Pilaf vs. Kidney beans raw — In-Depth Nutrition Comparison
Compare
How are pilaf and kidney beans raw different?
- Pilaf is higher in selenium and vitamin B3; however, kidney beans raw is richer in fiber, copper, iron, folate, phosphorus, potassium, and magnesium.
- Daily need coverage for fiber for kidney beans raw is 95% higher.
- Pilaf contains 54 times more sodium than kidney beans raw. While pilaf contains 1303mg of sodium, kidney beans raw contains only 24mg.
- Kidney beans raw has a lower glycemic index (22) than pilaf (60).
Rice and vermicelli mix, rice pilaf flavor, unprepared and Beans, kidney, all types, mature seeds, raw are the varieties used in this article.
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.
| Contains more SeleniumSelenium | +912.5% |
| Contains more MagnesiumMagnesium | +337.5% |
| Contains more CalciumCalcium | +72.3% |
| Contains more PotassiumPotassium | +647.9% |
| Contains more IronIron | +236.1% |
| Contains more CopperCopper | +477.1% |
| Contains more ZincZinc | +176.2% |
| Contains more PhosphorusPhosphorus | +164.3% |
| Contains less SodiumSodium | -98.2% |
| Contains more ManganeseManganese | +15.8% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +14% |
| Contains more Vitamin B3Vitamin B3 | +197.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin EVitamin E | +450% |
| Contains more Vitamin B2Vitamin B2 | +151.7% |
| Contains more Vitamin KVitamin K | +3700% |
| Contains more FolateFolate | +85.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Fiber | 1.2g | 24.9g | 95% |
| Copper | 0.166mg | 0.958mg | 88% |
| Iron | 2.44mg | 8.2mg | 72% |
| Sodium | 1303mg | 24mg | 56% |
| Selenium | 32.4µg | 3.2µg | 53% |
| Folate | 212µg | 394µg | 46% |
| Potassium | 188mg | 1406mg | 36% |
| Phosphorus | 154mg | 407mg | 36% |
| Starch | 71.23g | 29% | |
| Magnesium | 32mg | 140mg | 26% |
| Protein | 10.42g | 23.58g | 26% |
| Vitamin B3 | 6.127mg | 2.06mg | 25% |
| Zinc | 1.01mg | 2.79mg | 16% |
| Vitamin K | 0.5µg | 19µg | 15% |
| Vitamin B2 | 0.087mg | 0.219mg | 10% |
| Calcium | 83mg | 143mg | 6% |
| Manganese | 0.882mg | 1.021mg | 6% |
| Vitamin B1 | 0.603mg | 0.529mg | 6% |
| Carbs | 76.31g | 60.01g | 5% |
| Choline | 17.5mg | 3% | |
| Monounsaturated fat | 0.373g | 0.064g | 1% |
| Polyunsaturated fat | 0.377g | 0.457g | 1% |
| Saturated fat | 0.307g | 0.12g | 1% |
| Vitamin B12 | 0.02µg | 0µg | 1% |
| Calories | 359kcal | 333kcal | 1% |
| Vitamin B5 | 0.715mg | 0.78mg | 1% |
| Vitamin E | 0.04mg | 0.22mg | 1% |
| Fats | 1.37g | 0.83g | 1% |
| Vitamin C | 4.1mg | 4.5mg | 0% |
| Net carbs | 75.11g | 35.11g | N/A |
| Cholesterol | 1mg | 0mg | 0% |
| Sugar | 1.53g | 2.23g | N/A |
| Vitamin A | 4µg | 0µg | 0% |
| Vitamin B6 | 0.4mg | 0.397mg | 0% |
| Tryptophan | 0.086mg | 0.279mg | 0% |
| Threonine | 0.221mg | 0.992mg | 0% |
| Isoleucine | 0.279mg | 1.041mg | 0% |
| Leucine | 0.523mg | 1.882mg | 0% |
| Lysine | 0.189mg | 1.618mg | 0% |
| Methionine | 0.145mg | 0.355mg | 0% |
| Phenylalanine | 0.32mg | 1.275mg | 0% |
| Valine | 0.374mg | 1.233mg | 0% |
| Histidine | 0.15mg | 0.656mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.42 g
Fats:
1.37 g
Carbs:
76.31 g
Water:
8.04 g
Other:
3.86 g
Protein:
23.58 g
Fats:
0.83 g
Carbs:
60.01 g
Water:
11.75 g
Other:
3.83 g
| Contains more FatsFats | +65.1% |
| Contains more CarbsCarbs | +27.2% |
| Contains more ProteinProtein | +126.3% |
| Contains more WaterWater | +46.1% |
~equal in
Other
~3.83g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.307 g
Monounsaturated fat:
Mono. Fat
0.373 g
Polyunsaturated fat:
Poly. Fat
0.377 g
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 | +482.8% |
| Contains less Sat. FatSaturated fat | -60.9% |
| Contains more Poly. FatPolyunsaturated fat | +21.2% |