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Kidney bean vs Rainbow trout - In-Depth Nutrition Comparison

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How are Kidney bean and Rainbow trout different?

  • Kidney bean is richer in Folate, Fiber, Iron, and Copper, while Rainbow trout is higher in Vitamin B12, Vitamin D, Selenium, Vitamin B3, and Vitamin B5.
  • Rainbow trout covers your daily need of Vitamin B12 179% more than Kidney bean.

Beans, kidney, all types, mature seeds, cooked, boiled, without salt and Fish, trout, rainbow, farmed, raw types were used in this article.

Infographic

Kidney bean vs Rainbow trout 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Kidney bean
Kidney bean
7
:
1
Rainbow trout
Rainbow trout
Contains more Calcium +40%
Contains more Iron +616.1%
Contains more Magnesium +68%
Contains less Sodium -98%
Contains more Zinc +122.2%
Contains more Copper +369.6%
Contains more Phosphorus +63.8%
Equal in Potassium - 377
Kidney bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 84% 30% 60% 36% 1% 28% 72%
Rainbow trout
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 12% 18% 97% 34% 7% 13% 16%
Contains more Calcium +40%
Contains more Iron +616.1%
Contains more Magnesium +68%
Contains less Sodium -98%
Contains more Zinc +122.2%
Contains more Copper +369.6%
Contains more Phosphorus +63.8%
Equal in Potassium - 377

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Kidney bean
Kidney bean
3
:
9
Rainbow trout
Rainbow trout
Contains more Vitamin B1 +33.3%
Contains more Folate +1081.8%
Contains more Vitamin K +8300%
Contains more Vitamin A +∞%
Contains more Vitamin E +7700%
Contains more Vitamin D +∞%
Contains more Vitamin C +141.7%
Contains more Vitamin B2 +55.2%
Contains more Vitamin B3 +863.1%
Contains more Vitamin B5 +657.7%
Contains more Vitamin B6 +183.3%
Contains more Vitamin B12 +∞%
Kidney bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 4% 40% 14% 11% 14% 28% 98% 0% 22%
Rainbow trout
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 17% 47% 477% 10% 30% 21% 105% 101% 79% 9% 538% 1%
Contains more Vitamin B1 +33.3%
Contains more Folate +1081.8%
Contains more Vitamin K +8300%
Contains more Vitamin A +∞%
Contains more Vitamin E +7700%
Contains more Vitamin D +∞%
Contains more Vitamin C +141.7%
Contains more Vitamin B2 +55.2%
Contains more Vitamin B3 +863.1%
Contains more Vitamin B5 +657.7%
Contains more Vitamin B6 +183.3%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kidney bean
Kidney bean
2
:
3
Rainbow trout
Rainbow trout
Contains more Carbs +∞%
Contains more Other +1262.5%
Contains more Protein +130%
Contains more Fats +1136%
Contains more Water +10.2%
Kidney bean
9% 23% 67%
Protein: 8.67 g
Fats: 0.5 g
Carbs: 22.8 g
Water: 66.94 g
Other: 1.09 g
Rainbow trout
20% 6% 74%
Protein: 19.94 g
Fats: 6.18 g
Carbs: 0 g
Water: 73.8 g
Other: 0.08 g
Contains more Carbs +∞%
Contains more Other +1262.5%
Contains more Protein +130%
Contains more Fats +1136%
Contains more Water +10.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kidney bean
Kidney bean
1
:
2
Rainbow trout
Rainbow trout
Contains less Saturated Fat -94.7%
Contains more Monounsaturated Fat +4974.4%
Contains more Polyunsaturated fat +442.1%
Kidney bean
19% 10% 71%
Saturated Fat: 0.073 g
Monounsaturated Fat: 0.039 g
Polyunsaturated fat: 0.278 g
Rainbow trout
28% 41% 31%
Saturated Fat: 1.383 g
Monounsaturated Fat: 1.979 g
Polyunsaturated fat: 1.507 g
Contains less Saturated Fat -94.7%
Contains more Monounsaturated Fat +4974.4%
Contains more Polyunsaturated fat +442.1%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Kidney bean Rainbow trout
Lower in Sugar ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Kidney bean Rainbow trout Opinion
Net carbs 16.4g 0g Kidney bean
Protein 8.67g 19.94g Rainbow trout
Fats 0.5g 6.18g Rainbow trout
Carbs 22.8g 0g Kidney bean
Calories 127kcal 141kcal Rainbow trout
Sugar 0.32g 0g Rainbow trout
Fiber 6.4g 0g Kidney bean
Calcium 35mg 25mg Kidney bean
Iron 2.22mg 0.31mg Kidney bean
Magnesium 42mg 25mg Kidney bean
Phosphorus 138mg 226mg Rainbow trout
Potassium 405mg 377mg Kidney bean
Sodium 1mg 51mg Kidney bean
Zinc 1mg 0.45mg Kidney bean
Copper 0.216mg 0.046mg Kidney bean
Vitamin A 0IU 280IU Rainbow trout
Vitamin A RAE 0µg 84µg Rainbow trout
Vitamin E 0.03mg 2.34mg Rainbow trout
Vitamin D 0IU 635IU Rainbow trout
Vitamin D 0µg 15.9µg Rainbow trout
Vitamin C 1.2mg 2.9mg Rainbow trout
Vitamin B1 0.16mg 0.12mg Kidney bean
Vitamin B2 0.058mg 0.09mg Rainbow trout
Vitamin B3 0.578mg 5.567mg Rainbow trout
Vitamin B5 0.22mg 1.667mg Rainbow trout
Vitamin B6 0.12mg 0.34mg Rainbow trout
Folate 130µg 11µg Kidney bean
Vitamin B12 0µg 4.3µg Rainbow trout
Vitamin K 8.4µg 0.1µg Kidney bean
Tryptophan 0.104mg 0.234mg Rainbow trout
Threonine 0.319mg 0.915mg Rainbow trout
Isoleucine 0.41mg 0.962mg Rainbow trout
Leucine 0.736mg 1.696mg Rainbow trout
Lysine 0.607mg 1.916mg Rainbow trout
Methionine 0.113mg 0.618mg Rainbow trout
Phenylalanine 0.511mg 0.815mg Rainbow trout
Valine 0.5mg 1.075mg Rainbow trout
Histidine 0.238mg 0.614mg Rainbow trout
Cholesterol 0mg 59mg Kidney bean
Trans Fat 0g 0.047g Kidney bean
Saturated Fat 0.073g 1.383g Kidney bean
Omega-3 - DHA 0g 0.516g Rainbow trout
Omega-3 - EPA 0g 0.217g Rainbow trout
Omega-3 - DPA 0g 0.091g Rainbow trout
Monounsaturated Fat 0.039g 1.979g Rainbow trout
Polyunsaturated fat 0.278g 1.507g Rainbow trout
Omega-6 - Eicosadienoic acid 0.04g Rainbow trout
Omega-6 - Linoleic acid 0.466g Rainbow trout
Omega-6 - Gamma-linoleic acid 0.008g Rainbow trout
Omega-3 - ALA 0.059g Rainbow trout
Omega-3 - Eicosatrienoic acid 0.007g Rainbow trout
Omega-6 - Dihomo-gamma-linoleic acid 0.02g Rainbow trout

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney bean Rainbow trout
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
19%
Kidney bean
119%
Rainbow trout
Minerals Daily Need Coverage Score
40%
Kidney bean
25%
Rainbow trout

Comparison summary

Which food is lower in Sugar?
Rainbow trout
Rainbow trout is lower in Sugar (difference - 0.32g)
Which food is lower in glycemic index?
Rainbow trout
Rainbow trout is lower in glycemic index (difference - 22)
Which food is richer in vitamins?
Rainbow trout
Rainbow trout is relatively richer in vitamins
Which food contains less Sodium?
Kidney bean
Kidney bean contains less Sodium (difference - 50mg)
Which food is lower in Cholesterol?
Kidney bean
Kidney bean is lower in Cholesterol (difference - 59mg)
Which food is lower in Saturated Fat?
Kidney bean
Kidney bean is lower in Saturated Fat (difference - 1.31g)
Which food is cheaper?
Kidney bean
Kidney bean is cheaper (difference - $5.8)
Which food is richer in minerals?
Kidney bean
Kidney bean is relatively richer in minerals

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Kidney bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173740/nutrients
  2. Rainbow trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173717/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.