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  6. Soup beans vs. Kidney beans raw

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

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The main differences between soup beans and kidney beans raw

  • Soup beans are richer in vitamin A, yet kidney beans raw is richer in folate, copper, iron, fiber, phosphorus, vitamin B1, potassium, manganese, and magnesium.
  • Daily need coverage for folate for kidney beans raw is 96% higher.
  • Kidney beans raw has a lower glycemic index than soup beans.

Food types used in this article are Soup, bean with ham, canned, chunky, ready-to-serve and Beans, kidney, all types, mature seeds, raw.

Infographic

Soup beans 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 14% 9.6% 15% 50% 53% 12% 25% 52% 38% 38%
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 SeleniumSelenium +115.6%
Contains more MagnesiumMagnesium +636.8%
Contains more CalciumCalcium +346.9%
Contains more PotassiumPotassium +703.4%
Contains more IronIron +516.5%
Contains more CopperCopper +498.8%
Contains more ZincZinc +534.1%
Contains more PhosphorusPhosphorus +589.8%
Contains less SodiumSodium -94%
Contains more ManganeseManganese +252.1%

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 6% 27% 0% 0% 15% 14% 13% 2.4% 12% 3.8% 0% 9% 0%
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 B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +150%
Contains more Vitamin B1Vitamin B1 +781.7%
Contains more Vitamin B2Vitamin B2 +265%
Contains more Vitamin B3Vitamin B3 +194.3%
Contains more Vitamin B5Vitamin B5 +1850%
Contains more Vitamin B6Vitamin B6 +694%
Contains more FolateFolate +3183.3%
~equal in Vitamin D ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Soup beans Kidney beans raw DV% diff.
Folate 12µg 394µg 96%
Copper 0.16mg 0.958mg 89%
Iron 1.33mg 8.2mg 86%
Fiber 4.6g 24.9g 81%
Phosphorus 59mg 407mg 50%
Vitamin B1 0.06mg 0.529mg 39%
Protein 5.19g 23.58g 37%
Potassium 175mg 1406mg 36%
Manganese 0.29mg 1.021mg 32%
Magnesium 19mg 140mg 29%
Vitamin B6 0.05mg 0.397mg 27%
Zinc 0.44mg 2.79mg 21%
Carbs 11.16g 60.01g 16%
Vitamin K 19µg 16%
Sodium 400mg 24mg 16%
Vitamin B5 0.04mg 0.78mg 15%
Vitamin B2 0.06mg 0.219mg 12%
Calories 95kcal 333kcal 12%
Calcium 32mg 143mg 11%
Vitamin B3 0.7mg 2.06mg 9%
Vitamin A 81µg 0µg 9%
Selenium 6.9µg 3.2µg 7%
Saturated fat 1.37g 0.12g 6%
Fats 3.5g 0.83g 4%
Monounsaturated fat 1.58g 0.064g 4%
Cholesterol 9mg 0mg 3%
Vitamin C 1.8mg 4.5mg 3%
Vitamin E 0.22mg 1%
Vitamin B12 0.03µg 0µg 1%
Net carbs 6.56g 35.11g N/A
Sugar 2.23g N/A
Polyunsaturated fat 0.39g 0.457g 0%
Tryptophan 0.279mg 0%
Threonine 0.992mg 0%
Isoleucine 1.041mg 0%
Leucine 1.882mg 0%
Lysine 1.618mg 0%
Methionine 0.355mg 0%
Phenylalanine 1.275mg 0%
Valine 1.233mg 0%
Histidine 0.656mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 4% 11% 79%
Protein: 5.19 g
Fats: 3.5 g
Carbs: 11.16 g
Water: 78.63 g
Other: 1.52 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 +321.7%
Contains more WaterWater +569.2%
Contains more ProteinProtein +354.3%
Contains more CarbsCarbs +437.7%
Contains more OtherOther +152%

Fat Type Comparison

Fat type breakdown side-by-side comparison
41% 47% 12%
Saturated fat: Sat. Fat 1.37 g
Monounsaturated fat: Mono. Fat 1.58 g
Polyunsaturated fat: Poly. Fat 0.39 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 +2368.8%
Contains less Sat. FatSaturated fat -91.2%
Contains more Poly. FatPolyunsaturated fat +17.2%

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. Soup beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171144/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.