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Kidney bean vs Seed - In-Depth Nutrition Comparison

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Summary of differences between Kidney bean and Seed

  • Kidney bean has more Folate, and Potassium, however Seed is higher in Selenium, Manganese, Phosphorus, Calcium, Magnesium, Vitamin B3, Fiber, and Zinc.
  • Seed covers your daily need of Selenium 95% more than Kidney bean.
  • Kidney bean has 8 times more Folate than Seed. While Kidney bean has 394µg of Folate, Seed has only 49µg.

These are the specific foods used in this comparison Beans, kidney, all types, mature seeds, raw and Seeds, chia seeds, dried.

Infographic

Kidney bean vs Seed infographic
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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
:
5
Seed
Contains more Potassium +245.5%
Contains more Calcium +341.3%
Contains more Magnesium +139.3%
Contains more Zinc +64.2%
Contains more Phosphorus +111.3%
Contains less Sodium -33.3%
Equal in Iron - 7.72
Equal in Copper - 0.924
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 308% 43% 125% 100% 320% 77% 175% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 290% 190% 36% 240% 308% 125% 369% 3%
Contains more Potassium +245.5%
Contains more Calcium +341.3%
Contains more Magnesium +139.3%
Contains more Zinc +64.2%
Contains more Phosphorus +111.3%
Contains less Sodium -33.3%
Equal in Iron - 7.72
Equal in Copper - 0.924

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
:
4
Seed
Contains more Vitamin C +181.3%
Contains more Vitamin B2 +28.8%
Contains more Folate +704.1%
Contains more Vitamin A +∞%
Contains more Vitamin E +127.3%
Contains more Vitamin B1 +17.2%
Contains more Vitamin B3 +328.6%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 15% 0% 5% 0% 133% 51% 39% 47% 92% 0% 48% 296%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 6% 4% 10% 0% 155% 40% 166% 0% 0% 0% 0% 37%
Contains more Vitamin C +181.3%
Contains more Vitamin B2 +28.8%
Contains more Folate +704.1%
Contains more Vitamin A +∞%
Contains more Vitamin E +127.3%
Contains more Vitamin B1 +17.2%
Contains more Vitamin B3 +328.6%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
60
Kidney bean
35
Seed
Mineral Summary Score
143
Kidney bean
195
Seed

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
141%
Kidney bean
99%
Seed
Carbohydrates
60%
Kidney bean
42%
Seed
Fats
4%
Kidney bean
142%
Seed

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 Seed
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable for your diet?

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

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Comparison summary

Which food is lower in Sugar?
Seed
Seed is lower in Sugar (difference - 2.23g)
Which food contains less Sodium?
Seed
Seed contains less Sodium (difference - 8mg)
Which food is lower in glycemic index?
Seed
Seed is lower in glycemic index (difference - 7)
Which food is cheaper?
Seed
Seed is cheaper (difference - $1.2)
Which food is lower in Saturated Fat?
Kidney bean
Kidney bean is lower in Saturated Fat (difference - 3.21g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

All nutrients comparison - raw data values

Nutrient Kidney bean Seed Opinion
Calories 333 486 Seed
Protein 23.58 16.54 Kidney bean
Fats 0.83 30.74 Seed
Vitamin C 4.5 1.6 Kidney bean
Carbs 60.01 42.12 Kidney bean
Cholesterol 0 0
Vitamin D 0 Kidney bean
Iron 8.2 7.72 Kidney bean
Calcium 143 631 Seed
Potassium 1406 407 Kidney bean
Magnesium 140 335 Seed
Sugar 2.23 Seed
Fiber 24.9 34.4 Seed
Copper 0.958 0.924 Kidney bean
Zinc 2.79 4.58 Seed
Starch
Phosphorus 407 860 Seed
Sodium 24 16 Seed
Vitamin A 0 54 Seed
Vitamin E 0.22 0.5 Seed
Vitamin D 0 Kidney bean
Vitamin B1 0.529 0.62 Seed
Vitamin B2 0.219 0.17 Kidney bean
Vitamin B3 2.06 8.83 Seed
Vitamin B5 0.78 Kidney bean
Vitamin B6 0.397 Kidney bean
Vitamin B12 0 0
Vitamin K 19 Kidney bean
Folate 394 49 Kidney bean
Trans Fat 0 0.14 Kidney bean
Saturated Fat 0.12 3.33 Kidney bean
Monounsaturated Fat 0.064 2.309 Seed
Polyunsaturated fat 0.457 23.665 Seed
Tryptophan 0.279 0.436 Seed
Threonine 0.992 0.709 Kidney bean
Isoleucine 1.041 0.801 Kidney bean
Leucine 1.882 1.371 Kidney bean
Lysine 1.618 0.97 Kidney bean
Methionine 0.355 0.588 Seed
Phenylalanine 1.275 1.016 Kidney bean
Valine 1.233 0.95 Kidney bean
Histidine 0.656 0.531 Kidney bean
Fructose

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/175193/nutrients
  2. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.