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  6. Maple syrup vs. Kidney beans raw

Maple syrup vs. Kidney beans raw — In-Depth Nutrition Comparison

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Significant differences between maple syrup and kidney beans raw

  • Maple syrup has more manganese and vitamin B2; however, kidney beans raw is richer in copper, iron, fiber, folate, phosphorus, vitamin B1, potassium, and vitamin B6.
  • Kidney beans raw covers your daily copper needs 104% more than maple syrup.
  • Kidney beans raw has 6 times less vitamin B2 than maple syrup. Maple syrup has 1.27mg of vitamin B2, while kidney beans raw has 0.219mg.
  • Maple syrup has a higher glycemic index. The glycemic index of maple syrup is 54, while the glycemic index of kidney beans raw is 22.

Specific food types used in this comparison are Syrups, maple and Beans, kidney, all types, mature seeds, raw.

Infographic

Maple syrup 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 15% 31% 19% 4.1% 6% 40% 0.86% 1.6% 379% 3.3%
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 less SodiumSodium -50%
Contains more ManganeseManganese +184.8%
Contains more MagnesiumMagnesium +566.7%
Contains more CalciumCalcium +40.2%
Contains more PotassiumPotassium +563.2%
Contains more IronIron +7354.5%
Contains more CopperCopper +5222.2%
Contains more ZincZinc +89.8%
Contains more PhosphorusPhosphorus +20250%
Contains more SeleniumSelenium +433.3%

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 0% 0% 0% 0% 17% 293% 1.5% 2.2% 0.46% 0% 0% 0% 0.87%
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 B2Vitamin B2 +479.9%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +701.5%
Contains more Vitamin B3Vitamin B3 +2443.2%
Contains more Vitamin B5Vitamin B5 +2066.7%
Contains more Vitamin B6Vitamin B6 +19750%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Maple syrup Kidney beans raw DV% diff.
Copper 0.018mg 0.958mg 104%
Iron 0.11mg 8.2mg 101%
Fiber 0g 24.9g 100%
Folate 0µg 394µg 99%
Manganese 2.908mg 1.021mg 82%
Vitamin B2 1.27mg 0.219mg 81%
Phosphorus 2mg 407mg 58%
Protein 0.04g 23.58g 47%
Vitamin B1 0.066mg 0.529mg 39%
Potassium 212mg 1406mg 35%
Vitamin B6 0.002mg 0.397mg 30%
Magnesium 21mg 140mg 28%
Vitamin K 0µg 19µg 16%
Vitamin B5 0.036mg 0.78mg 15%
Vitamin B3 0.081mg 2.06mg 12%
Zinc 1.47mg 2.79mg 12%
Selenium 0.6µg 3.2µg 5%
Vitamin C 0mg 4.5mg 5%
Calories 260kcal 333kcal 4%
Calcium 102mg 143mg 4%
Polyunsaturated fat 0.017g 0.457g 3%
Carbs 67.04g 60.01g 2%
Saturated fat 0.007g 0.12g 1%
Sodium 12mg 24mg 1%
Vitamin E 0mg 0.22mg 1%
Fructose 0.52g 1%
Fats 0.06g 0.83g 1%
Net carbs 67.04g 35.11g N/A
Sugar 60.46g 2.23g N/A
Choline 1.6mg 0%
Monounsaturated fat 0.011g 0.064g 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
67% 32%
Protein: 0.04 g
Fats: 0.06 g
Carbs: 67.04 g
Water: 32.39 g
Other: 0.47 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 CarbsCarbs +11.7%
Contains more WaterWater +175.7%
Contains more ProteinProtein +58850%
Contains more FatsFats +1283.3%
Contains more OtherOther +714.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 31% 49%
Saturated fat: Sat. Fat 0.007 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.017 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 less Sat. FatSaturated fat -94.2%
Contains more Mono. FatMonounsaturated fat +481.8%
Contains more Poly. FatPolyunsaturated fat +2588.2%

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. Maple syrup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169661/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.