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  6. Mussels vs. Kidney beans raw

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

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Important differences between mussels and kidney beans raw

  • Mussels has more vitamin B12, manganese, and selenium; however, kidney beans raw has more fiber, copper, folate, potassium, magnesium, vitamin B6, and vitamin B1.
  • Mussels's daily need coverage for vitamin B12 is 1000% more.
  • Mussels has 28 times more selenium than kidney beans raw. Mussels has 89.6µg of selenium, while kidney beans raw has 3.2µg.
  • Mussels has a higher glycemic index than kidney beans raw.

The food varieties used in the comparison are Mollusks, mussel, blue, cooked, moist heat and Beans, kidney, all types, mature seeds, raw.

Infographic

Mussels 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 26% 9.9% 24% 252% 50% 73% 122% 48% 887% 489%
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 ManganeseManganese +566%
Contains more SeleniumSelenium +2700%
Contains more MagnesiumMagnesium +278.4%
Contains more CalciumCalcium +333.3%
Contains more PotassiumPotassium +424.6%
Contains more IronIron +22%
Contains more CopperCopper +543%
Contains more PhosphorusPhosphorus +42.8%
Contains less SodiumSodium -93.5%
~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.
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 45% 30% 0% 0% 75% 97% 56% 57% 23% 3000% 0% 57% 0%
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 +202.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +91.8%
Contains more Vitamin B3Vitamin B3 +45.6%
Contains more Vitamin B5Vitamin B5 +21.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +76.3%
Contains more Vitamin B6Vitamin B6 +297%
Contains more FolateFolate +418.4%
~equal in Vitamin D ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Mussels Kidney beans raw DV% diff.
Vitamin B12 24µg 0µg 1000%
Manganese 6.8mg 1.021mg 251%
Selenium 89.6µg 3.2µg 157%
Fiber 0g 24.9g 100%
Copper 0.149mg 0.958mg 90%
Folate 76µg 394µg 80%
Potassium 268mg 1406mg 33%
Magnesium 37mg 140mg 25%
Vitamin B6 0.1mg 0.397mg 23%
Vitamin B1 0.3mg 0.529mg 19%
Iron 6.72mg 8.2mg 19%
Cholesterol 56mg 0mg 19%
Carbs 7.39g 60.01g 18%
Phosphorus 285mg 407mg 17%
Vitamin K 19µg 16%
Sodium 369mg 24mg 15%
Vitamin B2 0.42mg 0.219mg 15%
Calcium 33mg 143mg 11%
Vitamin A 91µg 0µg 10%
Vitamin C 13.6mg 4.5mg 10%
Calories 172kcal 333kcal 8%
Vitamin B3 3mg 2.06mg 6%
Fats 4.48g 0.83g 6%
Polyunsaturated fat 1.212g 0.457g 5%
Vitamin B5 0.95mg 0.78mg 3%
Saturated fat 0.85g 0.12g 3%
Monounsaturated fat 1.014g 0.064g 2%
Vitamin E 0.22mg 1%
Zinc 2.67mg 2.79mg 1%
Protein 23.8g 23.58g 0%
Net carbs 7.39g 35.11g N/A
Sugar 2.23g N/A
Tryptophan 0.267mg 0.279mg 0%
Threonine 1.025mg 0.992mg 0%
Isoleucine 1.036mg 1.041mg 0%
Leucine 1.676mg 1.882mg 0%
Lysine 1.779mg 1.618mg 0%
Methionine 0.537mg 0.355mg 0%
Phenylalanine 0.853mg 1.275mg 0%
Valine 1.04mg 1.233mg 0%
Histidine 0.457mg 0.656mg 0%
Omega-3 - EPA 0.276g 0g N/A
Omega-3 - DHA 0.506g 0g N/A
Omega-3 - DPA 0.044g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 4% 7% 61% 3%
Protein: 23.8 g
Fats: 4.48 g
Carbs: 7.39 g
Water: 61.15 g
Other: 3.18 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 +439.8%
Contains more WaterWater +420.4%
Contains more CarbsCarbs +712%
Contains more OtherOther +20.4%
~equal in Protein ~23.58g

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 33% 39%
Saturated fat: Sat. Fat 0.85 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 1.212 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 +1484.4%
Contains more Poly. FatPolyunsaturated fat +165.2%
Contains less Sat. FatSaturated fat -85.9%

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. Mussels - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174217/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.