Kidney beans raw vs. Khorasan wheat — In-Depth Nutrition Comparison
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A recap on the differences between kidney beans raw and khorasan wheat
- Kidney beans raw is higher in iron, fiber, copper, potassium, vitamin K, calcium, and vitamin B6, yet khorasan wheat is higher in selenium, manganese, and vitamin B3.
- Khorasan wheat covers your daily selenium needs 142% more than kidney beans raw.
- Kidney beans raw contains 11 times more vitamin K than khorasan wheat. While kidney beans raw contains 19µg of vitamin K, khorasan wheat contains only 1.8µg.
- The glycemic index of kidney beans raw is lower.
Food varieties used in this article are Beans, kidney, all types, mature seeds, raw and Wheat, KAMUT khorasan, uncooked.
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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.
Contains more CalciumCalcium | +550% |
Contains more PotassiumPotassium | +248.9% |
Contains more IronIron | +117.5% |
Contains more CopperCopper | +89.3% |
Contains more PhosphorusPhosphorus | +11.8% |
Contains more ZincZinc | +31.9% |
Contains less SodiumSodium | -79.2% |
Contains more ManganeseManganese | +167.9% |
Contains more SeleniumSelenium | +2446.9% |
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.
Contains more Vitamin CVitamin C | +∞% |
Contains more Vitamin B2Vitamin B2 | +19% |
Contains more Vitamin B6Vitamin B6 | +53.3% |
Contains more Vitamin KVitamin K | +955.6% |
Contains more FolateFolate | +∞% |
Contains more Vitamin AVitamin A | +∞% |
Contains more Vitamin EVitamin E | +177.3% |
Contains more Vitamin B3Vitamin B3 | +209.5% |
Contains more Vitamin B5Vitamin B5 | +21.7% |
All nutrients comparison - raw data values
Nutrient | ![]() |
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DV% diff. |
Selenium | 3.2µg | 81.5µg | 142% |
Folate | 394µg | 99% | |
Manganese | 1.021mg | 2.735mg | 75% |
Iron | 8.2mg | 3.77mg | 55% |
Fiber | 24.9g | 11.1g | 55% |
Copper | 0.958mg | 0.506mg | 50% |
Potassium | 1406mg | 403mg | 30% |
Vitamin B3 | 2.06mg | 6.375mg | 27% |
Starch | 52.41g | 22% | |
Protein | 23.58g | 14.54g | 18% |
Vitamin K | 19µg | 1.8µg | 14% |
Calcium | 143mg | 22mg | 12% |
Vitamin B6 | 0.397mg | 0.259mg | 11% |
Zinc | 2.79mg | 3.68mg | 8% |
Phosphorus | 407mg | 364mg | 6% |
Choline | 25.8mg | 5% | |
Vitamin C | 4.5mg | 0mg | 5% |
Carbs | 60.01g | 70.58g | 4% |
Vitamin E | 0.22mg | 0.61mg | 3% |
Vitamin B1 | 0.529mg | 0.566mg | 3% |
Vitamin B5 | 0.78mg | 0.949mg | 3% |
Vitamin B2 | 0.219mg | 0.184mg | 3% |
Magnesium | 140mg | 130mg | 2% |
Fats | 0.83g | 2.13g | 2% |
Sodium | 24mg | 5mg | 1% |
Polyunsaturated fat | 0.457g | 0.621g | 1% |
Calories | 333kcal | 337kcal | 0% |
Net carbs | 35.11g | 59.48g | N/A |
Sugar | 2.23g | 7.84g | N/A |
Vitamin A | 0µg | 1µg | 0% |
Trans fat | 0g | 0.005g | N/A |
Saturated fat | 0.12g | 0.196g | 0% |
Monounsaturated fat | 0.064g | 0.213g | 0% |
Tryptophan | 0.279mg | 0.13mg | 0% |
Threonine | 0.992mg | 0.442mg | 0% |
Isoleucine | 1.041mg | 0.566mg | 0% |
Leucine | 1.882mg | 1.112mg | 0% |
Lysine | 1.618mg | 0.416mg | 0% |
Methionine | 0.355mg | 0.251mg | 0% |
Phenylalanine | 1.275mg | 0.772mg | 0% |
Valine | 1.233mg | 0.687mg | 0% |
Histidine | 0.656mg | 0.379mg | 0% |
Fructose | 0.11g | 0% | |
Omega-3 - ALA | 0.048g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
23.58 g
Fats:
0.83 g
Carbs:
60.01 g
Water:
11.75 g
Other:
3.83 g
Protein:
14.54 g
Fats:
2.13 g
Carbs:
70.58 g
Water:
11.07 g
Other:
1.68 g
Contains more ProteinProtein | +62.2% |
Contains more OtherOther | +128% |
Contains more FatsFats | +156.6% |
Contains more CarbsCarbs | +17.6% |
~equal in
Water
~11.07g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.12 g
Monounsaturated fat:
Mono. Fat
0.064 g
Polyunsaturated fat:
Poly. Fat
0.457 g
Saturated fat:
Sat. Fat
0.196 g
Monounsaturated fat:
Mono. Fat
0.213 g
Polyunsaturated fat:
Poly. Fat
0.621 g
Contains less Sat. FatSaturated fat | -38.8% |
Contains more Mono. FatMonounsaturated fat | +232.8% |
Contains more Poly. FatPolyunsaturated fat | +35.9% |