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  6. Chestnut vs. Kidney beans raw

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

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How are chestnut and kidney beans raw different?

  • Chestnut is richer in vitamin C, while kidney beans raw is higher in folate, iron, copper, phosphorus, vitamin B1, zinc, magnesium, potassium, and vitamin B6.
  • Kidney beans raw covers your daily need for folate, 89% more than chestnut.
  • Chestnut contains 6 times more vitamin C than kidney beans raw. Chestnut contains 26.7mg of vitamin C, while kidney beans raw contains 4.5mg.
  • Chestnut has a higher glycemic index (54) than kidney beans raw (22).

Nuts, chestnuts, european, boiled, and steamed and Beans, kidney, all types, mature seeds, raw types were used in this article.

Infographic

Chestnut vs Kidney 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 39% 14% 63% 65% 157% 6.8% 42% 3.5% 111% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
Contains more MagnesiumMagnesium +159.3%
Contains more CalciumCalcium +210.9%
Contains more PotassiumPotassium +96.6%
Contains more IronIron +374%
Contains more CopperCopper +103%
Contains more ZincZinc +1016%
Contains more PhosphorusPhosphorus +311.1%
Contains less SodiumSodium -11.1%
Contains more ManganeseManganese +19.6%

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 89% 0.33% 0% 0% 37% 24% 14% 19% 54% 0% 0% 29% 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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 0%
Contains more Vitamin CVitamin C +493.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +257.4%
Contains more Vitamin B2Vitamin B2 +110.6%
Contains more Vitamin B3Vitamin B3 +181.8%
Contains more Vitamin B5Vitamin B5 +146.8%
Contains more Vitamin B6Vitamin B6 +70.4%
Contains more FolateFolate +936.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Chestnut Kidney beans raw DV% diff.
Fiber 24.9g 100%
Folate 38µg 394µg 89%
Iron 1.73mg 8.2mg 81%
Copper 0.472mg 0.958mg 54%
Phosphorus 99mg 407mg 44%
Protein 2g 23.58g 43%
Vitamin B1 0.148mg 0.529mg 32%
Vitamin C 26.7mg 4.5mg 25%
Zinc 0.25mg 2.79mg 23%
Magnesium 54mg 140mg 20%
Potassium 715mg 1406mg 20%
Vitamin K 19µg 16%
Vitamin B6 0.233mg 0.397mg 13%
Carbs 27.76g 60.01g 11%
Calcium 46mg 143mg 10%
Calories 131kcal 333kcal 10%
Vitamin B5 0.316mg 0.78mg 9%
Vitamin B2 0.104mg 0.219mg 9%
Vitamin B3 0.731mg 2.06mg 8%
Manganese 0.854mg 1.021mg 7%
Selenium 3.2µg 6%
Vitamin E 0.22mg 1%
Fats 1.38g 0.83g 1%
Saturated fat 0.26g 0.12g 1%
Monounsaturated fat 0.476g 0.064g 1%
Polyunsaturated fat 0.545g 0.457g 1%
Net carbs 27.76g 35.11g N/A
Sugar 2.23g N/A
Sodium 27mg 24mg 0%
Vitamin A 1µg 0µg 0%
Tryptophan 0.022mg 0.279mg 0%
Threonine 0.071mg 0.992mg 0%
Isoleucine 0.079mg 1.041mg 0%
Leucine 0.118mg 1.882mg 0%
Lysine 0.118mg 1.618mg 0%
Methionine 0.047mg 0.355mg 0%
Phenylalanine 0.084mg 1.275mg 0%
Valine 0.112mg 1.233mg 0%
Histidine 0.055mg 0.656mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 28% 68%
Protein: 2 g
Fats: 1.38 g
Carbs: 27.76 g
Water: 68.15 g
Other: 0.71 g
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Contains more FatsFats +66.3%
Contains more WaterWater +480%
Contains more ProteinProtein +1079%
Contains more CarbsCarbs +116.2%
Contains more OtherOther +439.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 37% 43%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.476 g
Polyunsaturated fat: Poly. Fat 0.545 g
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 g
Contains more Mono. FatMonounsaturated fat +643.8%
Contains more Poly. FatPolyunsaturated fat +19.3%
Contains less Sat. FatSaturated fat -53.8%

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. Chestnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170168/nutrients
  2. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.