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  6. Kidney beans raw vs. Yardlong beans

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

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What are the differences between kidney beans raw and yardlong beans?

  • Kidney beans raw is richer than yardlong beans in copper, iron, folate, phosphorus, vitamin B1, manganese, potassium, vitamin B6, magnesium, and zinc.
  • Kidney beans raw's daily need coverage for copper is 101% more.
  • Kidney beans raw has 17 times more vitamin B6 than yardlong beans. While kidney beans raw has 0.397mg of vitamin B6, yardlong beans has only 0.024mg.
  • The glycemic index of kidney beans raw is lower.

We used Beans, kidney, all types, mature seeds, raw and Yardlong bean, cooked, boiled, drained, without salt types in this article.

Infographic

Kidney beans raw vs Yardlong beans 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 30% 13% 26% 37% 16% 9.8% 24% 0.52% 26% 8.2%
Contains more MagnesiumMagnesium +233.3%
Contains more CalciumCalcium +225%
Contains more PotassiumPotassium +384.8%
Contains more IronIron +736.7%
Contains more CopperCopper +1938.3%
Contains more ZincZinc +675%
Contains more PhosphorusPhosphorus +614%
Contains more ManganeseManganese +408%
Contains more SeleniumSelenium +113.3%
Contains less SodiumSodium -83.3%

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 54% 7.7% 0% 0% 21% 23% 12% 3.1% 5.5% 0% 0% 34% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +522.4%
Contains more Vitamin B2Vitamin B2 +121.2%
Contains more Vitamin B3Vitamin B3 +227%
Contains more Vitamin B5Vitamin B5 +1429.4%
Contains more Vitamin B6Vitamin B6 +1554.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +775.6%
Contains more Vitamin CVitamin C +260%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Kidney beans raw Yardlong beans DV% diff.
Copper 0.958mg 0.047mg 101%
Fiber 24.9g 100%
Iron 8.2mg 0.98mg 90%
Folate 394µg 45µg 87%
Phosphorus 407mg 57mg 50%
Protein 23.58g 2.53g 42%
Vitamin B1 0.529mg 0.085mg 37%
Manganese 1.021mg 0.201mg 36%
Potassium 1406mg 290mg 33%
Vitamin B6 0.397mg 0.024mg 29%
Magnesium 140mg 42mg 23%
Zinc 2.79mg 0.36mg 22%
Carbs 60.01g 9.18g 17%
Vitamin K 19µg 16%
Vitamin B5 0.78mg 0.051mg 15%
Calories 333kcal 47kcal 14%
Vitamin C 4.5mg 16.2mg 13%
Calcium 143mg 44mg 10%
Vitamin B2 0.219mg 0.099mg 9%
Vitamin B3 2.06mg 0.63mg 9%
Polyunsaturated fat 0.457g 0.042g 3%
Selenium 3.2µg 1.5µg 3%
Vitamin A 0µg 23µg 3%
Vitamin E 0.22mg 1%
Sodium 24mg 4mg 1%
Fats 0.83g 0.1g 1%
Net carbs 35.11g 9.18g N/A
Sugar 2.23g N/A
Saturated fat 0.12g 0.026g 0%
Monounsaturated fat 0.064g 0.009g 0%
Tryptophan 0.279mg 0.029mg 0%
Threonine 0.992mg 0.094mg 0%
Isoleucine 1.041mg 0.135mg 0%
Leucine 1.882mg 0.18mg 0%
Lysine 1.618mg 0.166mg 0%
Methionine 0.355mg 0.036mg 0%
Phenylalanine 1.275mg 0.139mg 0%
Valine 1.233mg 0.146mg 0%
Histidine 0.656mg 0.082mg 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% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 g
Contains more ProteinProtein +832%
Contains more FatsFats +730%
Contains more CarbsCarbs +553.7%
Contains more OtherOther +431.9%
Contains more WaterWater +644.4%

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
34% 12% 55%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.042 g
Contains more Mono. FatMonounsaturated fat +611.1%
Contains more Poly. FatPolyunsaturated fat +988.1%
Contains less Sat. FatSaturated fat -78.3%

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. Yardlong beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169223/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.