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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.
Kidney beans
Kidney beans
1
:
9
White beans raw
White beans raw
Contains less Sodium -93.8%
Contains more Calcium +585.7%
Contains more Iron +370.3%
Contains more Magnesium +352.4%
Contains more Phosphorus +118.1%
Contains more Potassium +343.2%
Contains more Zinc +267%
Contains more Copper +355.6%
Contains more Manganese +317.7%
Contains more Selenium +1063.6%
Kidney beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 84% 30% 60% 36% 1% 28% 72% 57% 6%
White beans raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 72% 392% 136% 129% 159% 3% 101% 328% 235% 70%
Contains less Sodium -93.8%
Contains more Calcium +585.7%
Contains more Iron +370.3%
Contains more Magnesium +352.4%
Contains more Phosphorus +118.1%
Contains more Potassium +343.2%
Contains more Zinc +267%
Contains more Copper +355.6%
Contains more Manganese +317.7%
Contains more Selenium +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.
Kidney beans
Kidney beans
3
:
6
White beans raw
White beans raw
Contains more Vitamin C +∞%
Contains more Vitamin B3 +20.7%
Contains more Vitamin K +50%
Contains more Vitamin E +600%
Contains more Vitamin B1 +173.1%
Contains more Vitamin B2 +151.7%
Contains more Vitamin B5 +232.7%
Contains more Vitamin B6 +165%
Contains more Folate +198.5%
Kidney beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 4% 40% 14% 11% 14% 28% 98% 0% 22%
White beans raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 0% 110% 34% 9% 44% 74% 291% 0% 14%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +20.7%
Contains more Vitamin K +50%
Contains more Vitamin E +600%
Contains more Vitamin B1 +173.1%
Contains more Vitamin B2 +151.7%
Contains more Vitamin B5 +232.7%
Contains more Vitamin B6 +165%
Contains more Folate +198.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kidney beans
Kidney beans
1
:
4
White beans raw
White beans raw
Contains more Water +491.3%
Contains more Protein +169.4%
Contains more Fats +70%
Contains more Carbs +164.3%
Contains more Other +285.3%
Kidney beans
9% 23% 67%
Protein: 8.67 g
Fats: 0.5 g
Carbs: 22.8 g
Water: 66.94 g
Other: 1.09 g
White beans raw
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 Water +491.3%
Contains more Protein +169.4%
Contains more Fats +70%
Contains more Carbs +164.3%
Contains more Other +285.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kidney beans
Kidney beans
1
:
2
White beans raw
White beans raw
Contains less Saturated Fat -66.7%
Contains more Monounsaturated Fat +89.7%
Contains more Polyunsaturated fat +30.9%
Kidney beans
19% 10% 71%
Saturated Fat: 0.073 g
Monounsaturated Fat: 0.039 g
Polyunsaturated fat: 0.278 g
White beans raw
33% 11% 55%
Saturated Fat: 0.219 g
Monounsaturated Fat: 0.074 g
Polyunsaturated fat: 0.364 g
Contains less Saturated Fat -66.7%
Contains more Monounsaturated Fat +89.7%
Contains more Polyunsaturated 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
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Kidney beans White beans raw Opinion
Net carbs 16.4g 45.07g White beans raw
Protein 8.67g 23.36g White beans raw
Fats 0.5g 0.85g White beans raw
Carbs 22.8g 60.27g White beans raw
Calories 127kcal 333kcal White beans raw
Sugar 0.32g 2.11g Kidney beans
Fiber 6.4g 15.2g White beans raw
Calcium 35mg 240mg White beans raw
Iron 2.22mg 10.44mg White beans raw
Magnesium 42mg 190mg White beans raw
Phosphorus 138mg 301mg White beans raw
Potassium 405mg 1795mg White beans raw
Sodium 1mg 16mg Kidney beans
Zinc 1mg 3.67mg White beans raw
Copper 0.216mg 0.984mg White beans raw
Manganese 0.43mg 1.796mg White beans raw
Selenium 1.1µg 12.8µg White beans raw
Vitamin E 0.03mg 0.21mg White beans raw
Vitamin C 1.2mg 0mg Kidney beans
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
Folate 130µg 388µg White beans raw
Vitamin K 8.4µg 5.6µg Kidney beans
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
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney beans White beans raw
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
48%
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 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)
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.

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.