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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 from Kidney beans raw is 100% higher.

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
:
8
Kidney beans raw
Kidney beans raw
Contains more Calcium +78.3%
Contains more Selenium +1343.8%
Contains more Iron +255%
Contains more Magnesium +636.8%
Contains more Phosphorus +114.2%
Contains more Potassium +784.3%
Contains less Sodium -95.3%
Contains more Zinc +310.3%
Contains more Copper +1445.2%
Contains more Manganese +285.3%
Waffle
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 87% 14% 82% 15% 67% 19% 21% 35% 253%
Kidney beans raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 308% 100% 175% 125% 4% 77% 320% 134% 18%
Contains more Calcium +78.3%
Contains more Selenium +1343.8%
Contains more Iron +255%
Contains more Magnesium +636.8%
Contains more Phosphorus +114.2%
Contains more Potassium +784.3%
Contains less Sodium -95.3%
Contains more Zinc +310.3%
Contains more Copper +1445.2%
Contains more Manganese +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
4
:
8
Kidney beans raw
Kidney beans raw
Contains more Vitamin A +∞%
Contains more Vitamin B2 +58.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +1025%
Contains more Vitamin B1 +101.1%
Contains more Vitamin B5 +60.8%
Contains more Vitamin B6 +608.9%
Contains more Folate +756.5%
Equal in Vitamin B3 - 2.06
Waffle
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 0% 0% 2% 66% 81% 39% 30% 13% 35% 32% 0%
Kidney beans raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 15% 133% 51% 39% 47% 92% 296% 0% 48%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +58.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +1025%
Contains more Vitamin B1 +101.1%
Contains more Vitamin B5 +60.8%
Contains more Vitamin B6 +608.9%
Contains more Folate +756.5%
Equal in Vitamin B3 - 2.06

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Waffle
Waffle
2
:
1
Kidney beans raw
Kidney beans raw
Contains more Monounsaturated Fat +5401.6%
Contains more Polyunsaturated fat +1384.7%
Contains less Saturated Fat -95.8%
Waffle
22% 27% 52%
Saturated Fat: 2.866 g
Monounsaturated Fat: 3.521 g
Polyunsaturated fat: 6.785 g
Kidney beans raw
19% 10% 71%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.457 g
Contains more Monounsaturated Fat +5401.6%
Contains more Polyunsaturated fat +1384.7%
Contains less Saturated Fat -95.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Waffle Kidney beans raw Opinion
Net carbs 32.9g 35.11g Kidney beans raw
Protein 7.9g 23.58g Kidney beans raw
Fats 14.1g 0.83g Waffle
Carbs 32.9g 60.01g Kidney beans raw
Calories 291kcal 333kcal Kidney beans raw
Sugar 2.23g Waffle
Fiber 24.9g Kidney beans raw
Calcium 255mg 143mg Waffle
Iron 2.31mg 8.2mg Kidney beans raw
Magnesium 19mg 140mg Kidney beans raw
Phosphorus 190mg 407mg Kidney beans raw
Potassium 159mg 1406mg Kidney beans raw
Sodium 511mg 24mg Kidney beans raw
Zinc 0.68mg 2.79mg Kidney beans raw
Copper 0.062mg 0.958mg Kidney beans raw
Manganese 0.265mg 1.021mg Kidney beans raw
Selenium 46.2µg 3.2µg Waffle
Vitamin A 228IU 0IU Waffle
Vitamin A RAE 65µg 0µg Waffle
Vitamin E 0.22mg Kidney beans raw
Vitamin C 0.4mg 4.5mg Kidney beans raw
Vitamin B1 0.263mg 0.529mg Kidney beans raw
Vitamin B2 0.347mg 0.219mg Waffle
Vitamin B3 2.073mg 2.06mg Waffle
Vitamin B5 0.485mg 0.78mg Kidney beans raw
Vitamin B6 0.056mg 0.397mg Kidney beans raw
Folate 46µg 394µg Kidney beans raw
Vitamin B12 0.25µg 0µg Waffle
Vitamin K 19µg Kidney beans raw
Tryptophan 0.099mg 0.279mg Kidney beans raw
Threonine 0.289mg 0.992mg Kidney beans raw
Isoleucine 0.362mg 1.041mg Kidney beans raw
Leucine 0.63mg 1.882mg Kidney beans raw
Lysine 0.384mg 1.618mg Kidney beans raw
Methionine 0.179mg 0.355mg Kidney beans raw
Phenylalanine 0.395mg 1.275mg Kidney beans raw
Valine 0.409mg 1.233mg Kidney beans raw
Histidine 0.187mg 0.656mg Kidney beans raw
Cholesterol 69mg 0mg Kidney beans raw
Saturated Fat 2.866g 0.12g Kidney beans raw
Omega-3 - DHA 0.006g 0g Waffle
Omega-3 - EPA 0.001g 0g Waffle
Monounsaturated Fat 3.521g 0.064g Waffle
Polyunsaturated fat 6.785g 0.457g Waffle

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Waffle Kidney beans raw
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
26%
Waffle
60%
Kidney beans raw
Minerals Daily Need Coverage Score
66%
Waffle
130%
Kidney beans raw

Comparison summary

Which food is lower in Sugar?
Waffle
Waffle is lower in Sugar (difference - 2.23g)
Which food is cheaper?
Waffle
Waffle is cheaper (difference - $1.2)
Which food contains less Sodium?
Kidney beans raw
Kidney beans raw contains less Sodium (difference - 487mg)
Which food is lower in Cholesterol?
Kidney beans raw
Kidney beans raw is lower in Cholesterol (difference - 69mg)
Which food is lower in Saturated Fat?
Kidney beans raw
Kidney beans raw is lower in Saturated Fat (difference - 2.746g)
Which food is lower in glycemic index?
Kidney beans raw
Kidney beans raw is lower in glycemic index (difference - 54)
Which food is richer in minerals?
Kidney beans raw
Kidney beans raw is relatively richer in minerals
Which food is richer in vitamins?
Kidney beans raw
Kidney beans raw is relatively richer in vitamins

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.