Kidney beans vs. Walnut — In-Depth Nutrition Comparison
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Summary of differences between Kidney beans and Walnut
- Kidney beans has more Folate, however, Walnut is higher in Copper, Manganese, Vitamin B6, Phosphorus, Magnesium, Zinc, Vitamin B1, and Iron.
- Walnut covers your daily need of Copper 152% more than Kidney beans.
- Kidney beans has less Saturated Fat.
These are the specific foods used in this comparison Beans, kidney, all types, mature seeds, cooked, boiled, without salt and Nuts, walnuts, english.
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
less
Sodium
-50%
Contains
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Calcium
+180%
Contains
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Iron
+31.1%
Contains
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Magnesium
+276.2%
Contains
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Phosphorus
+150.7%
Contains
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Zinc
+209%
Contains
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Copper
+634.3%
Contains
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Manganese
+694%
Contains
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Selenium
+345.5%
Equal in Potassium - 441
Contains
less
Sodium
-50%
Contains
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Calcium
+180%
Contains
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Iron
+31.1%
Contains
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Magnesium
+276.2%
Contains
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Phosphorus
+150.7%
Contains
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Zinc
+209%
Contains
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Copper
+634.3%
Contains
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Manganese
+694%
Contains
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Selenium
+345.5%
Equal in Potassium - 441
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
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Folate
+32.7%
Contains
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Vitamin K
+211.1%
Contains
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Vitamin A
+∞%
Contains
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Vitamin E
+2233.3%
Contains
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Vitamin B1
+113.1%
Contains
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Vitamin B2
+158.6%
Contains
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Vitamin B3
+94.6%
Contains
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Vitamin B5
+159.1%
Contains
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Vitamin B6
+347.5%
Equal in Vitamin C - 1.3
Contains
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Folate
+32.7%
Contains
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Vitamin K
+211.1%
Contains
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Vitamin A
+∞%
Contains
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Vitamin E
+2233.3%
Contains
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Vitamin B1
+113.1%
Contains
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Vitamin B2
+158.6%
Contains
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Vitamin B3
+94.6%
Contains
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Vitamin B5
+159.1%
Contains
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Vitamin B6
+347.5%
Equal in Vitamin C - 1.3
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Carbs
+66.3%
Contains
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Water
+1544.7%
Contains
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Protein
+75.7%
Contains
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Fats
+12942%
Contains
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Other
+63.3%
Protein:
8.67 g
Fats:
0.5 g
Carbs:
22.8 g
Water:
66.94 g
Other:
1.09 g
Protein:
15.23 g
Fats:
65.21 g
Carbs:
13.71 g
Water:
4.07 g
Other:
1.78 g
Contains
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Carbs
+66.3%
Contains
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Water
+1544.7%
Contains
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Protein
+75.7%
Contains
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Fats
+12942%
Contains
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Other
+63.3%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
less
Saturated Fat
-98.8%
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Monounsaturated Fat
+22805.1%
Contains
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Polyunsaturated fat
+16869.1%
Saturated Fat:
0.073 g
Monounsaturated Fat:
0.039 g
Polyunsaturated fat:
0.278 g
Saturated Fat:
6.126 g
Monounsaturated Fat:
8.933 g
Polyunsaturated fat:
47.174 g
Contains
less
Saturated Fat
-98.8%
Contains
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Monounsaturated Fat
+22805.1%
Contains
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Polyunsaturated fat
+16869.1%
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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| Rich in minerals |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 16.4g | 7.01g |
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| Protein | 8.67g | 15.23g |
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| Fats | 0.5g | 65.21g |
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| Carbs | 22.8g | 13.71g |
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| Calories | 127kcal | 654kcal |
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| Starch | 0.06g |
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| Fructose | 0.09g |
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| Sugar | 0.32g | 2.61g |
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| Fiber | 6.4g | 6.7g |
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| Calcium | 35mg | 98mg |
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| Iron | 2.22mg | 2.91mg |
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| Magnesium | 42mg | 158mg |
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| Phosphorus | 138mg | 346mg |
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| Potassium | 405mg | 441mg |
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| Sodium | 1mg | 2mg |
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| Zinc | 1mg | 3.09mg |
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| Copper | 0.216mg | 1.586mg |
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| Manganese | 0.43mg | 3.414mg |
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| Selenium | 1.1µg | 4.9µg |
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| Vitamin A | 0IU | 20IU |
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| Vitamin A RAE | 0µg | 1µg |
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| Vitamin E | 0.03mg | 0.7mg |
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| Vitamin C | 1.2mg | 1.3mg |
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| Vitamin B1 | 0.16mg | 0.341mg |
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| Vitamin B2 | 0.058mg | 0.15mg |
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| Vitamin B3 | 0.578mg | 1.125mg |
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| Vitamin B5 | 0.22mg | 0.57mg |
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| Vitamin B6 | 0.12mg | 0.537mg |
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| Folate | 130µg | 98µg |
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| Vitamin K | 8.4µg | 2.7µg |
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| Tryptophan | 0.104mg | 0.17mg |
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| Threonine | 0.319mg | 0.596mg |
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| Isoleucine | 0.41mg | 0.625mg |
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| Leucine | 0.736mg | 1.17mg |
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| Lysine | 0.607mg | 0.424mg |
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| Methionine | 0.113mg | 0.236mg |
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| Phenylalanine | 0.511mg | 0.711mg |
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| Valine | 0.5mg | 0.753mg |
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| Histidine | 0.238mg | 0.391mg |
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| Saturated Fat | 0.073g | 6.126g |
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| Monounsaturated Fat | 0.039g | 8.933g |
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| Polyunsaturated fat | 0.278g | 47.174g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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%
33%
Minerals Daily Need Coverage Score
38%
152%
Comparison summary
Which food is richer in minerals?
Walnut is relatively richer in minerals
Which food is lower in glycemic index?
Walnut is lower in glycemic index (difference - 22)
Which food is richer in vitamins?
Walnut is relatively richer in vitamins
Which food is lower in Sugar?
Kidney beans is lower in Sugar (difference - 2.29g)
Which food contains less Sodium?
Kidney beans contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Kidney beans is lower in Saturated Fat (difference - 6.053g)
Which food is cheaper?
Kidney beans is cheaper (difference - $3.8)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)