Fats 0.83g 0.15g 1%
Choline 4.1mg 1%
Vitamin E 0.22mg 0.05mg 1%
Net carbs 35.11g 7.15g N/A
Sugar 2.23g 6.2g N/A
Saturated fat 0.12g 0.016g 0%
Monounsaturated fat 0.064g 0.037g 0%
Tryptophan 0.279mg 0.007mg 0%
Threonine 0.992mg 0.027mg 0%
Isoleucine 1.041mg 0.019mg 0%
Leucine 1.882mg 0.018mg 0%
Lysine 1.618mg 0.062mg 0%
Methionine 0.355mg 0.006mg 0%
Phenylalanine 1.275mg 0.015mg 0%
Valine 1.233mg 0.016mg 0%
Histidine 0.656mg 0.006mg 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
8% 91%
Protein: 0.61 g
Fats: 0.15 g
Carbs: 7.55 g
Water: 91.45 g
Other: 0.24 g
Contains more ProteinProtein +3765.6%
Contains more FatsFats +453.3%
Contains more CarbsCarbs +694.8%
Contains more OtherOther +1495.8%
Contains more WaterWater +678.3%

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
16% 36% 49%
Saturated fat: Sat. Fat 0.016 g
Monounsaturated fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +73%
Contains more Poly. FatPolyunsaturated fat +814%
Contains less Sat. FatSaturated fat -86.7%

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. Watermelon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167765/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.