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  6. Feta vs. Kidney beans raw

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

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

  • Feta is richer in vitamin B12 and vitamin B2, while kidney beans raw is higher in copper, fiber, iron, folate, manganese, and potassium.
  • Kidney beans raw's daily need coverage for copper is 103% higher.
  • Kidney beans raw is lower in saturated fat.

We used Cheese, feta and Beans, kidney, all types, mature seeds, raw types in this comparison.

Infographic

Feta 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.
Feta
Feta
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 148% 5.5% 24% 11% 79% 144% 120% 3.7% 82%
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 CalciumCalcium +244.8%
Contains more SeleniumSelenium +368.8%
Contains more MagnesiumMagnesium +636.8%
Contains more PotassiumPotassium +2167.7%
Contains more IronIron +1161.5%
Contains more CopperCopper +2893.8%
Contains more PhosphorusPhosphorus +20.8%
Contains less SodiumSodium -97.4%
Contains more ManganeseManganese +3546.4%
~equal in Zinc ~2.79mg

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.
Feta
Feta
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 0% 42% 3.6% 6% 39% 195% 19% 58% 98% 211% 4.5% 24% 8.4%
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 AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +285.4%
Contains more Vitamin B5Vitamin B5 +24%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +22.2%
Contains more Vitamin B1Vitamin B1 +243.5%
Contains more Vitamin B3Vitamin B3 +107.9%
Contains more Vitamin KVitamin K +955.6%
Contains more FolateFolate +1131.3%
~equal in Vitamin B6 ~0.397mg

All nutrients comparison - raw data values

Nutrient Feta Kidney beans raw DV% diff.
Copper 0.032mg 0.958mg 103%
Fiber 0g 24.9g 100%
Iron 0.65mg 8.2mg 94%
Folate 32µg 394µg 91%
Vitamin B12 1.69µg 0µg 70%
Saturated fat 14.946g 0.12g 67%
Vitamin B2 0.844mg 0.219mg 48%
Manganese 0.028mg 1.021mg 43%
Potassium 62mg 1406mg 40%
Sodium 917mg 24mg 39%
Calcium 493mg 143mg 35%
Fats 21.28g 0.83g 31%
Vitamin B1 0.154mg 0.529mg 31%
Cholesterol 89mg 0mg 30%
Magnesium 19mg 140mg 29%
Selenium 15µg 3.2µg 21%
Protein 14.21g 23.58g 19%
Carbs 4.09g 60.01g 19%
Vitamin A 125µg 0µg 14%
Vitamin K 1.8µg 19µg 14%
Monounsaturated fat 4.623g 0.064g 11%
Phosphorus 337mg 407mg 10%
Vitamin B3 0.991mg 2.06mg 7%
Vitamin C 0mg 4.5mg 5%
Vitamin B5 0.967mg 0.78mg 4%
Choline 15.4mg 3%
Calories 264kcal 333kcal 3%
Vitamin B6 0.424mg 0.397mg 2%
Vitamin D 0.4µg 0µg 2%
Vitamin D 16IU 0IU 2%
Zinc 2.88mg 2.79mg 1%
Polyunsaturated fat 0.591g 0.457g 1%
Net carbs 4.09g 35.11g N/A
Sugar 4.09g 2.23g N/A
Vitamin E 0.18mg 0.22mg 0%
Tryptophan 0.2mg 0.279mg 0%
Threonine 0.637mg 0.992mg 0%
Isoleucine 0.803mg 1.041mg 0%
Leucine 1.395mg 1.882mg 0%
Lysine 1.219mg 1.618mg 0%
Methionine 0.368mg 0.355mg 0%
Phenylalanine 0.675mg 1.275mg 0%
Valine 1.065mg 1.233mg 0%
Histidine 0.397mg 0.656mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Feta
Feta
3
14% 21% 4% 55% 5%
Protein: 14.21 g
Fats: 21.28 g
Carbs: 4.09 g
Water: 55.22 g
Other: 5.2 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 +2463.9%
Contains more WaterWater +370%
Contains more OtherOther +35.8%
Contains more ProteinProtein +65.9%
Contains more CarbsCarbs +1367.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Feta
Feta
2
74% 23% 3%
Saturated fat: Sat. Fat 14.946 g
Monounsaturated fat: Mono. Fat 4.623 g
Polyunsaturated fat: Poly. Fat 0.591 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 +7123.4%
Contains more Poly. FatPolyunsaturated fat +29.3%
Contains less Sat. FatSaturated fat -99.2%

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. Feta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173420/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.