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  6. Kidney beans raw vs. Khorasan wheat

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.

Infographic

Kidney beans raw vs Khorasan wheat 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 93% 6.6% 36% 141% 169% 100% 156% 0.65% 357% 445%
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%
~equal in Magnesium ~130mg

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 0% 0.33% 12% 0% 142% 42% 120% 57% 60% 0% 4.5% 0% 14%
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%
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.566mg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Kidney beans raw Khorasan wheat 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
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
15% 2% 71% 11% 2%
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
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 g
19% 21% 60%
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%

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. Khorasan wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169743/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.