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  6. Kidney beans raw vs. Zucchini

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

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The main differences between kidney beans raw and zucchini

  • Kidney beans raw is richer than zucchini in copper, iron, fiber, folate, phosphorus, vitamin B1, manganese, potassium, magnesium, and zinc.
  • Daily need coverage for copper for kidney beans raw is 101% higher.
  • Kidney beans raw contains 25 times more fiber than zucchini. Kidney beans raw contains 24.9g of fiber, while zucchini contains 1g.

Food types used in this article are Beans, kidney, all types, mature seeds, raw and Squash, summer, zucchini, includes skin, raw.

Infographic

Kidney beans raw vs Zucchini 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 13% 4.8% 23% 14% 18% 8.7% 16% 1% 23% 1.1%
Contains more MagnesiumMagnesium +677.8%
Contains more CalciumCalcium +793.8%
Contains more PotassiumPotassium +438.7%
Contains more IronIron +2116.2%
Contains more CopperCopper +1707.5%
Contains more ZincZinc +771.9%
Contains more PhosphorusPhosphorus +971.1%
Contains more ManganeseManganese +476.8%
Contains more SeleniumSelenium +1500%
Contains less SodiumSodium -66.7%

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 60% 3.3% 2.4% 0% 11% 22% 8.5% 12% 38% 0% 11% 18% 5.2%
Contains more Vitamin EVitamin E +83.3%
Contains more Vitamin B1Vitamin B1 +1075.6%
Contains more Vitamin B2Vitamin B2 +133%
Contains more Vitamin B3Vitamin B3 +356.8%
Contains more Vitamin B5Vitamin B5 +282.4%
Contains more Vitamin B6Vitamin B6 +143.6%
Contains more Vitamin KVitamin K +341.9%
Contains more FolateFolate +1541.7%
Contains more Vitamin CVitamin C +297.8%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kidney beans raw Zucchini DV% diff.
Copper 0.958mg 0.053mg 101%
Iron 8.2mg 0.37mg 98%
Fiber 24.9g 1g 96%
Folate 394µg 24µg 93%
Phosphorus 407mg 38mg 53%
Protein 23.58g 1.21g 45%
Vitamin B1 0.529mg 0.045mg 40%
Manganese 1.021mg 0.177mg 37%
Potassium 1406mg 261mg 34%
Magnesium 140mg 18mg 29%
Zinc 2.79mg 0.32mg 22%
Carbs 60.01g 3.11g 19%
Vitamin B6 0.397mg 0.163mg 18%
Calories 333kcal 17kcal 16%
Vitamin C 4.5mg 17.9mg 15%
Calcium 143mg 16mg 13%
Vitamin K 19µg 4.3µg 12%
Vitamin B5 0.78mg 0.204mg 12%
Vitamin B3 2.06mg 0.451mg 10%
Vitamin B2 0.219mg 0.094mg 10%
Selenium 3.2µg 0.2µg 5%
Fructose 1.38g 2%
Choline 9.5mg 2%
Polyunsaturated fat 0.457g 0.091g 2%
Vitamin A 0µg 10µg 1%
Sodium 24mg 8mg 1%
Fats 0.83g 0.32g 1%
Vitamin E 0.22mg 0.12mg 1%
Net carbs 35.11g 2.11g N/A
Sugar 2.23g 2.5g N/A
Saturated fat 0.12g 0.084g 0%
Monounsaturated fat 0.064g 0.011g 0%
Tryptophan 0.279mg 0.01mg 0%
Threonine 0.992mg 0.029mg 0%
Isoleucine 1.041mg 0.044mg 0%
Leucine 1.882mg 0.071mg 0%
Lysine 1.618mg 0.067mg 0%
Methionine 0.355mg 0.018mg 0%
Phenylalanine 1.275mg 0.043mg 0%
Valine 1.233mg 0.054mg 0%
Histidine 0.656mg 0.026mg 0%
Omega-3 - ALA 0.061g N/A
Omega-6 - Linoleic acid 0.03g 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
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
Contains more ProteinProtein +1848.8%
Contains more FatsFats +159.4%
Contains more CarbsCarbs +1829.6%
Contains more OtherOther +571.9%
Contains more WaterWater +706.7%

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
45% 6% 49%
Saturated fat: Sat. Fat 0.084 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.091 g
Contains more Mono. FatMonounsaturated fat +481.8%
Contains more Poly. FatPolyunsaturated fat +402.2%
Contains less Sat. FatSaturated fat -30%

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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.