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  6. Kidney beans vs. Green bean raw

Kidney beans vs. Green bean raw — In-Depth Nutrition Comparison

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Significant differences between kidney beans and green bean raw

  • Kidney beans has more folate, copper, iron, fiber, phosphorus, manganese, and zinc; however, green bean raw is richer in vitamin K, vitamin A, and vitamin C.
  • Green bean raw covers your daily vitamin K needs 29% more than kidney beans.
  • Green bean raw has 4 times less zinc than kidney beans. Kidney beans has 1mg of zinc, while green bean raw has 0.24mg.

Specific food types used in this comparison are Beans, kidney, all types, mature seeds, cooked, boiled, without salt and Beans, snap, green, raw.

Infographic

Kidney beans vs Green bean raw 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 30% 11% 36% 83% 72% 27% 59% 0.13% 56% 6%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 11% 19% 39% 23% 6.5% 16% 0.78% 28% 3.3%
Contains more MagnesiumMagnesium +68%
Contains more PotassiumPotassium +91.9%
Contains more IronIron +115.5%
Contains more CopperCopper +213%
Contains more ZincZinc +316.7%
Contains more PhosphorusPhosphorus +263.2%
Contains less SodiumSodium -83.3%
Contains more ManganeseManganese +99.1%
Contains more SeleniumSelenium +83.3%
~equal in Calcium ~37mg

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 4% 0% 0.6% 0% 40% 13% 11% 13% 28% 0% 21% 98% 17%
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 41% 12% 8.2% 0% 21% 24% 14% 14% 33% 0% 108% 25% 8.3%
Contains more Vitamin B1Vitamin B1 +95.1%
Contains more FolateFolate +293.9%
Contains more CholineCholine +99.3%
Contains more Vitamin CVitamin C +916.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1266.7%
Contains more Vitamin B2Vitamin B2 +79.3%
Contains more Vitamin B3Vitamin B3 +27%
Contains more Vitamin B6Vitamin B6 +17.5%
Contains more Vitamin KVitamin K +411.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.225mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kidney beans Green bean raw DV% diff.
Vitamin K 8.4µg 43µg 29%
Folate 130µg 33µg 24%
Copper 0.216mg 0.069mg 16%
Iron 2.22mg 1.03mg 15%
Fiber 6.4g 2.7g 15%
Protein 8.67g 1.83g 14%
Phosphorus 138mg 38mg 14%
Vitamin C 1.2mg 12.2mg 12%
Manganese 0.43mg 0.216mg 9%
Vitamin B1 0.16mg 0.082mg 7%
Zinc 1mg 0.24mg 7%
Potassium 405mg 211mg 6%
Calories 127kcal 31kcal 5%
Carbs 22.8g 6.97g 5%
Magnesium 42mg 25mg 4%
Vitamin A 0µg 35µg 4%
Vitamin B2 0.058mg 0.104mg 4%
Choline 30.5mg 15.3mg 3%
Vitamin E 0.03mg 0.41mg 3%
Fructose 1.39g 2%
Vitamin B6 0.12mg 0.141mg 2%
Polyunsaturated fat 0.278g 0.113g 1%
Selenium 1.1µg 0.6µg 1%
Vitamin B3 0.578mg 0.734mg 1%
Fats 0.5g 0.22g 0%
Net carbs 16.4g 4.27g N/A
Calcium 35mg 37mg 0%
Sugar 0.32g 3.26g N/A
Starch 0.88g 0%
Sodium 1mg 6mg 0%
Vitamin B5 0.22mg 0.225mg 0%
Saturated fat 0.073g 0.05g 0%
Monounsaturated fat 0.039g 0.01g 0%
Tryptophan 0.104mg 0.019mg 0%
Threonine 0.319mg 0.079mg 0%
Isoleucine 0.41mg 0.066mg 0%
Leucine 0.736mg 0.112mg 0%
Lysine 0.607mg 0.088mg 0%
Methionine 0.113mg 0.022mg 0%
Phenylalanine 0.511mg 0.067mg 0%
Valine 0.5mg 0.09mg 0%
Histidine 0.238mg 0.034mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 23% 67%
Protein: 8.67 g
Fats: 0.5 g
Carbs: 22.8 g
Water: 66.94 g
Other: 1.09 g
2% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 g
Contains more ProteinProtein +373.8%
Contains more FatsFats +127.3%
Contains more CarbsCarbs +227.1%
Contains more OtherOther +65.2%
Contains more WaterWater +34.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 71%
Saturated fat: Sat. Fat 0.073 g
Monounsaturated fat: Mono. Fat 0.039 g
Polyunsaturated fat: Poly. Fat 0.278 g
29% 6% 65%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains more Mono. FatMonounsaturated fat +290%
Contains more Poly. FatPolyunsaturated fat +146%
Contains less Sat. FatSaturated fat -31.5%

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173740/nutrients
  2. Green bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.