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  6. Kidney beans vs. True morels

Kidney beans vs. True morels — In-Depth Nutrition Comparison

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How are kidney beans and true morels different?

  • Kidney beans is richer in folate, fiber, and vitamin B1, while true morels are higher in iron, copper, vitamin D, vitamin B2, vitamin B3, zinc, and phosphorus.
  • True morels cover your daily need for iron, 125% more than kidney beans.
  • Kidney beans contains 14 times more folate than true morels. Kidney beans contains 130µg of folate, while true morels contain 9µg.

Beans, kidney, all types, mature seeds, cooked, boiled, without salt and Mushrooms, morel, raw types were used in this article.

Infographic

Kidney beans vs True morels 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 14% 13% 36% 457% 208% 55% 83% 2.7% 77% 12%
Contains more MagnesiumMagnesium +121.1%
Contains less SodiumSodium -95.2%
Contains more CalciumCalcium +22.9%
Contains more IronIron +448.6%
Contains more CopperCopper +189.4%
Contains more ZincZinc +103%
Contains more PhosphorusPhosphorus +40.6%
Contains more ManganeseManganese +36.5%
Contains more SeleniumSelenium +100%
~equal in Potassium ~411mg

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 0% 0% 0% 77% 17% 47% 42% 26% 31% 0% 0% 6.8% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +131.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1344.4%
Contains more CholineCholine +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +253.4%
Contains more Vitamin B3Vitamin B3 +289.6%
Contains more Vitamin B5Vitamin B5 +100%
Contains more Vitamin B6Vitamin B6 +13.3%
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Kidney beans True morels DV% diff.
Iron 2.22mg 12.18mg 125%
Copper 0.216mg 0.625mg 45%
Folate 130µg 9µg 30%
Vitamin D 0µg 5.1µg 26%
Vitamin D 0IU 206IU 26%
Fiber 6.4g 2.8g 14%
Vitamin B2 0.058mg 0.205mg 11%
Protein 8.67g 3.12g 11%
Vitamin B3 0.578mg 2.252mg 10%
Zinc 1mg 2.03mg 9%
Vitamin B1 0.16mg 0.069mg 8%
Phosphorus 138mg 194mg 8%
Vitamin K 8.4µg 7%
Manganese 0.43mg 0.587mg 7%
Choline 30.5mg 6%
Carbs 22.8g 5.1g 6%
Calories 127kcal 31kcal 5%
Magnesium 42mg 19mg 5%
Vitamin B5 0.22mg 0.44mg 4%
Selenium 1.1µg 2.2µg 2%
Polyunsaturated fat 0.278g 0.433g 1%
Calcium 35mg 43mg 1%
Vitamin B6 0.12mg 0.136mg 1%
Vitamin C 1.2mg 1%
Sodium 1mg 21mg 1%
Fats 0.5g 0.57g 0%
Net carbs 16.4g 2.3g N/A
Potassium 405mg 411mg 0%
Sugar 0.32g 0.6g N/A
Vitamin E 0.03mg 0%
Saturated fat 0.073g 0.065g 0%
Monounsaturated fat 0.039g 0.052g 0%
Tryptophan 0.104mg 0%
Threonine 0.319mg 0%
Isoleucine 0.41mg 0%
Leucine 0.736mg 0%
Lysine 0.607mg 0%
Methionine 0.113mg 0%
Phenylalanine 0.511mg 0%
Valine 0.5mg 0%
Histidine 0.238mg 0%
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 0.215g 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
3% 5% 90%
Protein: 3.12 g
Fats: 0.57 g
Carbs: 5.1 g
Water: 89.61 g
Other: 1.6 g
Contains more ProteinProtein +177.9%
Contains more CarbsCarbs +347.1%
Contains more FatsFats +14%
Contains more WaterWater +33.9%
Contains more OtherOther +46.8%

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
12% 9% 79%
Saturated fat: Sat. Fat 0.065 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.433 g
Contains less Sat. FatSaturated fat -11%
Contains more Mono. FatMonounsaturated fat +33.3%
Contains more Poly. FatPolyunsaturated fat +55.8%

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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. True morels - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168423/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.