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  6. Pico de gallo vs. Kidney beans raw

Pico de gallo vs. Kidney beans raw — In-Depth Nutrition Comparison

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The main differences between pico de gallo and kidney beans raw

  • Pico de gallo is richer in vitamin A, yet kidney beans raw is richer in iron and calcium.
  • Daily need coverage for iron for kidney beans raw is 103% higher.
  • Kidney beans raw contains less sodium.

Food types used in this article are PACE, Pico De Gallo and Beans, kidney, all types, mature seeds, raw.

Infographic

Pico de gallo 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 0% 0% 0% 0% 0% 0% 0% 61% 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 more CalciumCalcium +∞%
Contains more IronIron +∞%
Contains less SodiumSodium -94.9%

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 13% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 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 +18.4%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Pico de gallo Kidney beans raw DV% diff.
Copper 0.958mg 106%
Iron 0mg 8.2mg 103%
Fiber 24.9g 100%
Folate 394µg 99%
Phosphorus 407mg 58%
Protein 0g 23.58g 47%
Manganese 1.021mg 44%
Vitamin B1 0.529mg 44%
Potassium 1406mg 41%
Magnesium 140mg 33%
Vitamin B6 0.397mg 31%
Zinc 2.79mg 25%
Sodium 469mg 24mg 19%
Vitamin B2 0.219mg 17%
Carbs 9.38g 60.01g 17%
Vitamin B5 0.78mg 16%
Vitamin K 19µg 16%
Calories 31kcal 333kcal 15%
Calcium 0mg 143mg 14%
Vitamin B3 2.06mg 13%
Selenium 3.2µg 6%
Polyunsaturated fat 0.457g 3%
Vitamin C 3.8mg 4.5mg 1%
Fats 0g 0.83g 1%
Saturated fat 0g 0.12g 1%
Vitamin E 0.22mg 1%
Net carbs 9.38g 35.11g N/A
Sugar 6.25g 2.23g N/A
Monounsaturated fat 0.064g 0%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 88% 3%
Protein: 0 g
Fats: 0 g
Carbs: 9.38 g
Water: 88 g
Other: 2.62 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 +648.9%
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more CarbsCarbs +539.8%
Contains more OtherOther +46.2%

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. 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.