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  6. Kidney beans raw vs. White chocolate

Kidney beans raw vs. White chocolate — In-Depth Nutrition Comparison

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The main differences between kidney beans raw and white chocolate

  • Kidney beans raw is richer than white chocolate in copper, iron, fiber, folate, manganese, vitamin B1, phosphorus, potassium, and magnesium.
  • Daily need coverage for copper for kidney beans raw is 100% higher.
  • Kidney beans raw contains 128 times more manganese than white chocolate. Kidney beans raw contains 1.021mg of manganese, while white chocolate contains 0.008mg.
  • Kidney beans raw contains less saturated fat.
  • Kidney beans raw has a lower glycemic index than white chocolate.

Food types used in this article are Beans, kidney, all types, mature seeds, raw and Candies, white chocolate.

Infographic

Kidney beans raw vs White chocolate 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 8.6% 60% 25% 9% 20% 20% 75% 12% 1% 25%
Contains more MagnesiumMagnesium +1066.7%
Contains more PotassiumPotassium +391.6%
Contains more IronIron +3316.7%
Contains more CopperCopper +1496.7%
Contains more ZincZinc +277%
Contains more PhosphorusPhosphorus +131.3%
Contains less SodiumSodium -73.3%
Contains more ManganeseManganese +12662.5%
Contains more CalciumCalcium +39.2%
Contains more SeleniumSelenium +40.6%

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 1.7% 3% 19% 0% 16% 65% 14% 36% 13% 70% 23% 5.3% 16%
Contains more Vitamin CVitamin C +800%
Contains more Vitamin B1Vitamin B1 +739.7%
Contains more Vitamin B3Vitamin B3 +176.5%
Contains more Vitamin B5Vitamin B5 +28.3%
Contains more Vitamin B6Vitamin B6 +608.9%
Contains more Vitamin KVitamin K +108.8%
Contains more FolateFolate +5528.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +336.4%
Contains more Vitamin B2Vitamin B2 +28.8%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Kidney beans raw White chocolate DV% diff.
Iron 8.2mg 0.24mg 100%
Copper 0.958mg 0.06mg 100%
Fiber 24.9g 0.2g 99%
Folate 394µg 7µg 97%
Saturated fat 0.12g 19.412g 88%
Fats 0.83g 32.09g 48%
Manganese 1.021mg 0.008mg 44%
Vitamin B1 0.529mg 0.063mg 39%
Protein 23.58g 5.87g 35%
Potassium 1406mg 286mg 33%
Phosphorus 407mg 176mg 33%
Magnesium 140mg 12mg 30%
Vitamin B6 0.397mg 0.056mg 26%
Monounsaturated fat 0.064g 9.097g 23%
Vitamin B12 0µg 0.56µg 23%
Zinc 2.79mg 0.74mg 19%
Calories 333kcal 539kcal 10%
Vitamin K 19µg 9.1µg 8%
Vitamin B3 2.06mg 0.745mg 8%
Cholesterol 0mg 21mg 7%
Calcium 143mg 199mg 6%
Choline 29.5mg 5%
Vitamin E 0.22mg 0.96mg 5%
Vitamin B2 0.219mg 0.282mg 5%
Polyunsaturated fat 0.457g 1.013g 4%
Vitamin C 4.5mg 0.5mg 4%
Sodium 24mg 90mg 3%
Vitamin B5 0.78mg 0.608mg 3%
Selenium 3.2µg 4.5µg 2%
Vitamin A 0µg 9µg 1%
Net carbs 35.11g 59.04g N/A
Carbs 60.01g 59.24g 0%
Sugar 2.23g 59g N/A
Tryptophan 0.279mg 0%
Threonine 0.992mg 0%
Isoleucine 1.041mg 0%
Leucine 1.882mg 0%
Lysine 1.618mg 0%
Methionine 0.355mg 0%
Phenylalanine 1.275mg 0%
Valine 1.233mg 0%
Histidine 0.656mg 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
6% 32% 59%
Protein: 5.87 g
Fats: 32.09 g
Carbs: 59.24 g
Water: 1.3 g
Other: 1.5 g
Contains more ProteinProtein +301.7%
Contains more WaterWater +803.8%
Contains more OtherOther +155.3%
Contains more FatsFats +3766.3%
~equal in Carbs ~59.24g

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
66% 31% 3%
Saturated fat: Sat. Fat 19.412 g
Monounsaturated fat: Mono. Fat 9.097 g
Polyunsaturated fat: Poly. Fat 1.013 g
Contains less Sat. FatSaturated fat -99.4%
Contains more Mono. FatMonounsaturated fat +14114.1%
Contains more Poly. FatPolyunsaturated fat +121.7%

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. White chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167571/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.