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Seed vs Kidney bean - In-Depth Nutrition Comparison

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Summary of differences between Seed and Kidney bean

  • Seed has more Selenium, Manganese, Phosphorus, Calcium, Magnesium, Vitamin B3, Fiber, and Zinc, however Kidney bean is higher in Folate, and Potassium.
  • Seed covers your daily need of Selenium 95% more than Kidney bean.
  • Seed has 4 times more Calcium than Kidney bean. While Seed has 631mg of Calcium, Kidney bean has only 143mg.

These are the specific foods used in this comparison Seeds, chia seeds, dried and Beans, kidney, all types, mature seeds, raw.

Infographic

Seed vs Kidney bean infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Seed
5
:
Contains more Calcium +341.3%
Contains more Magnesium +139.3%
Contains more Zinc +64.2%
Contains more Phosphorus +111.3%
Contains less Sodium -33.3%
Contains more Potassium +245.5%
Equal in Iron - 8.2
Equal in Copper - 0.958
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 290% 190% 36% 240% 308% 125% 369% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 308% 43% 125% 100% 320% 77% 175% 4%
Contains more Calcium +341.3%
Contains more Magnesium +139.3%
Contains more Zinc +64.2%
Contains more Phosphorus +111.3%
Contains less Sodium -33.3%
Contains more Potassium +245.5%
Equal in Iron - 8.2
Equal in Copper - 0.958

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Seed
4
:
Contains more Vitamin A +∞%
Contains more Vitamin E +127.3%
Contains more Vitamin B1 +17.2%
Contains more Vitamin B3 +328.6%
Contains more Vitamin C +181.3%
Contains more Vitamin B2 +28.8%
Contains more Folate +704.1%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 6% 4% 10% 0% 155% 40% 166% 0% 0% 0% 0% 37%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 15% 0% 5% 0% 133% 51% 39% 47% 92% 0% 48% 296%
Contains more Vitamin A +∞%
Contains more Vitamin E +127.3%
Contains more Vitamin B1 +17.2%
Contains more Vitamin B3 +328.6%
Contains more Vitamin C +181.3%
Contains more Vitamin B2 +28.8%
Contains more Folate +704.1%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
35
Seed
60
Kidney bean
Mineral Summary Score
195
Seed
143
Kidney bean

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
99%
Seed
141%
Kidney bean
Carbohydrates
42%
Seed
60%
Kidney bean
Fats
142%
Seed
4%
Kidney bean

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Seed Kidney bean
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seed Kidney bean
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Seed
Seed is lower in Sugar (difference - 2.23g)
Which food contains less Sodium?
Seed
Seed contains less Sodium (difference - 8mg)
Which food is lower in glycemic index?
Seed
Seed is lower in glycemic index (difference - 7)
Which food is cheaper?
Seed
Seed is cheaper (difference - $1.2)
Which food is lower in Saturated Fat?
Kidney bean
Kidney bean is lower in Saturated Fat (difference - 3.21g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

All nutrients comparison - raw data values

Nutrient Seed Kidney bean Opinion
Calories 486 333 Seed
Protein 16.54 23.58 Kidney bean
Fats 30.74 0.83 Seed
Vitamin C 1.6 4.5 Kidney bean
Carbs 42.12 60.01 Kidney bean
Cholesterol 0 0
Vitamin D 0 Kidney bean
Iron 7.72 8.2 Kidney bean
Calcium 631 143 Seed
Potassium 407 1406 Kidney bean
Magnesium 335 140 Seed
Sugar 2.23 Seed
Fiber 34.4 24.9 Seed
Copper 0.924 0.958 Kidney bean
Zinc 4.58 2.79 Seed
Starch
Phosphorus 860 407 Seed
Sodium 16 24 Seed
Vitamin A 54 0 Seed
Vitamin E 0.5 0.22 Seed
Vitamin D 0 Kidney bean
Vitamin B1 0.62 0.529 Seed
Vitamin B2 0.17 0.219 Kidney bean
Vitamin B3 8.83 2.06 Seed
Vitamin B5 0.78 Kidney bean
Vitamin B6 0.397 Kidney bean
Vitamin B12 0 0
Vitamin K 19 Kidney bean
Folate 49 394 Kidney bean
Trans Fat 0.14 0 Kidney bean
Saturated Fat 3.33 0.12 Kidney bean
Monounsaturated Fat 2.309 0.064 Seed
Polyunsaturated fat 23.665 0.457 Seed
Tryptophan 0.436 0.279 Seed
Threonine 0.709 0.992 Kidney bean
Isoleucine 0.801 1.041 Kidney bean
Leucine 1.371 1.882 Kidney bean
Lysine 0.97 1.618 Kidney bean
Methionine 0.588 0.355 Seed
Phenylalanine 1.016 1.275 Kidney bean
Valine 0.95 1.233 Kidney bean
Histidine 0.531 0.656 Kidney bean
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/nutrients
  2. Kidney bean - 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.