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  6. Margarine vs. Kidney beans raw

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

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The main differences between margarine and kidney beans raw

  • Margarine is richer in vitamin A, vitamin K, and vitamin E, yet kidney beans raw is richer in copper, iron, fiber, folate, phosphorus, and vitamin B1.
  • Daily need coverage for copper for kidney beans raw is 106% higher.
  • Kidney beans raw contains less saturated fat.
  • Margarine has a lower glycemic index than kidney beans raw.

Food types used in this article are Margarine, regular, 80% fat, composite, stick, without salt and Beans, kidney, all types, mature seeds, raw.

Infographic

Margarine 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 2.1% 0.9% 1.6% 2.3% 0% 0% 2.1% 0.26% 0% 0%
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 -91.7%
Contains more MagnesiumMagnesium +4566.7%
Contains more CalciumCalcium +4666.7%
Contains more PotassiumPotassium +7711.1%
Contains more IronIron +13566.7%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +8040%
Contains more SeleniumSelenium +∞%

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 0.67% 273% 180% 0% 2.5% 8.5% 0.43% 0% 2.1% 13% 233% 0.75% 6.8%
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 EVitamin E +3990.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +389.5%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +2150%
Contains more Vitamin B1Vitamin B1 +5190%
Contains more Vitamin B2Vitamin B2 +491.9%
Contains more Vitamin B3Vitamin B3 +8856.5%
Contains more Vitamin B6Vitamin B6 +4311.1%
Contains more FolateFolate +39300%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Margarine Kidney beans raw DV% diff.
Polyunsaturated fat 24.302g 0.457g 159%
Fats 80.71g 0.83g 123%
Copper 0mg 0.958mg 106%
Iron 0.06mg 8.2mg 102%
Fiber 0g 24.9g 100%
Folate 1µg 394µg 98%
Monounsaturated fat 38.877g 0.064g 97%
Vitamin A 819µg 0µg 91%
Saturated fat 15.189g 0.12g 68%
Vitamin K 93µg 19µg 62%
Vitamin E 9mg 0.22mg 59%
Phosphorus 5mg 407mg 57%
Protein 0.16g 23.58g 47%
Manganese 1.021mg 44%
Vitamin B1 0.01mg 0.529mg 43%
Potassium 18mg 1406mg 41%
Magnesium 3mg 140mg 33%
Vitamin B6 0.009mg 0.397mg 30%
Zinc 0mg 2.79mg 25%
Carbs 0.7g 60.01g 20%
Calories 717kcal 333kcal 19%
Vitamin B5 0.78mg 16%
Vitamin B2 0.037mg 0.219mg 14%
Calcium 3mg 143mg 14%
Vitamin B3 0.023mg 2.06mg 13%
Selenium 0µg 3.2µg 6%
Vitamin C 0.2mg 4.5mg 5%
Vitamin B12 0.1µg 0µg 4%
Choline 12.4mg 2%
Sodium 2mg 24mg 1%
Net carbs 0.7g 35.11g N/A
Sugar 0g 2.23g N/A
Trans fat 14.89g 0g N/A
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%
Omega-3 - DPA 0.006g N/A
Omega-6 - Linoleic acid 21.522g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
81% 17% 2%
Protein: 0.16 g
Fats: 80.71 g
Carbs: 0.7 g
Water: 16.52 g
Other: 1.91 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 +9624.1%
Contains more WaterWater +40.6%
Contains more ProteinProtein +14637.5%
Contains more CarbsCarbs +8472.9%
Contains more OtherOther +100.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 50% 31%
Saturated fat: Sat. Fat 15.189 g
Monounsaturated fat: Mono. Fat 38.877 g
Polyunsaturated fat: Poly. Fat 24.302 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 +60645.3%
Contains more Poly. FatPolyunsaturated fat +5217.7%
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. Margarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173585/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.