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  6. Kidney beans vs. White beans raw

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

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What are the differences between Kidney beans and White beans raw?

  • The amount of Iron, Copper, Folate, Manganese, Potassium, Magnesium, Fiber, Zinc, Phosphorus, and Vitamin B1 in White beans raw are higher than in Kidney beans.
  • White beans raw' daily need coverage for Iron is 103% more.

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

Infographic

Kidney beans vs White beans raw 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 136% 72% 158% 392% 328% 100% 129% 2.1% 234% 70%
Contains less SodiumSodium -93.8%
Contains more MagnesiumMagnesium +352.4%
Contains more CalciumCalcium +585.7%
Contains more PotassiumPotassium +343.2%
Contains more IronIron +370.3%
Contains more CopperCopper +355.6%
Contains more ZincZinc +267%
Contains more PhosphorusPhosphorus +118.1%
Contains more ManganeseManganese +317.7%
Contains more SeleniumSelenium +1063.6%

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% 4.2% 0% 109% 34% 9% 44% 73% 0% 14% 291% 36%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +20.7%
Contains more Vitamin KVitamin K +50%
Contains more Vitamin EVitamin E +600%
Contains more Vitamin B1Vitamin B1 +173.1%
Contains more Vitamin B2Vitamin B2 +151.7%
Contains more Vitamin B5Vitamin B5 +232.7%
Contains more Vitamin B6Vitamin B6 +165%
Contains more FolateFolate +198.5%
Contains more CholineCholine +117%
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
23% 60% 11% 4%
Protein: 23.36 g
Fats: 0.85 g
Carbs: 60.27 g
Water: 11.32 g
Other: 4.2 g
Contains more WaterWater +491.3%
Contains more ProteinProtein +169.4%
Contains more FatsFats +70%
Contains more CarbsCarbs +164.3%
Contains more OtherOther +285.3%

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 0.219 g
Monounsaturated Fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.364 g
Contains less Sat. FatSaturated Fat -66.7%
Contains more Mono. FatMonounsaturated Fat +89.7%
Contains more Poly. FatPolyunsaturated fat +30.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kidney beans White beans raw
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Kidney beans White beans raw Opinion
Calories 127kcal 333kcal White beans raw
Protein 8.67g 23.36g White beans raw
Fats 0.5g 0.85g White beans raw
Vitamin C 1.2mg 0mg Kidney beans
Net carbs 16.4g 45.07g White beans raw
Carbs 22.8g 60.27g White beans raw
Magnesium 42mg 190mg White beans raw
Calcium 35mg 240mg White beans raw
Potassium 405mg 1795mg White beans raw
Iron 2.22mg 10.44mg White beans raw
Sugar 0.32g 2.11g Kidney beans
Fiber 6.4g 15.2g White beans raw
Copper 0.216mg 0.984mg White beans raw
Zinc 1mg 3.67mg White beans raw
Phosphorus 138mg 301mg White beans raw
Sodium 1mg 16mg Kidney beans
Vitamin E 0.03mg 0.21mg White beans raw
Manganese 0.43mg 1.796mg White beans raw
Selenium 1.1µg 12.8µg White beans raw
Vitamin B1 0.16mg 0.437mg White beans raw
Vitamin B2 0.058mg 0.146mg White beans raw
Vitamin B3 0.578mg 0.479mg Kidney beans
Vitamin B5 0.22mg 0.732mg White beans raw
Vitamin B6 0.12mg 0.318mg White beans raw
Vitamin K 8.4µg 5.6µg Kidney beans
Folate 130µg 388µg White beans raw
Choline 30.5mg 66.2mg White beans raw
Saturated Fat 0.073g 0.219g Kidney beans
Monounsaturated Fat 0.039g 0.074g White beans raw
Polyunsaturated fat 0.278g 0.364g White beans raw
Tryptophan 0.104mg 0.277mg White beans raw
Threonine 0.319mg 0.983mg White beans raw
Isoleucine 0.41mg 1.031mg White beans raw
Leucine 0.736mg 1.865mg White beans raw
Lysine 0.607mg 1.603mg White beans raw
Methionine 0.113mg 0.351mg White beans raw
Phenylalanine 0.511mg 1.263mg White beans raw
Valine 0.5mg 1.222mg White beans raw
Histidine 0.238mg 0.65mg White beans raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney beans White beans raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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%
Kidney beans
47%
White beans raw
Minerals Daily Need Coverage Score
38%
Kidney beans
162%
White beans raw

Comparison summary

Which food is lower in glycemic index?
White beans raw
White beans raw is lower in glycemic index (difference - 22)
Which food is cheaper?
White beans raw
White beans raw is cheaper (difference - $1.2)
Which food is richer in minerals?
White beans raw
White beans raw is relatively richer in minerals
Which food is richer in vitamins?
White beans raw
White beans raw is relatively richer in vitamins
Which food is lower in Sugar?
Kidney beans
Kidney beans is lower in Sugar (difference - 1.79g)
Which food contains less Sodium?
Kidney beans
Kidney beans contains less Sodium (difference - 15mg)
Which food is lower in Saturated Fat?
Kidney beans
Kidney beans is lower in Saturated Fat (difference - 0.146g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175202/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.