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  6. Seed vs. Kidney beans

Seed vs. Kidney beans — In-Depth Nutrition Comparison

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The main differences between Seed and Kidney beans

  • Seed is richer than Kidney beans in Fiber, Phosphorus, Manganese, Selenium, Copper, Magnesium, Iron, Calcium, Vitamin B3, and Vitamin B1.
  • Daily need coverage for Fiber from Seed is 112% higher.
  • Seed contains 50 times more Selenium than Kidney beans. Seed contains 55.2µg of Selenium, while Kidney beans contains 1.1µg.

Food types used in this article are Seeds, chia seeds, dried and Beans, kidney, all types, mature seeds, cooked, boiled, without salt.

Infographic

Seed vs Kidney beans 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.
Seed
Seed
9
:
1
Kidney beans
Kidney beans
Contains more Calcium +1702.9%
Contains more Iron +247.7%
Contains more Magnesium +697.6%
Contains more Phosphorus +523.2%
Contains more Zinc +358%
Contains more Copper +327.8%
Contains more Manganese +533.3%
Contains more Selenium +4918.2%
Contains less Sodium -93.8%
Equal in Potassium - 405
Seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 190% 290% 240% 369% 36% 3% 125% 308% 356% 302%
Kidney beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 84% 30% 60% 36% 1% 28% 72% 57% 6%
Contains more Calcium +1702.9%
Contains more Iron +247.7%
Contains more Magnesium +697.6%
Contains more Phosphorus +523.2%
Contains more Zinc +358%
Contains more Copper +327.8%
Contains more Manganese +533.3%
Contains more Selenium +4918.2%
Contains less Sodium -93.8%
Equal in Potassium - 405

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.
Seed
Seed
6
:
5
Kidney beans
Kidney beans
Contains more Vitamin A +∞%
Contains more Vitamin E +1566.7%
Contains more Vitamin C +33.3%
Contains more Vitamin B1 +287.5%
Contains more Vitamin B2 +193.1%
Contains more Vitamin B3 +1427.7%
Contains more Folate +165.3%
Seed
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%
Kidney beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 4% 40% 14% 11% 14% 28% 98% 0% 22%
Contains more Vitamin A +∞%
Contains more Vitamin E +1566.7%
Contains more Vitamin C +33.3%
Contains more Vitamin B1 +287.5%
Contains more Vitamin B2 +193.1%
Contains more Vitamin B3 +1427.7%
Contains more Folate +165.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Seed
Seed
4
:
1
Kidney beans
Kidney beans
Contains more Protein +90.8%
Contains more Fats +6048%
Contains more Carbs +84.7%
Contains more Other +340.4%
Contains more Water +1054.1%
Seed
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Kidney beans
9% 23% 67%
Protein: 8.67 g
Fats: 0.5 g
Carbs: 22.8 g
Water: 66.94 g
Other: 1.09 g
Contains more Protein +90.8%
Contains more Fats +6048%
Contains more Carbs +84.7%
Contains more Other +340.4%
Contains more Water +1054.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Seed
Seed
2
:
1
Kidney beans
Kidney beans
Contains more Monounsaturated Fat +5820.5%
Contains more Polyunsaturated fat +8412.6%
Contains less Saturated Fat -97.8%
Seed
11% 8% 81%
Saturated Fat: 3.33 g
Monounsaturated Fat: 2.309 g
Polyunsaturated fat: 23.665 g
Kidney beans
19% 10% 71%
Saturated Fat: 0.073 g
Monounsaturated Fat: 0.039 g
Polyunsaturated fat: 0.278 g
Contains more Monounsaturated Fat +5820.5%
Contains more Polyunsaturated fat +8412.6%
Contains less Saturated Fat -97.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Seed Kidney beans
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Seed Kidney beans Opinion
Net carbs 7.72g 16.4g Kidney beans
Protein 16.54g 8.67g Seed
Fats 30.74g 0.5g Seed
Carbs 42.12g 22.8g Seed
Calories 486kcal 127kcal Seed
Sugar 0.32g Seed
Fiber 34.4g 6.4g Seed
Calcium 631mg 35mg Seed
Iron 7.72mg 2.22mg Seed
Magnesium 335mg 42mg Seed
Phosphorus 860mg 138mg Seed
Potassium 407mg 405mg Seed
Sodium 16mg 1mg Kidney beans
Zinc 4.58mg 1mg Seed
Copper 0.924mg 0.216mg Seed
Manganese 2.723mg 0.43mg Seed
Selenium 55.2µg 1.1µg Seed
Vitamin A 54IU 0IU Seed
Vitamin E 0.5mg 0.03mg Seed
Vitamin C 1.6mg 1.2mg Seed
Vitamin B1 0.62mg 0.16mg Seed
Vitamin B2 0.17mg 0.058mg Seed
Vitamin B3 8.83mg 0.578mg Seed
Vitamin B5 0.22mg Kidney beans
Vitamin B6 0.12mg Kidney beans
Folate 49µg 130µg Kidney beans
Vitamin K 8.4µg Kidney beans
Tryptophan 0.436mg 0.104mg Seed
Threonine 0.709mg 0.319mg Seed
Isoleucine 0.801mg 0.41mg Seed
Leucine 1.371mg 0.736mg Seed
Lysine 0.97mg 0.607mg Seed
Methionine 0.588mg 0.113mg Seed
Phenylalanine 1.016mg 0.511mg Seed
Valine 0.95mg 0.5mg Seed
Histidine 0.531mg 0.238mg Seed
Trans Fat 0.14g 0g Kidney beans
Saturated Fat 3.33g 0.073g Kidney beans
Monounsaturated Fat 2.309g 0.039g Seed
Polyunsaturated fat 23.665g 0.278g Seed
Omega-6 - Linoleic acid 5.835g Seed
Omega-3 - ALA 17.83g Seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seed Kidney beans
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
35%
Seed
19%
Kidney beans
Minerals Daily Need Coverage Score
221%
Seed
38%
Kidney beans

Comparison summary

Which food is lower in Sugar?
Seed
Seed is lower in Sugar (difference - 0.32g)
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 richer in minerals?
Seed
Seed is relatively richer in minerals
Which food contains less Sodium?
Kidney beans
Kidney beans contains less Sodium (difference - 15mg)
Which food is lower in Saturated Fat?
Kidney beans
Kidney beans is lower in Saturated Fat (difference - 3.257g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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 beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173740/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.