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  6. Soft serve vs. Kidney beans raw

Soft serve vs. Kidney beans raw — In-Depth Nutrition Comparison

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Summary of differences between soft serve and kidney beans raw

  • Soft serve has less copper, iron, fiber, folate, manganese, phosphorus, vitamin B1, potassium, and magnesium than kidney beans raw.
  • Kidney beans raw covers your daily need for copper, 103% more than soft serve.
  • Soft serve has 62 times more saturated fat than kidney beans raw. While soft serve has 7.46g of saturated fat, kidney beans raw has only 0.12g.
  • The glycemic index of soft serve is higher.

These are the specific foods used in this comparison Ice cream, soft serve, chocolate and Beans, kidney, all types, mature seeds, raw.

Infographic

Soft serve 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 39% 16% 7.9% 10% 14% 50% 8% 0.65% 16%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
Contains more MagnesiumMagnesium +1066.7%
Contains more PotassiumPotassium +694.4%
Contains more IronIron +3804.8%
Contains more CopperCopper +3093.3%
Contains more ZincZinc +436.5%
Contains more PhosphorusPhosphorus +250.9%
Contains less SodiumSodium -60.7%
Contains more ManganeseManganese +20320%
~equal in Calcium ~143mg
~equal in Selenium ~3.2µg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 2.7% 54% 12% 11% 12% 42% 1.8% 30% 11% 63% 2.3% 6.8% 14%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +177.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +462.5%
Contains more Vitamin B1Vitamin B1 +979.6%
Contains more Vitamin B2Vitamin B2 +20.3%
Contains more Vitamin B3Vitamin B3 +2068.4%
Contains more Vitamin B5Vitamin B5 +54.2%
Contains more Vitamin B6Vitamin B6 +727.1%
Contains more Vitamin KVitamin K +2011.1%
Contains more FolateFolate +4277.8%

All nutrients comparison - raw data values

Nutrient Soft serve Kidney beans raw DV% diff.
Copper 0.03mg 0.958mg 103%
Iron 0.21mg 8.2mg 100%
Fiber 0.7g 24.9g 97%
Folate 9µg 394µg 96%
Manganese 0.005mg 1.021mg 44%
Phosphorus 116mg 407mg 42%
Vitamin B1 0.049mg 0.529mg 40%
Protein 4.1g 23.58g 39%
Potassium 177mg 1406mg 36%
Saturated fat 7.46g 0.12g 33%
Magnesium 12mg 140mg 30%
Cholesterol 91mg 0mg 30%
Vitamin B6 0.048mg 0.397mg 27%
Vitamin B12 0.5µg 0µg 21%
Zinc 0.52mg 2.79mg 21%
Fats 13g 0.83g 19%
Vitamin A 162µg 0µg 18%
Vitamin K 0.9µg 19µg 15%
Carbs 22.2g 60.01g 13%
Vitamin B3 0.095mg 2.06mg 12%
Monounsaturated fat 3.49g 0.064g 9%
Calories 222kcal 333kcal 6%
Choline 26mg 5%
Vitamin B5 0.506mg 0.78mg 5%
Vitamin D 0.7µg 0µg 4%
Vitamin D 29IU 0IU 4%
Vitamin C 0.8mg 4.5mg 4%
Vitamin E 0.61mg 0.22mg 3%
Vitamin B2 0.182mg 0.219mg 3%
Sodium 61mg 24mg 2%
Caffeine 2mg 0mg 1%
Calcium 131mg 143mg 1%
Net carbs 21.5g 35.11g N/A
Sugar 21.16g 2.23g N/A
Selenium 3µg 3.2µg 0%
Polyunsaturated fat 0.46g 0.457g 0%
Tryptophan 0.048mg 0.279mg 0%
Threonine 0.169mg 0.992mg 0%
Isoleucine 0.215mg 1.041mg 0%
Leucine 0.353mg 1.882mg 0%
Lysine 0.296mg 1.618mg 0%
Methionine 0.091mg 0.355mg 0%
Phenylalanine 0.176mg 1.275mg 0%
Valine 0.241mg 1.233mg 0%
Histidine 0.099mg 0.656mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 13% 22% 60%
Protein: 4.1 g
Fats: 13 g
Carbs: 22.2 g
Water: 59.8 g
Other: 0.9 g
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 FatsFats +1466.3%
Contains more WaterWater +408.9%
Contains more ProteinProtein +475.1%
Contains more CarbsCarbs +170.3%
Contains more OtherOther +325.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
65% 31% 4%
Saturated fat: Sat. Fat 7.46 g
Monounsaturated fat: Mono. Fat 3.49 g
Polyunsaturated fat: Poly. Fat 0.46 g
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 g
Contains more Mono. FatMonounsaturated fat +5353.1%
Contains less Sat. FatSaturated fat -98.4%
~equal in Polyunsaturated fat ~0.457g

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. Soft serve - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173465/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.