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  6. Kidney beans vs. White beans

Kidney beans vs. White beans — In-Depth Nutrition Comparison

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How are kidney beans and white beans different?

  • Kidney beans is richer in folate, while white beans is higher in iron, manganese, copper, vitamin E, and calcium.
  • White beans covers your daily need for iron, 19% more than kidney beans.
  • Kidney beans contains 2 times more folate than white beans. Kidney beans contains 130µg of folate, while white beans contains 81µg.

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

Infographic

Kidney beans vs White beans 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.
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 45% 27% 50% 139% 96% 38% 48% 0.78% 83% 7.1%
Contains more PhosphorusPhosphorus +22.1%
Contains less SodiumSodium -83.3%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +157.1%
Contains more PotassiumPotassium +38.5%
Contains more IronIron +66.7%
Contains more CopperCopper +32.9%
Contains more ZincZinc +38%
Contains more ManganeseManganese +47.9%
Contains more SeleniumSelenium +18.2%

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% 19% 0% 30% 11% 2.6% 14% 21% 0% 8.8% 61% 19%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +35.6%
Contains more Vitamin B2Vitamin B2 +26.1%
Contains more Vitamin B3Vitamin B3 +312.9%
Contains more Vitamin B6Vitamin B6 +29%
Contains more Vitamin KVitamin K +140%
Contains more FolateFolate +60.5%
Contains more Vitamin EVitamin E +3033.3%
Contains more CholineCholine +15.1%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.229mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kidney beans White beans DV% diff.
Iron 2.22mg 3.7mg 19%
Folate 130µg 81µg 12%
Manganese 0.43mg 0.636mg 9%
Copper 0.216mg 0.287mg 8%
Calcium 35mg 90mg 6%
Vitamin E 0.03mg 0.94mg 6%
Magnesium 42mg 63mg 5%
Potassium 405mg 561mg 5%
Vitamin K 8.4µg 3.5µg 4%
Phosphorus 138mg 113mg 4%
Vitamin B1 0.16mg 0.118mg 4%
Vitamin B3 0.578mg 0.14mg 3%
Zinc 1mg 1.38mg 3%
Protein 8.67g 9.73g 2%
Vitamin B6 0.12mg 0.093mg 2%
Choline 30.5mg 35.1mg 1%
Polyunsaturated fat 0.278g 0.152g 1%
Vitamin B2 0.058mg 0.046mg 1%
Calories 127kcal 139kcal 1%
Vitamin C 1.2mg 0mg 1%
Carbs 22.8g 25.09g 1%
Fats 0.5g 0.35g 0%
Net carbs 16.4g 18.79g N/A
Sugar 0.32g 0.34g N/A
Fiber 6.4g 6.3g 0%
Sodium 1mg 6mg 0%
Selenium 1.1µg 1.3µg 0%
Vitamin B5 0.22mg 0.229mg 0%
Saturated fat 0.073g 0.091g 0%
Monounsaturated fat 0.039g 0.031g 0%
Tryptophan 0.104mg 0.115mg 0%
Threonine 0.319mg 0.409mg 0%
Isoleucine 0.41mg 0.429mg 0%
Leucine 0.736mg 0.776mg 0%
Lysine 0.607mg 0.668mg 0%
Methionine 0.113mg 0.146mg 0%
Phenylalanine 0.511mg 0.526mg 0%
Valine 0.5mg 0.509mg 0%
Histidine 0.238mg 0.271mg 0%

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
10% 25% 63% 2%
Protein: 9.73 g
Fats: 0.35 g
Carbs: 25.09 g
Water: 63.08 g
Other: 1.75 g
Contains more FatsFats +42.9%
Contains more ProteinProtein +12.2%
Contains more OtherOther +60.6%
~equal in Carbs ~25.09g
~equal in Water ~63.08g

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
33% 11% 55%
Saturated fat: Sat. Fat 0.091 g
Monounsaturated fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.152 g
Contains less Sat. FatSaturated fat -19.8%
Contains more Mono. FatMonounsaturated fat +25.8%
Contains more Poly. FatPolyunsaturated fat +82.9%

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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. White beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175203/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.