Walnut vs. Kidney beans raw — In-Depth Nutrition Comparison
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Important differences between walnut and kidney beans raw
- Walnut has more manganese, copper, and vitamin B6; however, kidney beans raw has more folate, fiber, iron, potassium, vitamin B1, and vitamin K.
- Walnut's daily need coverage for manganese is 104% more.
- Walnut has 51 times more saturated fat than kidney beans raw. Walnut has 6.126g of saturated fat, while kidney beans raw has 0.12g.
- Kidney beans raw has a higher glycemic index than walnut.
The food varieties used in the comparison are Nuts, walnuts, english and Beans, kidney, all types, mature seeds, raw.
Infographic
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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.
| Contains more MagnesiumMagnesium | +12.9% |
| Contains more CopperCopper | +65.6% |
| Contains less SodiumSodium | -91.7% |
| Contains more ManganeseManganese | +234.4% |
| Contains more SeleniumSelenium | +53.1% |
| Contains more CalciumCalcium | +45.9% |
| Contains more PotassiumPotassium | +218.8% |
| Contains more IronIron | +181.8% |
| Contains more PhosphorusPhosphorus | +17.6% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +218.2% |
| Contains more Vitamin B6Vitamin B6 | +35.3% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +246.2% |
| Contains more Vitamin B1Vitamin B1 | +55.1% |
| Contains more Vitamin B2Vitamin B2 | +46% |
| Contains more Vitamin B3Vitamin B3 | +83.1% |
| Contains more Vitamin B5Vitamin B5 | +36.8% |
| Contains more Vitamin KVitamin K | +603.7% |
| Contains more FolateFolate | +302% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
15.23 g
Fats:
65.21 g
Carbs:
13.71 g
Water:
4.07 g
Other:
1.78 g
Protein:
23.58 g
Fats:
0.83 g
Carbs:
60.01 g
Water:
11.75 g
Other:
3.83 g
| Contains more FatsFats | +7756.6% |
| Contains more ProteinProtein | +54.8% |
| Contains more CarbsCarbs | +337.7% |
| Contains more WaterWater | +188.7% |
| Contains more OtherOther | +115.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
6.126 g
Monounsaturated fat:
Mono. Fat
8.933 g
Polyunsaturated fat:
Poly. Fat
47.174 g
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 | +13857.8% |
| Contains more Poly. FatPolyunsaturated fat | +10222.5% |
| Contains less Sat. FatSaturated fat | -98% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 47.174g | 0.457g | 311% |
| Manganese | 3.414mg | 1.021mg | 104% |
| Fats | 65.21g | 0.83g | 99% |
| Folate | 98µg | 394µg | 74% |
| Fiber | 6.7g | 24.9g | 73% |
| Copper | 1.586mg | 0.958mg | 70% |
| Iron | 2.91mg | 8.2mg | 66% |
| Potassium | 441mg | 1406mg | 28% |
| Saturated fat | 6.126g | 0.12g | 27% |
| Monounsaturated fat | 8.933g | 0.064g | 22% |
| Protein | 15.23g | 23.58g | 17% |
| Calories | 654kcal | 333kcal | 16% |
| Vitamin B1 | 0.341mg | 0.529mg | 16% |
| Carbs | 13.71g | 60.01g | 15% |
| Vitamin K | 2.7µg | 19µg | 14% |
| Vitamin B6 | 0.537mg | 0.397mg | 11% |
| Phosphorus | 346mg | 407mg | 9% |
| Choline | 39.2mg | 7% | |
| Vitamin B3 | 1.125mg | 2.06mg | 6% |
| Calcium | 98mg | 143mg | 5% |
| Vitamin B2 | 0.15mg | 0.219mg | 5% |
| Magnesium | 158mg | 140mg | 4% |
| Vitamin B5 | 0.57mg | 0.78mg | 4% |
| Vitamin C | 1.3mg | 4.5mg | 4% |
| Zinc | 3.09mg | 2.79mg | 3% |
| Selenium | 4.9µg | 3.2µg | 3% |
| Vitamin E | 0.7mg | 0.22mg | 3% |
| Sodium | 2mg | 24mg | 1% |
| Net carbs | 7.01g | 35.11g | N/A |
| Sugar | 2.61g | 2.23g | N/A |
| Starch | 0.06g | 0% | |
| Vitamin A | 1µg | 0µg | 0% |
| Tryptophan | 0.17mg | 0.279mg | 0% |
| Threonine | 0.596mg | 0.992mg | 0% |
| Isoleucine | 0.625mg | 1.041mg | 0% |
| Leucine | 1.17mg | 1.882mg | 0% |
| Lysine | 0.424mg | 1.618mg | 0% |
| Methionine | 0.236mg | 0.355mg | 0% |
| Phenylalanine | 0.711mg | 1.275mg | 0% |
| Valine | 0.753mg | 1.233mg | 0% |
| Histidine | 0.391mg | 0.656mg | 0% |
| Fructose | 0.09g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
32%
56%
Minerals Daily Need Coverage Score
152%
130%
Comparison summary
Which food contains less Sodium?
Walnut contains less Sodium (difference - 22mg)
Which food is lower in glycemic index?
Walnut is lower in glycemic index (difference - 22)
Which food is lower in Sugar?
Kidney beans raw is lower in Sugar (difference - 0.38g)
Which food is lower in Saturated fat?
Kidney beans raw is lower in Saturated fat (difference - 6.006g)
Which food is cheaper?
Kidney beans raw is cheaper (difference - $3.8)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.