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  6. Kidney beans raw vs. Winter melon

Kidney beans raw vs. Winter melon — In-Depth Nutrition Comparison

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Significant differences between kidney beans raw and winter melon

  • The amount of copper, iron, folate, fiber, phosphorus, manganese, potassium, vitamin B1, magnesium, and vitamin B6 in kidney beans raw is higher than in winter melon.
  • Kidney beans raw covers your daily copper needs 104% more than winter melon.
  • Winter melon has 234 times less potassium than kidney beans raw. Kidney beans raw has 1406mg of potassium, while winter melon has 6mg.

Specific food types used in this comparison are Beans, kidney, all types, mature seeds, raw and Waxgourd, (chinese preserving melon), raw.

Infographic

Kidney beans raw vs Winter melon 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 7.1% 5.7% 0.53% 15% 7.7% 17% 8.1% 14% 7.6% 1.1%
Contains more MagnesiumMagnesium +1300%
Contains more CalciumCalcium +652.6%
Contains more PotassiumPotassium +23333.3%
Contains more IronIron +1950%
Contains more CopperCopper +4065.2%
Contains more ZincZinc +357.4%
Contains more PhosphorusPhosphorus +2042.1%
Contains less SodiumSodium -78.4%
Contains more ManganeseManganese +1660.3%
Contains more SeleniumSelenium +1500%

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 43% 0% 0% 0% 10% 25% 7.5% 8% 8.1% 0% 0% 3.8% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1222.5%
Contains more Vitamin B2Vitamin B2 +99.1%
Contains more Vitamin B3Vitamin B3 +415%
Contains more Vitamin B5Vitamin B5 +486.5%
Contains more Vitamin B6Vitamin B6 +1034.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +7780%
Contains more Vitamin CVitamin C +188.9%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Kidney beans raw Winter melon DV% diff.
Copper 0.958mg 0.023mg 104%
Iron 8.2mg 0.4mg 98%
Folate 394µg 5µg 97%
Fiber 24.9g 2.9g 88%
Phosphorus 407mg 19mg 55%
Protein 23.58g 0.4g 46%
Manganese 1.021mg 0.058mg 42%
Vitamin B1 0.529mg 0.04mg 41%
Potassium 1406mg 6mg 41%
Magnesium 140mg 10mg 31%
Vitamin B6 0.397mg 0.035mg 28%
Zinc 2.79mg 0.61mg 20%
Carbs 60.01g 3g 19%
Vitamin K 19µg 16%
Calories 333kcal 13kcal 16%
Vitamin B5 0.78mg 0.133mg 13%
Calcium 143mg 19mg 12%
Vitamin B3 2.06mg 0.4mg 10%
Vitamin C 4.5mg 13mg 9%
Vitamin B2 0.219mg 0.11mg 8%
Selenium 3.2µg 0.2µg 5%
Sodium 24mg 111mg 4%
Polyunsaturated fat 0.457g 0.087g 2%
Fats 0.83g 0.2g 1%
Vitamin E 0.22mg 1%
Net carbs 35.11g 0.1g N/A
Sugar 2.23g N/A
Saturated fat 0.12g 0.016g 0%
Monounsaturated fat 0.064g 0.037g 0%
Tryptophan 0.279mg 0.002mg 0%
Threonine 0.992mg 0%
Isoleucine 1.041mg 0%
Leucine 1.882mg 0%
Lysine 1.618mg 0.009mg 0%
Methionine 0.355mg 0.003mg 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
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 g
Contains more ProteinProtein +5795%
Contains more FatsFats +315%
Contains more CarbsCarbs +1900.3%
Contains more OtherOther +1176.7%
Contains more WaterWater +717.9%

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
11% 26% 62%
Saturated fat: Sat. Fat 0.016 g
Monounsaturated fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.087 g
Contains more Mono. FatMonounsaturated fat +73%
Contains more Poly. FatPolyunsaturated fat +425.3%
Contains less Sat. FatSaturated fat -86.7%

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. Winter melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170069/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.