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Beans, kidney, royal red, mature seeds, cooked, boiled, without salt vs. Broad bean raw — In-Depth Nutrition Comparison

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How are beans, kidney, royal red, mature seeds, cooked, boiled, without salt and broad bean raw different?

  • Beans, kidney, royal red, mature seeds, cooked, boiled, without salt is higher in iron and fiber; however, broad bean raw is richer in folate, manganese, vitamin B2, copper, vitamin B3, and vitamin A.
  • Daily need coverage for folate for broad bean raw is 19% higher.
  • Beans, kidney, royal red, mature seeds, cooked, boiled, without salt contains 2 times more iron than broad bean raw. While beans, kidney, royal red, mature seeds, cooked, boiled, without salt contains 2.77mg of iron, broad bean raw contains only 1.55mg.

Beans, kidney, royal red, mature seeds, cooked, boiled, without salt and Beans, fava, in pod, raw are the varieties used in this article.

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Beans, kidney, royal red, mature seeds, cooked, boiled, without salt vs Broad bean raw 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% 13% 33% 104% 87% 25% 61% 0.65% 33% 6.5%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 11% 29% 58% 134% 27% 55% 3.3% 86% 4.4%
Contains more MagnesiumMagnesium +27.3%
Contains more CalciumCalcium +18.9%
Contains more PotassiumPotassium +13.9%
Contains more IronIron +78.7%
Contains less SodiumSodium -80%
Contains more SeleniumSelenium +50%
Contains more CopperCopper +53.4%
Contains more ZincZinc +11.1%
Contains more ManganeseManganese +159.2%
~equal in Phosphorus ~129mg

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% 0% 24% 15% 10% 13% 24% 0% 0% 56% 0%
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 12% 5.7% 23% 0% 33% 67% 42% 14% 24% 0% 102% 111% 0%
Contains more Vitamin CVitamin C +208.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +40%
Contains more Vitamin B2Vitamin B2 +332.8%
Contains more Vitamin B3Vitamin B3 +307.4%
Contains more FolateFolate +100%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.225mg
~equal in Vitamin B6 ~0.104mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 22% 67%
Protein: 9.49 g
Fats: 0.17 g
Carbs: 21.85 g
Water: 66.99 g
Other: 1.5 g
8% 18% 73%
Protein: 7.92 g
Fats: 0.73 g
Carbs: 17.63 g
Water: 72.6 g
Other: 1.12 g
Contains more ProteinProtein +19.8%
Contains more CarbsCarbs +23.9%
Contains more OtherOther +33.9%
Contains more FatsFats +329.4%
~equal in Water ~72.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 10% 72%
Saturated fat: Sat. Fat 0.024 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.093 g
21% 18% 61%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.104 g
Polyunsaturated fat: Poly. Fat 0.342 g
Contains less Sat. FatSaturated fat -79.7%
Contains more Mono. FatMonounsaturated fat +700%
Contains more Poly. FatPolyunsaturated fat +267.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Beans, kidney, royal red, mature seeds, cooked, boiled, without salt Broad bean raw
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Beans, kidney, royal red, mature seeds, cooked, boiled, without salt Broad bean raw DV% diff.
Vitamin K 40.9µg 34%
Folate 74µg 148µg 19%
Manganese 0.255mg 0.661mg 18%
Vitamin B2 0.067mg 0.29mg 17%
Copper 0.262mg 0.402mg 16%
Iron 2.77mg 1.55mg 15%
Vitamin B3 0.552mg 2.249mg 11%
Vitamin E 1.16mg 8%
Fiber 9.3g 7.5g 7%
Protein 9.49g 7.92g 3%
Vitamin C 1.2mg 3.7mg 3%
Vitamin B1 0.095mg 0.133mg 3%
Phosphorus 142mg 129mg 2%
Calories 123kcal 88kcal 2%
Magnesium 42mg 33mg 2%
Polyunsaturated fat 0.093g 0.342g 2%
Vitamin A 0µg 17µg 2%
Selenium 1.2µg 0.8µg 1%
Sodium 5mg 25mg 1%
Fats 0.17g 0.73g 1%
Potassium 378mg 332mg 1%
Calcium 44mg 37mg 1%
Carbs 21.85g 17.63g 1%
Zinc 0.9mg 1mg 1%
Net carbs 12.55g 10.13g N/A
Sugar 9.21g N/A
Vitamin B5 0.219mg 0.225mg 0%
Vitamin B6 0.104mg 0.104mg 0%
Saturated fat 0.024g 0.118g 0%
Monounsaturated fat 0.013g 0.104g 0%
Tryptophan 0.112mg 0%
Threonine 0.399mg 0%
Isoleucine 0.419mg 0%
Leucine 0.757mg 0%
Lysine 0.651mg 0%
Methionine 0.143mg 0%
Phenylalanine 0.513mg 0%
Valine 0.496mg 0%
Histidine 0.264mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beans, kidney, royal red, mature seeds, cooked, boiled, without salt Broad bean 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
11%
Beans, kidney, royal red, mature seeds, cooked, boiled, without salt
33%
Broad bean raw
Minerals Daily Need Coverage Score
39%
Beans, kidney, royal red, mature seeds, cooked, boiled, without salt
43%
Broad bean raw

Comparison summary

Which food is richer in vitamins?
Broad bean raw
Broad bean raw is relatively richer in vitamins
Which food is lower in Sugar?
Beans, kidney, royal red, mature seeds, cooked, boiled, without salt
Beans, kidney, royal red, mature seeds, cooked, boiled, without salt is lower in Sugar (difference - 9.21g)
Which food contains less Sodium?
Beans, kidney, royal red, mature seeds, cooked, boiled, without salt
Beans, kidney, royal red, mature seeds, cooked, boiled, without salt contains less Sodium (difference - 20mg)
Which food is lower in Saturated fat?
Beans, kidney, royal red, mature seeds, cooked, boiled, without salt
Beans, kidney, royal red, mature seeds, cooked, boiled, without salt is lower in Saturated fat (difference - 0.094g)
Which food is lower in glycemic index?
Beans, kidney, royal red, mature seeds, cooked, boiled, without salt
Beans, kidney, royal red, mature seeds, cooked, boiled, without salt is lower in glycemic index (difference - 79)
Which food is cheaper?
Beans, kidney, royal red, mature seeds, cooked, boiled, without salt
Beans, kidney, royal red, mature seeds, cooked, boiled, without salt is cheaper (difference - $0.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Beans, kidney, royal red, mature seeds, cooked, boiled, without salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175197/nutrients
  2. Broad bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168574/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.