Kidney beans vs. Smoothie — In-Depth Nutrition Comparison
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A recap on differences between kidney beans and smoothie
- Kidney beans is higher in iron, fiber, and potassium, yet smoothie is higher in vitamin C, vitamin B12, and vitamin A.
- Smoothie covers your daily vitamin C needs 26% more than kidney beans.
- The amount of sugar in kidney beans is lower.
- The glycemic index of kidney beans is lower.
Food varieties used in this article are Beans, kidney, all types, mature seeds, cooked, boiled, without salt and Beverages, V8 SPLASH Smoothies, Strawberry Banana.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +∞% |
| Contains more PotassiumPotassium | +1587.5% |
| Contains more IronIron | +1380% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +∞% |
| Contains less SodiumSodium | -96.6% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +∞% |
| Contains more CalciumCalcium | +17.1% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +46.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +1941.7% |
| Contains more Vitamin B3Vitamin B3 | +41.2% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
8.67 g
Fats:
0.5 g
Carbs:
22.8 g
Water:
66.94 g
Other:
1.09 g
Protein:
1.22 g
Fats:
0 g
Carbs:
8.16 g
Water:
90.28 g
Other:
0.34 g
| Contains more ProteinProtein | +610.7% |
| Contains more FatsFats | +∞% |
| Contains more CarbsCarbs | +179.4% |
| Contains more OtherOther | +220.6% |
| Contains more WaterWater | +34.9% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Folate | 130µg | 33% | |
| Iron | 2.22mg | 0.15mg | 26% |
| Fiber | 6.4g | 0g | 26% |
| Vitamin C | 1.2mg | 24.5mg | 26% |
| Copper | 0.216mg | 24% | |
| Phosphorus | 138mg | 20% | |
| Manganese | 0.43mg | 19% | |
| Protein | 8.67g | 1.22g | 15% |
| Vitamin B1 | 0.16mg | 13% | |
| Potassium | 405mg | 24mg | 11% |
| Vitamin B12 | 0µg | 0.24µg | 10% |
| Magnesium | 42mg | 10% | |
| Zinc | 1mg | 9% | |
| Vitamin K | 8.4µg | 7% | |
| Choline | 30.5mg | 6% | |
| Carbs | 22.8g | 8.16g | 5% |
| Calories | 127kcal | 37kcal | 5% |
| Vitamin B5 | 0.22mg | 4% | |
| Vitamin B2 | 0.058mg | 4% | |
| Vitamin B6 | 0.12mg | 0.082mg | 3% |
| Selenium | 1.1µg | 2% | |
| Polyunsaturated fat | 0.278g | 2% | |
| Vitamin B3 | 0.578mg | 0.816mg | 1% |
| Sodium | 1mg | 29mg | 1% |
| Calcium | 35mg | 41mg | 1% |
| Fats | 0.5g | 0g | 1% |
| Net carbs | 16.4g | 8.16g | N/A |
| Sugar | 0.32g | 7.35g | N/A |
| Vitamin E | 0.03mg | 0% | |
| Saturated fat | 0.073g | 0g | 0% |
| Monounsaturated fat | 0.039g | 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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
19%
11%
Minerals Daily Need Coverage Score
38%
2%
Comparison summary
Which food is lower in Saturated fat?
Smoothie is lower in Saturated fat (difference - 0.073g)
Which food is cheaper?
Smoothie is cheaper (difference - $1.2)
Which food is lower in Sugar?
Kidney beans is lower in Sugar (difference - 7.03g)
Which food contains less Sodium?
Kidney beans contains less Sodium (difference - 28mg)
Which food is lower in glycemic index?
Kidney beans is lower in glycemic index (difference - 22)
Which food is richer in minerals?
Kidney beans is relatively richer in minerals
Which food is richer in vitamins?
Kidney beans is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)