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  6. Kidney beans raw vs. Welsh onion

Kidney beans raw vs. Welsh onion — In-Depth Nutrition Comparison

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Significant differences between kidney beans raw and welsh onion

  • Kidney beans raw has more copper, folate, fiber, iron, phosphorus, vitamin B1, manganese, potassium, and magnesium; however, welsh onion is richer in vitamin K.
  • Welsh onion covers your daily vitamin K needs 145% more than kidney beans raw.
  • Welsh onion has 25 times less folate than kidney beans raw. Kidney beans raw has 394µg of folate, while welsh onion has 16µg.
  • Welsh onion has a higher glycemic index. The glycemic index of welsh onion is 39, while the glycemic index of kidney beans raw is 22.

Specific food types used in this comparison are Beans, kidney, all types, mature seeds, raw and Onions, welsh, raw.

Infographic

Kidney beans raw vs Welsh onion 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 16% 5.4% 19% 46% 23% 14% 21% 2.2% 18% 3.3%
Contains more MagnesiumMagnesium +508.7%
Contains more CalciumCalcium +694.4%
Contains more PotassiumPotassium +563.2%
Contains more IronIron +572.1%
Contains more CopperCopper +1268.6%
Contains more ZincZinc +436.5%
Contains more PhosphorusPhosphorus +730.6%
Contains more ManganeseManganese +645.3%
Contains more SeleniumSelenium +433.3%
Contains less SodiumSodium -29.2%

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 90% 0% 10% 0% 13% 21% 7.5% 10% 17% 0% 484% 12% 2.9%
Contains more Vitamin B1Vitamin B1 +958%
Contains more Vitamin B2Vitamin B2 +143.3%
Contains more Vitamin B3Vitamin B3 +415%
Contains more Vitamin B5Vitamin B5 +361.5%
Contains more Vitamin B6Vitamin B6 +451.4%
Contains more FolateFolate +2362.5%
Contains more Vitamin CVitamin C +500%
Contains more Vitamin EVitamin E +131.8%
Contains more Vitamin KVitamin K +917.9%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kidney beans raw Welsh onion DV% diff.
Vitamin K 19µg 193.4µg 145%
Copper 0.958mg 0.07mg 99%
Folate 394µg 16µg 95%
Fiber 24.9g 2.4g 90%
Iron 8.2mg 1.22mg 87%
Phosphorus 407mg 49mg 51%
Protein 23.58g 1.9g 43%
Vitamin B1 0.529mg 0.05mg 40%
Manganese 1.021mg 0.137mg 38%
Potassium 1406mg 212mg 35%
Magnesium 140mg 23mg 28%
Vitamin C 4.5mg 27mg 25%
Vitamin B6 0.397mg 0.072mg 25%
Zinc 2.79mg 0.52mg 21%
Carbs 60.01g 6.5g 18%
Calories 333kcal 34kcal 15%
Calcium 143mg 18mg 13%
Vitamin B5 0.78mg 0.169mg 12%
Vitamin B2 0.219mg 0.09mg 10%
Vitamin B3 2.06mg 0.4mg 10%
Selenium 3.2µg 0.6µg 5%
Vitamin E 0.22mg 0.51mg 2%
Polyunsaturated fat 0.457g 0.156g 2%
Fats 0.83g 0.4g 1%
Choline 5.3mg 1%
Net carbs 35.11g 4.1g N/A
Sugar 2.23g 2.18g N/A
Sodium 24mg 17mg 0%
Saturated fat 0.12g 0.067g 0%
Monounsaturated fat 0.064g 0.056g 0%
Tryptophan 0.279mg 0.021mg 0%
Threonine 0.992mg 0.074mg 0%
Isoleucine 1.041mg 0.081mg 0%
Leucine 1.882mg 0.113mg 0%
Lysine 1.618mg 0.095mg 0%
Methionine 0.355mg 0.021mg 0%
Phenylalanine 1.275mg 0.061mg 0%
Valine 1.233mg 0.084mg 0%
Histidine 0.656mg 0.033mg 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
2% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 g
Contains more ProteinProtein +1141.1%
Contains more FatsFats +107.5%
Contains more CarbsCarbs +823.2%
Contains more OtherOther +447.1%
Contains more WaterWater +670.2%

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
24% 20% 56%
Saturated fat: Sat. Fat 0.067 g
Monounsaturated fat: Mono. Fat 0.056 g
Polyunsaturated fat: Poly. Fat 0.156 g
Contains more Mono. FatMonounsaturated fat +14.3%
Contains more Poly. FatPolyunsaturated fat +192.9%
Contains less Sat. FatSaturated fat -44.2%

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. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/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.