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  6. Macaroon vs. Kidney beans raw

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

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What are the main differences between macaroon and kidney beans raw?

  • Kidney beans raw has more folate, iron, fiber, copper, phosphorus, vitamin B1, potassium, magnesium, and vitamin B6 than macaroon.
  • Macaroon's daily need coverage for saturated fat is 100% higher.
  • Kidney beans raw is lower in saturated fat.

We used Cookies, coconut macaroon and Beans, kidney, all types, mature seeds, raw types in this comparison.

Infographic

Macaroon 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 21% 1.5% 11% 31% 90% 20% 29% 31% 0% 37%
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 SeleniumSelenium +112.5%
Contains more MagnesiumMagnesium +382.8%
Contains more CalciumCalcium +2760%
Contains more PotassiumPotassium +1043.1%
Contains more IronIron +900%
Contains more CopperCopper +256.1%
Contains more ZincZinc +282.2%
Contains more PhosphorusPhosphorus +498.5%
Contains less SodiumSodium -90%

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 0% 0% 3.8% 0% 5% 14% 4.1% 0% 22% 0% 2.8% 2.3% 5%
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 CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +15.8%
Contains more Vitamin B1Vitamin B1 +2545%
Contains more Vitamin B2Vitamin B2 +265%
Contains more Vitamin B3Vitamin B3 +836.4%
Contains more Vitamin B6Vitamin B6 +313.5%
Contains more Vitamin KVitamin K +1627.3%
Contains more FolateFolate +13033.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Macaroon Kidney beans raw DV% diff.
Folate 3µg 394µg 98%
Iron 0.82mg 8.2mg 92%
Saturated fat 20.099g 0.12g 91%
Fiber 5.1g 24.9g 79%
Copper 0.269mg 0.958mg 77%
Phosphorus 68mg 407mg 48%
Manganese 1.021mg 44%
Vitamin B1 0.02mg 0.529mg 42%
Protein 3.02g 23.58g 41%
Potassium 123mg 1406mg 38%
Fats 22.55g 0.83g 33%
Magnesium 29mg 140mg 26%
Vitamin B6 0.096mg 0.397mg 23%
Zinc 0.73mg 2.79mg 19%
Vitamin B5 0.78mg 16%
Vitamin K 1.1µg 19µg 15%
Calcium 5mg 143mg 14%
Vitamin B3 0.22mg 2.06mg 12%
Vitamin B2 0.06mg 0.219mg 12%
Sodium 241mg 24mg 9%
Selenium 6.8µg 3.2µg 7%
Calories 460kcal 333kcal 6%
Vitamin C 0mg 4.5mg 5%
Monounsaturated fat 1.61g 0.064g 4%
Choline 9.1mg 2%
Polyunsaturated fat 0.81g 0.457g 2%
Carbs 61.22g 60.01g 0%
Net carbs 56.12g 35.11g N/A
Sugar 45.16g 2.23g N/A
Vitamin E 0.19mg 0.22mg 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 23% 61% 12% 2%
Protein: 3.02 g
Fats: 22.55 g
Carbs: 61.22 g
Water: 11.5 g
Other: 1.71 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 +2616.9%
Contains more ProteinProtein +680.8%
Contains more OtherOther +124%
~equal in Carbs ~60.01g
~equal in Water ~11.75g

Fat Type Comparison

Fat type breakdown side-by-side comparison
89% 7% 4%
Saturated fat: Sat. Fat 20.099 g
Monounsaturated fat: Mono. Fat 1.61 g
Polyunsaturated fat: Poly. Fat 0.81 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 +2415.6%
Contains more Poly. FatPolyunsaturated fat +77.2%
Contains less Sat. FatSaturated fat -99.4%

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. Macaroon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171847/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.