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

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Significant differences between clementine and kidney beans raw

  • Clementine has more vitamin C; however, kidney beans raw is richer in copper, iron, fiber, folate, phosphorus, manganese, vitamin B1, potassium, and magnesium.
  • Kidney beans raw covers your daily copper needs 102% more than clementine.
  • Kidney beans raw has 11 times less vitamin C than clementine. Clementine has 48.8mg of vitamin C, while kidney beans raw has 4.5mg.
  • Clementine has a higher glycemic index. The glycemic index of clementine is 47, while the glycemic index of kidney beans raw is 22.

Specific food types used in this comparison are Clementines, raw and Beans, kidney, all types, mature seeds, raw.

Infographic

Clementine 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 7.1% 9% 16% 5.3% 14% 1.6% 9% 0.13% 3% 0.55%
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 less SodiumSodium -95.8%
Contains more MagnesiumMagnesium +1300%
Contains more CalciumCalcium +376.7%
Contains more PotassiumPotassium +694.4%
Contains more IronIron +5757.1%
Contains more CopperCopper +2127.9%
Contains more ZincZinc +4550%
Contains more PhosphorusPhosphorus +1838.1%
Contains more ManganeseManganese +4339.1%
Contains more SeleniumSelenium +3100%

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 163% 0% 4% 0% 22% 6.9% 12% 9.1% 17% 0% 0% 18% 7.6%
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 +984.4%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +515.1%
Contains more Vitamin B2Vitamin B2 +630%
Contains more Vitamin B3Vitamin B3 +223.9%
Contains more Vitamin B5Vitamin B5 +416.6%
Contains more Vitamin B6Vitamin B6 +429.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1541.7%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0.22mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 87%
Protein: 0.85 g
Fats: 0.15 g
Carbs: 12.02 g
Water: 86.58 g
Other: 0.4 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 WaterWater +636.9%
Contains more ProteinProtein +2674.1%
Contains more FatsFats +453.3%
Contains more CarbsCarbs +399.3%
Contains more OtherOther +857.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Clementine Kidney beans raw DV% diff.
Copper 0.043mg 0.958mg 102%
Iron 0.14mg 8.2mg 101%
Folate 24µg 394µg 93%
Fiber 1.7g 24.9g 93%
Phosphorus 21mg 407mg 55%
Vitamin C 48.8mg 4.5mg 49%
Protein 0.85g 23.58g 45%
Manganese 0.023mg 1.021mg 43%
Vitamin B1 0.086mg 0.529mg 37%
Potassium 177mg 1406mg 36%
Magnesium 10mg 140mg 31%
Vitamin B6 0.075mg 0.397mg 25%
Zinc 0.06mg 2.79mg 25%
Vitamin K 0µg 19µg 16%
Carbs 12.02g 60.01g 16%
Vitamin B2 0.03mg 0.219mg 15%
Calories 47kcal 333kcal 14%
Vitamin B5 0.151mg 0.78mg 13%
Calcium 30mg 143mg 11%
Vitamin B3 0.636mg 2.06mg 9%
Selenium 0.1µg 3.2µg 6%
Polyunsaturated fat 0.457g 3%
Choline 14mg 3%
Fructose 1.64g 2%
Sodium 1mg 24mg 1%
Fats 0.15g 0.83g 1%
Saturated fat 0.12g 1%
Net carbs 10.32g 35.11g N/A
Sugar 9.18g 2.23g N/A
Vitamin E 0.2mg 0.22mg 0%
Monounsaturated fat 0.064g 0%
Tryptophan 0.279mg 0%
Threonine 0.992mg 0%
Isoleucine 1.041mg 0%
Leucine 1.882mg 0%
Lysine 1.618mg 0%
Methionine 0.355mg 0%
Phenylalanine 1.275mg 0%
Valine 1.233mg 0%
Histidine 0.656mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Clementine Kidney 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
20%
Clementine
56%
Kidney beans raw
Minerals Daily Need Coverage Score
7%
Clementine
130%
Kidney beans raw

Comparison summary

Which food is lower in Sugar?
Kidney beans raw
Kidney beans raw is lower in Sugar (difference - 6.95g)
Which food is lower in glycemic index?
Kidney beans raw
Kidney beans raw is lower in glycemic index (difference - 25)
Which food is richer in minerals?
Kidney beans raw
Kidney beans raw is relatively richer in minerals
Which food is richer in vitamins?
Kidney beans raw
Kidney beans raw is relatively richer in vitamins
Which food is lower in Cholesterol?
Clementine
Clementine is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
Clementine
Clementine contains less Sodium (difference - 23mg)
Which food is lower in Saturated fat?
Clementine
Clementine is lower in Saturated fat (difference - 0.12g)
Which food is cheaper?
Clementine
Clementine is cheaper (difference - $1.2)

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. Clementine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168195/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.