Crouton vs. Kidney beans raw — In-Depth Nutrition Comparison
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How are crouton and kidney beans raw different?
- Crouton is higher in selenium; however, kidney beans raw is richer in copper, fiber, folate, iron, phosphorus, potassium, vitamin B6, and magnesium.
- Daily need coverage for copper for kidney beans raw is 88% higher.
- Crouton contains 29 times more sodium than kidney beans raw. While crouton contains 698mg of sodium, kidney beans raw contains only 24mg.
- Kidney beans raw has a lower glycemic index (22) than crouton (72).
Croutons, plain and Beans, kidney, all types, mature seeds, raw are the varieties used in this article.
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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.
| Contains more SeleniumSelenium | +1071.9% |
| Contains more MagnesiumMagnesium | +351.6% |
| Contains more CalciumCalcium | +88.2% |
| Contains more PotassiumPotassium | +1033.9% |
| Contains more IronIron | +101% |
| Contains more CopperCopper | +487.7% |
| Contains more ZincZinc | +213.5% |
| Contains more PhosphorusPhosphorus | +253.9% |
| Contains less SodiumSodium | -96.6% |
| Contains more ManganeseManganese | +104.2% |
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.
| Contains more Vitamin B1Vitamin B1 | +17.8% |
| Contains more Vitamin B2Vitamin B2 | +24.2% |
| Contains more Vitamin B3Vitamin B3 | +164% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B5Vitamin B5 | +81.8% |
| Contains more Vitamin B6Vitamin B6 | +1426.9% |
| Contains more FolateFolate | +198.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.163mg | 0.958mg | 88% |
| Fiber | 5.1g | 24.9g | 79% |
| Folate | 132µg | 394µg | 66% |
| Selenium | 37.5µg | 3.2µg | 62% |
| Iron | 4.08mg | 8.2mg | 52% |
| Phosphorus | 115mg | 407mg | 42% |
| Potassium | 124mg | 1406mg | 38% |
| Vitamin B6 | 0.026mg | 0.397mg | 29% |
| Sodium | 698mg | 24mg | 29% |
| Magnesium | 31mg | 140mg | 26% |
| Protein | 11.9g | 23.58g | 23% |
| Manganese | 0.5mg | 1.021mg | 23% |
| Vitamin B3 | 5.439mg | 2.06mg | 21% |
| Zinc | 0.89mg | 2.79mg | 17% |
| Vitamin K | 19µg | 16% | |
| Fats | 6.6g | 0.83g | 9% |
| Vitamin B1 | 0.623mg | 0.529mg | 8% |
| Calcium | 76mg | 143mg | 7% |
| Monounsaturated fat | 3.059g | 0.064g | 7% |
| Vitamin B5 | 0.429mg | 0.78mg | 7% |
| Saturated fat | 1.51g | 0.12g | 6% |
| Polyunsaturated fat | 1.273g | 0.457g | 5% |
| Vitamin C | 0mg | 4.5mg | 5% |
| Calories | 407kcal | 333kcal | 4% |
| Vitamin B2 | 0.272mg | 0.219mg | 4% |
| Carbs | 73.5g | 60.01g | 4% |
| Vitamin E | 0.22mg | 1% | |
| Net carbs | 68.4g | 35.11g | N/A |
| Sugar | 2.23g | N/A | |
| Tryptophan | 0.14mg | 0.279mg | 0% |
| Threonine | 0.337mg | 0.992mg | 0% |
| Isoleucine | 0.456mg | 1.041mg | 0% |
| Leucine | 0.832mg | 1.882mg | 0% |
| Lysine | 0.278mg | 1.618mg | 0% |
| Methionine | 0.211mg | 0.355mg | 0% |
| Phenylalanine | 0.586mg | 1.275mg | 0% |
| Valine | 0.514mg | 1.233mg | 0% |
| Histidine | 0.255mg | 0.656mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
11.9 g
Fats:
6.6 g
Carbs:
73.5 g
Water:
5.5 g
Other:
2.5 g
Protein:
23.58 g
Fats:
0.83 g
Carbs:
60.01 g
Water:
11.75 g
Other:
3.83 g
| Contains more FatsFats | +695.2% |
| Contains more CarbsCarbs | +22.5% |
| Contains more ProteinProtein | +98.2% |
| Contains more WaterWater | +113.6% |
| Contains more OtherOther | +53.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.51 g
Monounsaturated fat:
Mono. Fat
3.059 g
Polyunsaturated fat:
Poly. Fat
1.273 g
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 | +4679.7% |
| Contains more Poly. FatPolyunsaturated fat | +178.6% |
| Contains less Sat. FatSaturated fat | -92.1% |