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  6. Potato chips vs. Kidney beans raw

Potato chips vs. Kidney beans raw — In-Depth Nutrition Comparison

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How are potato chips and kidney beans raw different?

  • Potato chips are richer in vitamin E and vitamin C, while kidney beans raw is higher in folate, iron, fiber, copper, phosphorus, vitamin B1, and manganese.
  • Kidney beans raw covers your daily need for folate, 87% more than potato chips.
  • Potato chips contain 91 times more saturated fat than kidney beans raw. Potato chips contain 10.96g of saturated fat, while kidney beans raw contains 0.12g.
  • Potato chips have a higher glycemic index (56) than kidney beans raw (22).

Snacks, potato chips, plain, unsalted and Beans, kidney, all types, mature seeds, raw types were used in this article.

Infographic

Potato chips 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 48% 7.2% 113% 61% 102% 30% 71% 1% 57% 44%
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 -66.7%
Contains more SeleniumSelenium +153.1%
Contains more MagnesiumMagnesium +109%
Contains more CalciumCalcium +495.8%
Contains more PotassiumPotassium +10.3%
Contains more IronIron +403.1%
Contains more CopperCopper +213.1%
Contains more ZincZinc +156%
Contains more PhosphorusPhosphorus +146.7%
Contains more ManganeseManganese +132%

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 104% 0% 182% 0% 42% 45% 72% 24% 152% 0% 55% 34% 20%
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 +591.1%
Contains more Vitamin EVitamin E +4040.9%
Contains more Vitamin B3Vitamin B3 +85.8%
Contains more Vitamin B6Vitamin B6 +66.2%
Contains more Vitamin KVitamin K +16.3%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +216.8%
Contains more Vitamin B2Vitamin B2 +11.2%
Contains more Vitamin B5Vitamin B5 +94%
Contains more FolateFolate +775.6%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Potato chips Kidney beans raw DV% diff.
Folate 45µg 394µg 87%
Iron 1.63mg 8.2mg 82%
Fiber 4.8g 24.9g 80%
Polyunsaturated fat 12.17g 0.457g 78%
Copper 0.306mg 0.958mg 72%
Vitamin E 9.11mg 0.22mg 59%
Fats 34.6g 0.83g 52%
Saturated fat 10.96g 0.12g 49%
Phosphorus 165mg 407mg 35%
Protein 7g 23.58g 33%
Vitamin B1 0.167mg 0.529mg 30%
Vitamin C 31.1mg 4.5mg 30%
Manganese 0.44mg 1.021mg 25%
Monounsaturated fat 9.84g 0.064g 24%
Histidine 153mg 0.656mg 22%
Vitamin B6 0.66mg 0.397mg 20%
Magnesium 67mg 140mg 17%
Zinc 1.09mg 2.79mg 15%
Calcium 24mg 143mg 12%
Vitamin B3 3.827mg 2.06mg 11%
Calories 536kcal 333kcal 10%
Selenium 8.1µg 3.2µg 9%
Vitamin B5 0.402mg 0.78mg 8%
Choline 37.5mg 7%
Potassium 1275mg 1406mg 4%
Vitamin K 22.1µg 19µg 3%
Vitamin B2 0.197mg 0.219mg 2%
Carbs 52.9g 60.01g 2%
Sodium 8mg 24mg 1%
Net carbs 48.1g 35.11g N/A
Sugar 0.22g 2.23g N/A
Tryptophan 0.108mg 0.279mg 0%
Threonine 0.253mg 0.992mg 0%
Isoleucine 0.283mg 1.041mg 0%
Leucine 0.419mg 1.882mg 0%
Lysine 0.424mg 1.618mg 0%
Methionine 0.11mg 0.355mg 0%
Phenylalanine 0.31mg 1.275mg 0%
Valine 0.392mg 1.233mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 35% 53% 2% 4%
Protein: 7 g
Fats: 34.6 g
Carbs: 52.9 g
Water: 1.9 g
Other: 3.6 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 +4068.7%
Contains more ProteinProtein +236.9%
Contains more CarbsCarbs +13.4%
Contains more WaterWater +518.4%
~equal in Other ~3.83g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 30% 37%
Saturated fat: Sat. Fat 10.96 g
Monounsaturated fat: Mono. Fat 9.84 g
Polyunsaturated fat: Poly. Fat 12.17 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 +15275%
Contains more Poly. FatPolyunsaturated fat +2563%
Contains less Sat. FatSaturated fat -98.9%

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. Potato chips - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170649/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.