Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Nuts
  4. Walnut
  5. Compare
  6. Walnut vs. Kidney beans

Walnut vs. Kidney beans — In-Depth Nutrition Comparison

Compare

Summary of differences between Walnut and Kidney beans

  • Walnut has more Copper, Manganese, Vitamin B6, Phosphorus, Magnesium, Zinc, Vitamin B1, and Iron, however, Kidney beans is higher in Folate.
  • Walnut covers your daily need of Copper 152% more than Kidney beans.
  • Walnut has 84 times more Saturated Fat than Kidney beans. While Walnut has 6.126g of Saturated Fat, Kidney beans has only 0.073g.

These are the specific foods used in this comparison Nuts, walnuts, english and Beans, kidney, all types, mature seeds, cooked, boiled, without salt.

Infographic

Walnut vs Kidney beans 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.
Walnut
Walnut
9
:
1
Kidney beans
Kidney beans
Contains more Calcium +180%
Contains more Iron +31.1%
Contains more Magnesium +276.2%
Contains more Phosphorus +150.7%
Contains more Zinc +209%
Contains more Copper +634.3%
Contains more Manganese +694%
Contains more Selenium +345.5%
Contains less Sodium -50%
Equal in Potassium - 405
Walnut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 110% 113% 149% 39% 1% 85% 529% 446% 27%
Kidney beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 84% 30% 60% 36% 1% 28% 72% 57% 6%
Contains more Calcium +180%
Contains more Iron +31.1%
Contains more Magnesium +276.2%
Contains more Phosphorus +150.7%
Contains more Zinc +209%
Contains more Copper +634.3%
Contains more Manganese +694%
Contains more Selenium +345.5%
Contains less Sodium -50%
Equal in Potassium - 405

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.
Walnut
Walnut
8
:
2
Kidney beans
Kidney beans
Contains more Vitamin A +∞%
Contains more Vitamin E +2233.3%
Contains more Vitamin B1 +113.1%
Contains more Vitamin B2 +158.6%
Contains more Vitamin B3 +94.6%
Contains more Vitamin B5 +159.1%
Contains more Vitamin B6 +347.5%
Contains more Folate +32.7%
Contains more Vitamin K +211.1%
Equal in Vitamin C - 1.2
Walnut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 14% 0% 5% 86% 35% 22% 35% 124% 74% 0% 7%
Kidney beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 4% 40% 14% 11% 14% 28% 98% 0% 22%
Contains more Vitamin A +∞%
Contains more Vitamin E +2233.3%
Contains more Vitamin B1 +113.1%
Contains more Vitamin B2 +158.6%
Contains more Vitamin B3 +94.6%
Contains more Vitamin B5 +159.1%
Contains more Vitamin B6 +347.5%
Contains more Folate +32.7%
Contains more Vitamin K +211.1%
Equal in Vitamin C - 1.2

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
Walnut
3
:
2
Kidney beans
Kidney beans
Contains more Protein +75.7%
Contains more Fats +12942%
Contains more Other +63.3%
Contains more Carbs +66.3%
Contains more Water +1544.7%
Walnut
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 g
Kidney beans
9% 23% 67%
Protein: 8.67 g
Fats: 0.5 g
Carbs: 22.8 g
Water: 66.94 g
Other: 1.09 g
Contains more Protein +75.7%
Contains more Fats +12942%
Contains more Other +63.3%
Contains more Carbs +66.3%
Contains more Water +1544.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Walnut
Walnut
2
:
1
Kidney beans
Kidney beans
Contains more Monounsaturated Fat +22805.1%
Contains more Polyunsaturated fat +16869.1%
Contains less Saturated Fat -98.8%
Walnut
10% 14% 76%
Saturated Fat: 6.126 g
Monounsaturated Fat: 8.933 g
Polyunsaturated fat: 47.174 g
Kidney beans
19% 10% 71%
Saturated Fat: 0.073 g
Monounsaturated Fat: 0.039 g
Polyunsaturated fat: 0.278 g
Contains more Monounsaturated Fat +22805.1%
Contains more Polyunsaturated fat +16869.1%
Contains less Saturated Fat -98.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Walnut Kidney beans Opinion
Net carbs 7.01g 16.4g Kidney beans
Protein 15.23g 8.67g Walnut
Fats 65.21g 0.5g Walnut
Carbs 13.71g 22.8g Kidney beans
Calories 654kcal 127kcal Walnut
Starch 0.06g Walnut
Fructose 0.09g Walnut
Sugar 2.61g 0.32g Kidney beans
Fiber 6.7g 6.4g Walnut
Calcium 98mg 35mg Walnut
Iron 2.91mg 2.22mg Walnut
Magnesium 158mg 42mg Walnut
Phosphorus 346mg 138mg Walnut
Potassium 441mg 405mg Walnut
Sodium 2mg 1mg Kidney beans
Zinc 3.09mg 1mg Walnut
Copper 1.586mg 0.216mg Walnut
Manganese 3.414mg 0.43mg Walnut
Selenium 4.9µg 1.1µg Walnut
Vitamin A 20IU 0IU Walnut
Vitamin A RAE 1µg 0µg Walnut
Vitamin E 0.7mg 0.03mg Walnut
Vitamin C 1.3mg 1.2mg Walnut
Vitamin B1 0.341mg 0.16mg Walnut
Vitamin B2 0.15mg 0.058mg Walnut
Vitamin B3 1.125mg 0.578mg Walnut
Vitamin B5 0.57mg 0.22mg Walnut
Vitamin B6 0.537mg 0.12mg Walnut
Folate 98µg 130µg Kidney beans
Vitamin K 2.7µg 8.4µg Kidney beans
Tryptophan 0.17mg 0.104mg Walnut
Threonine 0.596mg 0.319mg Walnut
Isoleucine 0.625mg 0.41mg Walnut
Leucine 1.17mg 0.736mg Walnut
Lysine 0.424mg 0.607mg Kidney beans
Methionine 0.236mg 0.113mg Walnut
Phenylalanine 0.711mg 0.511mg Walnut
Valine 0.753mg 0.5mg Walnut
Histidine 0.391mg 0.238mg Walnut
Saturated Fat 6.126g 0.073g Kidney beans
Monounsaturated Fat 8.933g 0.039g Walnut
Polyunsaturated fat 47.174g 0.278g Walnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut Kidney beans
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Walnut
Walnut vs Almond
Almond
Walnut
Walnut vs Cashew
Cashew
Walnut
Walnut vs Brazil nut
Brazil nut
Kidney beans
Kidney beans vs Yellow beans raw
Yellow beans raw
Kidney beans
Kidney beans vs White beans raw
White beans raw
Kidney beans
Kidney beans vs Fava beans raw
Fava beans raw

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
33%
Walnut
19%
Kidney beans
Minerals Daily Need Coverage Score
152%
Walnut
38%
Kidney beans

Comparison summary

Which food is richer in minerals?
Walnut
Walnut is relatively richer in minerals
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 22)
Which food is richer in vitamins?
Walnut
Walnut is relatively richer in vitamins
Which food is lower in Sugar?
Kidney beans
Kidney beans is lower in Sugar (difference - 2.29g)
Which food contains less Sodium?
Kidney beans
Kidney beans contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Kidney beans
Kidney beans is lower in Saturated Fat (difference - 6.053g)
Which food is cheaper?
Kidney beans
Kidney beans is cheaper (difference - $3.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/nutrients
  2. Kidney beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173740/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.