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

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Significant differences between marmalade and kidney beans raw

  • The amount of iron, fiber, copper, folate, phosphorus, vitamin B1, manganese, potassium, magnesium, and vitamin B6 in kidney beans raw is higher than in marmalade.
  • Kidney beans raw covers your daily iron needs 101% more than marmalade.
  • Marmalade has a higher glycemic index. The glycemic index of marmalade is 43, while the glycemic index of kidney beans raw is 22.

Specific food types used in this comparison are Marmalade, orange and Beans, kidney, all types, mature seeds, raw.

Infographic

Marmalade 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 1.4% 11% 3.3% 5.6% 30% 1.1% 1.7% 7.3% 2.6% 3.3%
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 MagnesiumMagnesium +6900%
Contains more CalciumCalcium +276.3%
Contains more PotassiumPotassium +3700%
Contains more IronIron +5366.7%
Contains more CopperCopper +964.4%
Contains more ZincZinc +6875%
Contains more PhosphorusPhosphorus +10075%
Contains less SodiumSodium -57.1%
Contains more ManganeseManganese +5005%
Contains more SeleniumSelenium +433.3%

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 16% 1% 1.2% 0% 1.3% 5.8% 0.98% 0.9% 4.4% 0% 0% 6.8% 1.6%
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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 0%
Contains more Vitamin AVitamin A +∞%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +266.7%
Contains more Vitamin B1Vitamin B1 +10480%
Contains more Vitamin B2Vitamin B2 +776%
Contains more Vitamin B3Vitamin B3 +3861.5%
Contains more Vitamin B5Vitamin B5 +5100%
Contains more Vitamin B6Vitamin B6 +1989.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +4277.8%
~equal in Vitamin C ~4.5mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
66% 33%
Protein: 0.3 g
Fats: 0 g
Carbs: 66.3 g
Water: 33.2 g
Other: 0.2 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 WaterWater +182.6%
Contains more ProteinProtein +7760%
Contains more FatsFats +∞%
Contains more OtherOther +1815%
~equal in Carbs ~60.01g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Marmalade Kidney beans raw DV% diff.
Iron 0.15mg 8.2mg 101%
Fiber 0.7g 24.9g 97%
Folate 9µg 394µg 96%
Copper 0.09mg 0.958mg 96%
Phosphorus 4mg 407mg 58%
Protein 0.3g 23.58g 47%
Manganese 0.02mg 1.021mg 44%
Vitamin B1 0.005mg 0.529mg 44%
Potassium 37mg 1406mg 40%
Magnesium 2mg 140mg 33%
Vitamin B6 0.019mg 0.397mg 29%
Zinc 0.04mg 2.79mg 25%
Vitamin K 0µg 19µg 16%
Vitamin B5 0.015mg 0.78mg 15%
Vitamin B2 0.025mg 0.219mg 15%
Vitamin B3 0.052mg 2.06mg 13%
Calcium 38mg 143mg 11%
Selenium 0.6µg 3.2µg 5%
Calories 246kcal 333kcal 4%
Polyunsaturated fat 0g 0.457g 3%
Carbs 66.3g 60.01g 2%
Vitamin E 0.06mg 0.22mg 1%
Sodium 56mg 24mg 1%
Fats 0g 0.83g 1%
Choline 3mg 1%
Saturated fat 0g 0.12g 1%
Vitamin C 4.8mg 4.5mg 0%
Net carbs 65.6g 35.11g N/A
Sugar 60g 2.23g N/A
Vitamin A 3µg 0µg 0%
Monounsaturated fat 0g 0.064g 0%
Tryptophan 0.003mg 0.279mg 0%
Threonine 0.005mg 0.992mg 0%
Isoleucine 0.008mg 1.041mg 0%
Leucine 0.007mg 1.882mg 0%
Lysine 0.015mg 1.618mg 0%
Methionine 0.006mg 0.355mg 0%
Phenylalanine 0.01mg 1.275mg 0%
Valine 0.013mg 1.233mg 0%
Histidine 0.006mg 0.656mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Marmalade 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
3%
Marmalade
56%
Kidney beans raw
Minerals Daily Need Coverage Score
7%
Marmalade
130%
Kidney beans raw

Comparison summary

Which food is lower in Saturated fat?
Marmalade
Marmalade is lower in Saturated fat (difference - 0.12g)
Which food is lower in Sugar?
Kidney beans raw
Kidney beans raw is lower in Sugar (difference - 57.77g)
Which food contains less Sodium?
Kidney beans raw
Kidney beans raw contains less Sodium (difference - 32mg)
Which food is lower in glycemic index?
Kidney beans raw
Kidney beans raw is lower in glycemic index (difference - 21)
Which food is cheaper?
Kidney beans raw
Kidney beans raw is cheaper (difference - $1)
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 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. Marmalade - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168819/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.