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  6. Wafer vs. Kidney beans raw

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

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The main differences between wafer and kidney beans raw

  • Kidney beans raw is richer than wafer in folate, fiber, copper, iron, phosphorus, potassium, vitamin B1, vitamin B6, and magnesium.
  • Daily need coverage for folate for kidney beans raw is 87% higher.
  • Wafer contains 24 times more sodium than kidney beans raw. Wafer contains 580mg of sodium, while kidney beans raw contains 24mg.
  • Kidney beans raw has a lower glycemic index than wafer.

Food types used in this article are Cookies, chocolate wafers and Beans, kidney, all types, mature seeds, raw.

Infographic

Wafer 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.
Wafer
Wafer
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 38% 9.3% 19% 150% 154% 30% 57% 76% 91% 31%
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 +78.1%
Contains more MagnesiumMagnesium +164.2%
Contains more CalciumCalcium +361.3%
Contains more PotassiumPotassium +569.5%
Contains more IronIron +104.5%
Contains more CopperCopper +106.9%
Contains more ZincZinc +156%
Contains more PhosphorusPhosphorus +208.3%
Contains less SodiumSodium -95.9%
Contains more ManganeseManganese +46.7%

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.
Wafer
Wafer
6
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% 1% 14% 0% 51% 61% 54% 23% 12% 11% 6% 35% 7.8%
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 +227.3%
Contains more Vitamin B2Vitamin B2 +21.5%
Contains more Vitamin B3Vitamin B3 +38.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +160.6%
Contains more Vitamin B5Vitamin B5 +104.7%
Contains more Vitamin B6Vitamin B6 +678.4%
Contains more Vitamin KVitamin K +691.7%
Contains more FolateFolate +738.3%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Wafer Kidney beans raw DV% diff.
Folate 47µg 394µg 87%
Fiber 3.4g 24.9g 86%
Copper 0.463mg 0.958mg 55%
Iron 4.01mg 8.2mg 52%
Phosphorus 132mg 407mg 39%
Potassium 210mg 1406mg 35%
Protein 6.6g 23.58g 34%
Vitamin B6 0.051mg 0.397mg 27%
Vitamin B1 0.203mg 0.529mg 27%
Polyunsaturated fat 4.153g 0.457g 25%
Sodium 580mg 24mg 24%
Magnesium 53mg 140mg 21%
Fats 14.2g 0.83g 21%
Saturated fat 4.241g 0.12g 19%
Zinc 1.09mg 2.79mg 15%
Manganese 0.696mg 1.021mg 14%
Vitamin K 2.4µg 19µg 14%
Monounsaturated fat 4.865g 0.064g 12%
Calcium 31mg 143mg 11%
Vitamin B5 0.381mg 0.78mg 8%
Selenium 5.7µg 3.2µg 5%
Vitamin C 0mg 4.5mg 5%
Vitamin B3 2.858mg 2.06mg 5%
Calories 433kcal 333kcal 5%
Vitamin B12 0.09µg 0µg 4%
Vitamin B2 0.266mg 0.219mg 4%
Carbs 72.7g 60.01g 4%
Vitamin E 0.72mg 0.22mg 3%
Caffeine 10mg 0mg 3%
Choline 14.3mg 3%
Cholesterol 2mg 0mg 1%
Net carbs 69.3g 35.11g N/A
Sugar 37.43g 2.23g N/A
Vitamin A 3µg 0µg 0%
Tryptophan 0.096mg 0.279mg 0%
Threonine 0.22mg 0.992mg 0%
Isoleucine 0.261mg 1.041mg 0%
Leucine 0.447mg 1.882mg 0%
Lysine 0.281mg 1.618mg 0%
Methionine 0.105mg 0.355mg 0%
Phenylalanine 0.308mg 1.275mg 0%
Valine 0.323mg 1.233mg 0%
Histidine 0.128mg 0.656mg 0%
Omega-3 - EPA 0.003g 0g N/A
Omega-3 - DHA 0.002g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wafer
Wafer
2
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 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 +1610.8%
Contains more CarbsCarbs +21.1%
Contains more ProteinProtein +257.3%
Contains more WaterWater +161.1%
Contains more OtherOther +91.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wafer
Wafer
2
32% 37% 31%
Saturated fat: Sat. Fat 4.241 g
Monounsaturated fat: Mono. Fat 4.865 g
Polyunsaturated fat: Poly. Fat 4.153 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 +7501.6%
Contains more Poly. FatPolyunsaturated fat +808.8%
Contains less Sat. FatSaturated fat -97.2%

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. Wafer - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172714/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.