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  6. Waffle vs. Kidney beans raw

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

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The main differences between waffle and kidney beans raw

  • Waffle is richer in selenium, yet kidney beans raw is richer in copper, folate, iron, potassium, manganese, phosphorus, magnesium, and vitamin B6.
  • Daily need coverage for copper for kidney beans raw is 100% higher.
  • Kidney beans raw has a lower glycemic index than waffle.

Food types used in this article are Waffles, plain, prepared from recipe and Beans, kidney, all types, mature seeds, raw.

Infographic

Waffle 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.
Waffle
Waffle
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 77% 14% 87% 21% 19% 81% 67% 35% 252%
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 CalciumCalcium +78.3%
Contains more SeleniumSelenium +1343.8%
Contains more MagnesiumMagnesium +636.8%
Contains more PotassiumPotassium +784.3%
Contains more IronIron +255%
Contains more CopperCopper +1445.2%
Contains more ZincZinc +310.3%
Contains more PhosphorusPhosphorus +114.2%
Contains less SodiumSodium -95.3%
Contains more ManganeseManganese +285.3%

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.
Waffle
Waffle
3
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 1.3% 22% 0% 0% 66% 80% 39% 29% 13% 31% 0% 35% 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 B2Vitamin B2 +58.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +1025%
Contains more Vitamin B1Vitamin B1 +101.1%
Contains more Vitamin B5Vitamin B5 +60.8%
Contains more Vitamin B6Vitamin B6 +608.9%
Contains more FolateFolate +756.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~2.06mg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Waffle Kidney beans raw DV% diff.
Fiber 24.9g 100%
Copper 0.062mg 0.958mg 100%
Folate 46µg 394µg 87%
Selenium 46.2µg 3.2µg 78%
Iron 2.31mg 8.2mg 74%
Polyunsaturated fat 6.785g 0.457g 42%
Potassium 159mg 1406mg 37%
Manganese 0.265mg 1.021mg 33%
Phosphorus 190mg 407mg 31%
Protein 7.9g 23.58g 31%
Magnesium 19mg 140mg 29%
Vitamin B6 0.056mg 0.397mg 26%
Cholesterol 69mg 0mg 23%
Vitamin B1 0.263mg 0.529mg 22%
Sodium 511mg 24mg 21%
Fats 14.1g 0.83g 20%
Zinc 0.68mg 2.79mg 19%
Vitamin K 19µg 16%
Saturated fat 2.866g 0.12g 12%
Calcium 255mg 143mg 11%
Vitamin B2 0.347mg 0.219mg 10%
Vitamin B12 0.25µg 0µg 10%
Monounsaturated fat 3.521g 0.064g 9%
Carbs 32.9g 60.01g 9%
Vitamin A 65µg 0µg 7%
Vitamin B5 0.485mg 0.78mg 6%
Vitamin C 0.4mg 4.5mg 5%
Calories 291kcal 333kcal 2%
Vitamin E 0.22mg 1%
Net carbs 32.9g 35.11g N/A
Sugar 2.23g N/A
Vitamin B3 2.073mg 2.06mg 0%
Tryptophan 0.099mg 0.279mg 0%
Threonine 0.289mg 0.992mg 0%
Isoleucine 0.362mg 1.041mg 0%
Leucine 0.63mg 1.882mg 0%
Lysine 0.384mg 1.618mg 0%
Methionine 0.179mg 0.355mg 0%
Phenylalanine 0.395mg 1.275mg 0%
Valine 0.409mg 1.233mg 0%
Histidine 0.187mg 0.656mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.006g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Waffle
Waffle
2
8% 14% 33% 42% 3%
Protein: 7.9 g
Fats: 14.1 g
Carbs: 32.9 g
Water: 42 g
Other: 3.1 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 +1598.8%
Contains more WaterWater +257.4%
Contains more ProteinProtein +198.5%
Contains more CarbsCarbs +82.4%
Contains more OtherOther +23.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Waffle
Waffle
2
22% 27% 52%
Saturated fat: Sat. Fat 2.866 g
Monounsaturated fat: Mono. Fat 3.521 g
Polyunsaturated fat: Poly. Fat 6.785 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 +5401.6%
Contains more Poly. FatPolyunsaturated fat +1384.7%
Contains less Sat. FatSaturated fat -95.8%

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. Waffle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175039/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.