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  6. Seed vs. Kidney beans raw

Seed vs. Kidney beans raw — In-Depth Nutrition Comparison

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Summary of differences between Seed and Kidney beans raw

  • Seed has more Selenium, Manganese, Phosphorus, Calcium, Magnesium, Vitamin B3, Fiber, and Zinc, however, Kidney beans raw is higher in Folate, and Potassium.
  • Seed covers your daily need of Selenium 95% more than Kidney beans raw.
  • Seed has 4 times more Calcium than Kidney beans raw. While Seed has 631mg of Calcium, Kidney beans raw 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 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.
Seed
Seed
7
:
3
Kidney beans raw
Kidney beans raw
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 Manganese +166.7%
Contains more Selenium +1625%
Contains more Potassium +245.5%
Equal in Iron - 8.2
Equal in Copper - 0.958
Seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 190% 290% 240% 369% 36% 3% 125% 308% 356% 302%
Kidney beans raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 308% 100% 175% 125% 4% 77% 320% 134% 18%
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 Manganese +166.7%
Contains more Selenium +1625%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Seed
Seed
4
:
7
Kidney beans raw
Kidney beans raw
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 beans raw
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 beans raw
Kidney beans raw
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 beans raw
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 beans raw
Kidney beans raw
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 beans raw
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 rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Seed Kidney beans raw
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 beans raw Opinion
Net carbs 7.72g 35.11g Kidney beans raw
Protein 16.54g 23.58g Kidney beans raw
Fats 30.74g 0.83g Seed
Carbs 42.12g 60.01g Kidney beans raw
Calories 486kcal 333kcal Seed
Sugar 2.23g Seed
Fiber 34.4g 24.9g Seed
Calcium 631mg 143mg Seed
Iron 7.72mg 8.2mg Kidney beans raw
Magnesium 335mg 140mg Seed
Phosphorus 860mg 407mg Seed
Potassium 407mg 1406mg Kidney beans raw
Sodium 16mg 24mg Seed
Zinc 4.58mg 2.79mg Seed
Copper 0.924mg 0.958mg Kidney beans raw
Manganese 2.723mg 1.021mg Seed
Selenium 55.2µg 3.2µg Seed
Vitamin A 54IU 0IU Seed
Vitamin E 0.5mg 0.22mg Seed
Vitamin C 1.6mg 4.5mg Kidney beans raw
Vitamin B1 0.62mg 0.529mg Seed
Vitamin B2 0.17mg 0.219mg Kidney beans raw
Vitamin B3 8.83mg 2.06mg Seed
Vitamin B5 0.78mg Kidney beans raw
Vitamin B6 0.397mg Kidney beans raw
Folate 49µg 394µg Kidney beans raw
Vitamin K 19µg Kidney beans raw
Tryptophan 0.436mg 0.279mg Seed
Threonine 0.709mg 0.992mg Kidney beans raw
Isoleucine 0.801mg 1.041mg Kidney beans raw
Leucine 1.371mg 1.882mg Kidney beans raw
Lysine 0.97mg 1.618mg Kidney beans raw
Methionine 0.588mg 0.355mg Seed
Phenylalanine 1.016mg 1.275mg Kidney beans raw
Valine 0.95mg 1.233mg Kidney beans raw
Histidine 0.531mg 0.656mg Kidney beans raw
Trans Fat 0.14g 0g Kidney beans raw
Saturated Fat 3.33g 0.12g Kidney beans raw
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 beans raw
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 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
60%
Kidney beans raw
Minerals Daily Need Coverage Score
221%
Seed
130%
Kidney beans raw

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 beans raw
Kidney beans raw 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

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. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.