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

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Differences between kidney beans raw and whey

  • Whey contains less copper, iron, fiber, folate, phosphorus, manganese, vitamin B1, potassium, magnesium, and vitamin B6 than kidney beans raw.
  • Kidney beans raw's daily need coverage for copper is 106% higher.
  • Kidney beans raw has a lower glycemic index. The glycemic index of kidney beans raw is 22, while the glycemic index of whey is 43.

The food types used in this comparison are Beans, kidney, all types, mature seeds, raw and Whey, sweet, fluid.

Infographic

Kidney beans raw vs Whey 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%
Whey
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 14% 14% 2.3% 1.3% 3.5% 20% 7% 0.13% 10%
Contains more MagnesiumMagnesium +1650%
Contains more CalciumCalcium +204.3%
Contains more PotassiumPotassium +773.3%
Contains more IronIron +13566.7%
Contains more CopperCopper +23850%
Contains more ZincZinc +2046.2%
Contains more PhosphorusPhosphorus +784.8%
Contains less SodiumSodium -55.6%
Contains more ManganeseManganese +102000%
Contains more SeleniumSelenium +68.4%

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%
Whey
3
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 0.33% 1% 0% 0% 9% 36% 1.4% 23% 7.2% 35% 0% 0.75% 8.7%
Contains more Vitamin CVitamin C +4400%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1369.4%
Contains more Vitamin B2Vitamin B2 +38.6%
Contains more Vitamin B3Vitamin B3 +2683.8%
Contains more Vitamin B5Vitamin B5 +103.7%
Contains more Vitamin B6Vitamin B6 +1180.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +39300%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

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
Whey
1
5% 93%
Protein: 0.85 g
Fats: 0.36 g
Carbs: 5.14 g
Water: 93.12 g
Other: 0.53 g
Contains more ProteinProtein +2674.1%
Contains more FatsFats +130.6%
Contains more CarbsCarbs +1067.5%
Contains more OtherOther +622.6%
Contains more WaterWater +692.5%

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
Whey
1
67% 29% 3%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.1 g
Polyunsaturated fat: Poly. Fat 0.011 g
Contains less Sat. FatSaturated fat -47.8%
Contains more Poly. FatPolyunsaturated fat +4054.5%
Contains more Mono. FatMonounsaturated fat +56.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kidney beans raw Whey
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Kidney beans raw Whey DV% diff.
Copper 0.958mg 0.004mg 106%
Iron 8.2mg 0.06mg 102%
Fiber 24.9g 0g 100%
Folate 394µg 1µg 98%
Phosphorus 407mg 46mg 52%
Protein 23.58g 0.85g 45%
Manganese 1.021mg 0.001mg 44%
Vitamin B1 0.529mg 0.036mg 41%
Potassium 1406mg 161mg 37%
Magnesium 140mg 8mg 31%
Vitamin B6 0.397mg 0.031mg 28%
Zinc 2.79mg 0.13mg 24%
Carbs 60.01g 5.14g 18%
Vitamin K 19µg 0µg 16%
Calories 333kcal 27kcal 15%
Vitamin B3 2.06mg 0.074mg 12%
Vitamin B12 0µg 0.28µg 12%
Calcium 143mg 47mg 10%
Vitamin B5 0.78mg 0.383mg 8%
Vitamin B2 0.219mg 0.158mg 5%
Vitamin C 4.5mg 0.1mg 5%
Polyunsaturated fat 0.457g 0.011g 3%
Choline 16mg 3%
Selenium 3.2µg 1.9µg 2%
Fats 0.83g 0.36g 1%
Saturated fat 0.12g 0.23g 1%
Vitamin E 0.22mg 0mg 1%
Cholesterol 0mg 2mg 1%
Sodium 24mg 54mg 1%
Net carbs 35.11g 5.14g N/A
Sugar 2.23g 5.14g N/A
Vitamin A 0µg 3µg 0%
Monounsaturated fat 0.064g 0.1g 0%
Tryptophan 0.279mg 0.013mg 0%
Threonine 0.992mg 0.054mg 0%
Isoleucine 1.041mg 0.047mg 0%
Leucine 1.882mg 0.078mg 0%
Lysine 1.618mg 0.068mg 0%
Methionine 0.355mg 0.016mg 0%
Phenylalanine 1.275mg 0.027mg 0%
Valine 1.233mg 0.046mg 0%
Histidine 0.656mg 0.016mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney beans raw Whey
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
56%
Kidney beans raw
9%
Whey
Minerals Daily Need Coverage Score
130%
Kidney beans raw
8%
Whey

Comparison summary

Which food is lower in Cholesterol?
Kidney beans raw
Kidney beans raw is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Kidney beans raw
Kidney beans raw is lower in Sugar (difference - 2.91g)
Which food contains less Sodium?
Kidney beans raw
Kidney beans raw contains less Sodium (difference - 30mg)
Which food is lower in Saturated fat?
Kidney beans raw
Kidney beans raw is lower in Saturated fat (difference - 0.11g)
Which food is lower in glycemic index?
Kidney beans raw
Kidney beans raw is lower in glycemic index (difference - 21)
Which food is cheaper?
Kidney beans raw
Kidney beans raw is cheaper (difference - $2.4)
Which food is richer in minerals?
Kidney beans raw
Kidney beans raw is relatively richer in minerals
Which food is richer in vitamins?
Kidney beans raw
Kidney beans raw is relatively richer in vitamins

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. Whey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171282/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.