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Star anise vs. Kidney beans raw — In-Depth Nutrition Comparison

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How are star anise and kidney beans raw different?

  • Star anise is higher in iron, manganese, calcium, zinc, vitamin B6, vitamin C, and magnesium; however, kidney beans raw is richer in folate, fiber, and vitamin B1.
  • Daily need coverage for iron for star anise is 360% higher.
  • Star anise contains 5 times more vitamin C than kidney beans raw. While star anise contains 21mg of vitamin C, kidney beans raw contains only 4.5mg.
  • Kidney beans raw has a lower glycemic index (22) than star anise (89).

Spices, anise seed and Beans, kidney, all types, mature seeds, raw are the varieties used in this article.

Infographic

Star anise 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 121% 194% 127% 1386% 303% 145% 189% 2.1% 300% 27%
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 +21.4%
Contains more CalciumCalcium +351.7%
Contains more IronIron +350.7%
Contains more ZincZinc +90%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +125.3%
Contains more SeleniumSelenium +56.3%
~equal in Potassium ~1406mg
~equal in Copper ~0.958mg
~equal in Phosphorus ~407mg

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 70% 5.3% 0% 0% 85% 67% 57% 48% 150% 0% 0% 7.5% 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 CVitamin C +366.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +32.4%
Contains more Vitamin B3Vitamin B3 +48.5%
Contains more Vitamin B6Vitamin B6 +63.7%
Contains more Vitamin B1Vitamin B1 +55.6%
Contains more FolateFolate +3840%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.78mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 16% 50% 10% 7%
Protein: 17.6 g
Fats: 15.9 g
Carbs: 50.02 g
Water: 9.54 g
Other: 6.94 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 +1815.7%
Contains more OtherOther +81.2%
Contains more ProteinProtein +34%
Contains more CarbsCarbs +20%
Contains more WaterWater +23.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
4% 72% 23%
Saturated fat: Sat. Fat 0.586 g
Monounsaturated fat: Mono. Fat 9.78 g
Polyunsaturated fat: Poly. Fat 3.15 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 +15181.3%
Contains more Poly. FatPolyunsaturated fat +589.3%
Contains less Sat. FatSaturated fat -79.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Star anise Kidney beans raw DV% diff.
Iron 36.96mg 8.2mg 360%
Folate 10µg 394µg 96%
Manganese 2.3mg 1.021mg 56%
Calcium 646mg 143mg 50%
Fiber 14.6g 24.9g 41%
Monounsaturated fat 9.78g 0.064g 24%
Zinc 5.3mg 2.79mg 23%
Fats 15.9g 0.83g 23%
Vitamin B6 0.65mg 0.397mg 19%
Vitamin C 21mg 4.5mg 18%
Polyunsaturated fat 3.15g 0.457g 18%
Vitamin B1 0.34mg 0.529mg 16%
Vitamin K 19µg 16%
Protein 17.6g 23.58g 12%
Magnesium 170mg 140mg 7%
Vitamin B3 3.06mg 2.06mg 6%
Vitamin B2 0.29mg 0.219mg 5%
Copper 0.91mg 0.958mg 5%
Phosphorus 440mg 407mg 5%
Carbs 50.02g 60.01g 3%
Selenium 5µg 3.2µg 3%
Vitamin A 16µg 0µg 2%
Saturated fat 0.586g 0.12g 2%
Vitamin E 0.22mg 1%
Potassium 1441mg 1406mg 1%
Calories 337kcal 333kcal 0%
Net carbs 35.42g 35.11g N/A
Sugar 2.23g N/A
Sodium 16mg 24mg 0%
Vitamin B5 0.797mg 0.78mg 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Star anise Kidney beans raw
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
38%
Star anise
56%
Kidney beans raw
Minerals Daily Need Coverage Score
279%
Star anise
130%
Kidney beans raw

Comparison summary

Which food is lower in Sugar?
Star anise
Star anise is lower in Sugar (difference - 2.23g)
Which food contains less Sodium?
Star anise
Star anise contains less Sodium (difference - 8mg)
Which food is richer in minerals?
Star anise
Star anise is relatively richer in minerals
Which food is lower in Saturated fat?
Kidney beans raw
Kidney beans raw is lower in Saturated fat (difference - 0.466g)
Which food is lower in glycemic index?
Kidney beans raw
Kidney beans raw is lower in glycemic index (difference - 67)
Which food is cheaper?
Kidney beans raw
Kidney beans raw is cheaper (difference - $0.8)
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

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. Star anise - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171316/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.