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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
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +341.3%
Contains more Magnesium +139.3%
Contains more Phosphorus +111.3%
Contains less Sodium -33.3%
Contains more Zinc +64.2%
Contains more Potassium +245.5%
Equal in Iron - 8.2
Equal in Copper - 0.958
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 190% 290% 240% 369% 36% 3% 125% 308%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 43% 308% 100% 175% 125% 4% 77% 320%
Contains more Calcium +341.3%
Contains more Magnesium +139.3%
Contains more Phosphorus +111.3%
Contains less Sodium -33.3%
Contains more Zinc +64.2%
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 15% 133% 51% 39% 47% 92% 296% 0% 48%
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%

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

All nutrients comparison - raw data values

Nutrient Seed Kidney bean Opinion
Net carbs 7.72g 35.11g Kidney bean
Protein 16.54g 23.58g Kidney bean
Fats 30.74g 0.83g Seed
Carbs 42.12g 60.01g Kidney bean
Calories 486kcal 333kcal Seed
Starch g g
Fructose g g
Sugar g 2.23g Seed
Fiber 34.4g 24.9g Seed
Calcium 631mg 143mg Seed
Iron 7.72mg 8.2mg Kidney bean
Magnesium 335mg 140mg Seed
Phosphorus 860mg 407mg Seed
Potassium 407mg 1406mg Kidney bean
Sodium 16mg 24mg Seed
Zinc 4.58mg 2.79mg Seed
Copper 0.924mg 0.958mg Kidney bean
Vitamin A 54IU 0IU Seed
Vitamin E 0.5mg 0.22mg Seed
Vitamin D IU 0IU Kidney bean
Vitamin D µg 0µg Kidney bean
Vitamin C 1.6mg 4.5mg Kidney bean
Vitamin B1 0.62mg 0.529mg Seed
Vitamin B2 0.17mg 0.219mg Kidney bean
Vitamin B3 8.83mg 2.06mg Seed
Vitamin B5 mg 0.78mg Kidney bean
Vitamin B6 mg 0.397mg Kidney bean
Folate 49µg 394µg Kidney bean
Vitamin B12 0µg 0µg
Vitamin K µg 19µg Kidney bean
Tryptophan 0.436mg 0.279mg Seed
Threonine 0.709mg 0.992mg Kidney bean
Isoleucine 0.801mg 1.041mg Kidney bean
Leucine 1.371mg 1.882mg Kidney bean
Lysine 0.97mg 1.618mg Kidney bean
Methionine 0.588mg 0.355mg Seed
Phenylalanine 1.016mg 1.275mg Kidney bean
Valine 0.95mg 1.233mg Kidney bean
Histidine 0.531mg 0.656mg Kidney bean
Cholesterol 0mg 0mg
Trans Fat 0.14g 0g Kidney bean
Saturated Fat 3.33g 0.12g Kidney bean
Monounsaturated Fat 2.309g 0.064g Seed
Polyunsaturated fat 23.665g 0.457g Seed

Which food is preferable for your diet?

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

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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

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.

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.