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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
Seed
Seed
5
:
3
Kidney bean
Kidney bean
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
Seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 190% 290% 240% 369% 36% 3% 125% 308%
Kidney bean
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
Seed
4
:
7
Kidney bean
Kidney bean
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%
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 bean
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Seed
Seed
2
:
3
Kidney bean
Kidney bean
Contains more Fats +3603.6%
Contains more Other +25.3%
Contains more Protein +42.6%
Contains more Carbs +42.5%
Contains more Water +102.6%
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 bean
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 Fats +3603.6%
Contains more Other +25.3%
Contains more Protein +42.6%
Contains more Carbs +42.5%
Contains more Water +102.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Seed
Seed
2
:
1
Kidney bean
Kidney bean
Contains more Monounsaturated Fat +3507.8%
Contains more Polyunsaturated fat +5078.3%
Contains less Saturated Fat -96.4%
Seed
11% 8% 81%
Saturated Fat: 3.33 g
Monounsaturated Fat: 2.309 g
Polyunsaturated fat: 23.665 g
Kidney bean
19% 10% 71%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.457 g
Contains more Monounsaturated Fat +3507.8%
Contains more Polyunsaturated fat +5078.3%
Contains less Saturated Fat -96.4%

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
Sugar 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 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 0.78mg Kidney bean
Vitamin B6 0.397mg Kidney bean
Folate 49µg 394µg Kidney bean
Vitamin K 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
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
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 bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
35%
Seed
60%
Kidney bean
Minerals Daily Need Coverage Score
195%
Seed
143%
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.