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

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How are grapefruit and kidney beans raw different?

  • Grapefruit is higher in vitamin C; however, kidney beans raw is richer in copper, iron, folate, fiber, phosphorus, manganese, vitamin B1, potassium, and magnesium.
  • Daily need coverage for copper for kidney beans raw is 103% higher.
  • Grapefruit contains 7 times more vitamin C than kidney beans raw. While grapefruit contains 31.2mg of vitamin C, kidney beans raw contains only 4.5mg.

Grapefruit, raw, pink and red, all areas and Beans, kidney, all types, mature seeds, raw are the varieties used in this article.

Infographic

Grapefruit 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 6.4% 6.6% 12% 3% 11% 1.9% 7.7% 0% 2.9% 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 -100%
Contains more MagnesiumMagnesium +1455.6%
Contains more CalciumCalcium +550%
Contains more PotassiumPotassium +941.5%
Contains more IronIron +10150%
Contains more CopperCopper +2893.8%
Contains more ZincZinc +3885.7%
Contains more PhosphorusPhosphorus +2161.1%
Contains more ManganeseManganese +4540.9%
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 104% 19% 2.6% 0% 11% 7.2% 3.8% 16% 12% 0% 0% 9.8% 4.2%
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 +593.3%
Contains more Vitamin AVitamin A +∞%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +69.2%
Contains more Vitamin B1Vitamin B1 +1130.2%
Contains more Vitamin B2Vitamin B2 +606.5%
Contains more Vitamin B3Vitamin B3 +909.8%
Contains more Vitamin B5Vitamin B5 +197.7%
Contains more Vitamin B6Vitamin B6 +649.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +2930.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 88%
Protein: 0.77 g
Fats: 0.14 g
Carbs: 10.66 g
Water: 88.06 g
Other: 0.37 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 +649.4%
Contains more ProteinProtein +2962.3%
Contains more FatsFats +492.9%
Contains more CarbsCarbs +462.9%
Contains more OtherOther +935.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 26% 47%
Saturated fat: Sat. Fat 0.021 g
Monounsaturated fat: Mono. Fat 0.02 g
Polyunsaturated fat: Poly. Fat 0.036 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 less Sat. FatSaturated fat -82.5%
Contains more Mono. FatMonounsaturated fat +220%
Contains more Poly. FatPolyunsaturated fat +1169.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Grapefruit Kidney beans raw DV% diff.
Copper 0.032mg 0.958mg 103%
Iron 0.08mg 8.2mg 102%
Folate 13µg 394µg 95%
Fiber 1.6g 24.9g 93%
Phosphorus 18mg 407mg 56%
Protein 0.77g 23.58g 46%
Manganese 0.022mg 1.021mg 43%
Vitamin B1 0.043mg 0.529mg 41%
Potassium 135mg 1406mg 37%
Magnesium 9mg 140mg 31%
Vitamin C 31.2mg 4.5mg 30%
Vitamin B6 0.053mg 0.397mg 26%
Zinc 0.07mg 2.79mg 25%
Vitamin K 0µg 19µg 16%
Carbs 10.66g 60.01g 16%
Calories 42kcal 333kcal 15%
Vitamin B2 0.031mg 0.219mg 14%
Calcium 22mg 143mg 12%
Vitamin B3 0.204mg 2.06mg 12%
Vitamin B5 0.262mg 0.78mg 10%
Vitamin A 58µg 0µg 6%
Selenium 0.1µg 3.2µg 6%
Polyunsaturated fat 0.036g 0.457g 3%
Fructose 1.77g 2%
Sodium 0mg 24mg 1%
Fats 0.14g 0.83g 1%
Choline 7.7mg 1%
Vitamin E 0.13mg 0.22mg 1%
Net carbs 9.06g 35.11g N/A
Sugar 6.89g 2.23g N/A
Saturated fat 0.021g 0.12g 0%
Monounsaturated fat 0.02g 0.064g 0%
Tryptophan 0.008mg 0.279mg 0%
Threonine 0.013mg 0.992mg 0%
Isoleucine 0.008mg 1.041mg 0%
Leucine 0.015mg 1.882mg 0%
Lysine 0.019mg 1.618mg 0%
Methionine 0.007mg 0.355mg 0%
Phenylalanine 0.013mg 1.275mg 0%
Valine 0.015mg 1.233mg 0%
Histidine 0.008mg 0.656mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Grapefruit 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
15%
Grapefruit
56%
Kidney beans raw
Minerals Daily Need Coverage Score
5%
Grapefruit
130%
Kidney beans raw

Comparison summary

Which food is lower in Sugar?
Kidney beans raw
Kidney beans raw is lower in Sugar (difference - 4.66g)
Which food is lower in glycemic index?
Kidney beans raw
Kidney beans raw is lower in glycemic index (difference - 3)
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 contains less Sodium?
Grapefruit
Grapefruit contains less Sodium (difference - 24mg)
Which food is lower in Saturated fat?
Grapefruit
Grapefruit is lower in Saturated fat (difference - 0.099g)
Which food is cheaper?
Grapefruit
Grapefruit is cheaper (difference - $0.9)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Grapefruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174673/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.