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  6. Kidney beans vs. Cod

Kidney beans vs. Cod — In-Depth Nutrition Comparison

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The main differences between kidney beans and cod

  • Kidney beans is richer in folate, fiber, iron, copper, and manganese, yet cod is richer in selenium, vitamin B12, vitamin B6, and vitamin B3.
  • Daily need coverage for selenium for cod is 66% higher.
  • Cod has a lower glycemic index than kidney beans.

Food types used in this article are Beans, kidney, all types, mature seeds, cooked, boiled, without salt and Fish, cod, Atlantic, cooked, dry heat.

Infographic

Kidney beans vs Cod 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%
Cod
Cod
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 4.2% 22% 18% 12% 16% 59% 10% 2.6% 205%
Contains more CalciumCalcium +150%
Contains more PotassiumPotassium +66%
Contains more IronIron +353.1%
Contains more CopperCopper +500%
Contains more ZincZinc +72.4%
Contains less SodiumSodium -98.7%
Contains more ManganeseManganese +2050%
Contains more SeleniumSelenium +3318.2%
~equal in Magnesium ~42mg
~equal in Phosphorus ~138mg

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%
Cod
Cod
8
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 3.3% 4.7% 16% 18% 22% 18% 47% 11% 65% 131% 0.25% 6% 46%
Contains more Vitamin CVitamin C +20%
Contains more Vitamin B1Vitamin B1 +81.8%
Contains more Vitamin B5Vitamin B5 +22.2%
Contains more Vitamin KVitamin K +8300%
Contains more FolateFolate +1525%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2600%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +36.2%
Contains more Vitamin B3Vitamin B3 +334.8%
Contains more Vitamin B6Vitamin B6 +135.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +174.4%

All nutrients comparison - raw data values

Nutrient Kidney beans Cod DV% diff.
Selenium 1.1µg 37.6µg 66%
Vitamin B12 0µg 1.05µg 44%
Folate 130µg 8µg 31%
Protein 8.67g 22.83g 28%
Fiber 6.4g 0g 26%
Iron 2.22mg 0.49mg 22%
Copper 0.216mg 0.036mg 20%
Cholesterol 0mg 55mg 18%
Manganese 0.43mg 0.02mg 18%
Vitamin B6 0.12mg 0.283mg 13%
Vitamin B3 0.578mg 2.513mg 12%
Choline 30.5mg 83.7mg 10%
Carbs 22.8g 0g 8%
Vitamin K 8.4µg 0.1µg 7%
Vitamin D 0µg 1.2µg 6%
Vitamin B1 0.16mg 0.088mg 6%
Vitamin D 0IU 46IU 6%
Vitamin E 0.03mg 0.81mg 5%
Potassium 405mg 244mg 5%
Zinc 1mg 0.58mg 4%
Sodium 1mg 78mg 3%
Vitamin A 0µg 14µg 2%
Calcium 35mg 14mg 2%
Vitamin B2 0.058mg 0.079mg 2%
Vitamin B5 0.22mg 0.18mg 1%
Calories 127kcal 105kcal 1%
Fats 0.5g 0.86g 1%
Vitamin C 1.2mg 1mg 0%
Net carbs 16.4g 0g N/A
Magnesium 42mg 42mg 0%
Sugar 0.32g 0g N/A
Phosphorus 138mg 138mg 0%
Saturated fat 0.073g 0.168g 0%
Monounsaturated fat 0.039g 0.124g 0%
Polyunsaturated fat 0.278g 0.292g 0%
Tryptophan 0.104mg 0.256mg 0%
Threonine 0.319mg 1.001mg 0%
Isoleucine 0.41mg 1.052mg 0%
Leucine 0.736mg 1.856mg 0%
Lysine 0.607mg 2.097mg 0%
Methionine 0.113mg 0.676mg 0%
Phenylalanine 0.511mg 0.891mg 0%
Valine 0.5mg 1.176mg 0%
Histidine 0.238mg 0.672mg 0%
Omega-3 - EPA 0g 0.004g N/A
Omega-3 - DHA 0g 0.154g N/A
Omega-3 - DPA 0g 0.013g N/A

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
Cod
Cod
3
23% 76%
Protein: 22.83 g
Fats: 0.86 g
Carbs: 0 g
Water: 75.92 g
Other: 0.39 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +179.5%
Contains more ProteinProtein +163.3%
Contains more FatsFats +72%
Contains more WaterWater +13.4%

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
Cod
Cod
2
29% 21% 50%
Saturated fat: Sat. Fat 0.168 g
Monounsaturated fat: Mono. Fat 0.124 g
Polyunsaturated fat: Poly. Fat 0.292 g
Contains less Sat. FatSaturated fat -56.5%
Contains more Mono. FatMonounsaturated fat +217.9%
~equal in Polyunsaturated fat ~0.292g

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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. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171956/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.