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  6. Welsh onion vs. Kidney beans raw

Welsh onion vs. Kidney beans raw — In-Depth Nutrition Comparison

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Significant differences between welsh onion and kidney beans raw

  • Welsh onion has more vitamin K; however, kidney beans raw is richer in copper, folate, fiber, iron, phosphorus, vitamin B1, manganese, potassium, and magnesium.
  • Welsh onion covers your daily vitamin K needs 145% more than kidney beans raw.
  • Welsh onion has a higher glycemic index. The glycemic index of welsh onion is 39, while the glycemic index of kidney beans raw is 22.

Specific food types used in this comparison are Onions, welsh, raw and Beans, kidney, all types, mature seeds, raw.

Infographic

Welsh onion 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 5.4% 19% 46% 23% 14% 21% 2.2% 18% 3.3%
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 less SodiumSodium -29.2%
Contains more MagnesiumMagnesium +508.7%
Contains more CalciumCalcium +694.4%
Contains more PotassiumPotassium +563.2%
Contains more IronIron +572.1%
Contains more CopperCopper +1268.6%
Contains more ZincZinc +436.5%
Contains more PhosphorusPhosphorus +730.6%
Contains more ManganeseManganese +645.3%
Contains more SeleniumSelenium +433.3%

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.
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 90% 0% 10% 0% 13% 21% 7.5% 10% 17% 0% 484% 12% 2.9%
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 CVitamin C +500%
Contains more Vitamin EVitamin E +131.8%
Contains more Vitamin KVitamin K +917.9%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +958%
Contains more Vitamin B2Vitamin B2 +143.3%
Contains more Vitamin B3Vitamin B3 +415%
Contains more Vitamin B5Vitamin B5 +361.5%
Contains more Vitamin B6Vitamin B6 +451.4%
Contains more FolateFolate +2362.5%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Welsh onion Kidney beans raw DV% diff.
Vitamin K 193.4µg 19µg 145%
Copper 0.07mg 0.958mg 99%
Folate 16µg 394µg 95%
Fiber 2.4g 24.9g 90%
Iron 1.22mg 8.2mg 87%
Phosphorus 49mg 407mg 51%
Protein 1.9g 23.58g 43%
Vitamin B1 0.05mg 0.529mg 40%
Manganese 0.137mg 1.021mg 38%
Potassium 212mg 1406mg 35%
Magnesium 23mg 140mg 28%
Vitamin C 27mg 4.5mg 25%
Vitamin B6 0.072mg 0.397mg 25%
Zinc 0.52mg 2.79mg 21%
Carbs 6.5g 60.01g 18%
Calories 34kcal 333kcal 15%
Calcium 18mg 143mg 13%
Vitamin B5 0.169mg 0.78mg 12%
Vitamin B2 0.09mg 0.219mg 10%
Vitamin B3 0.4mg 2.06mg 10%
Selenium 0.6µg 3.2µg 5%
Vitamin E 0.51mg 0.22mg 2%
Polyunsaturated fat 0.156g 0.457g 2%
Fats 0.4g 0.83g 1%
Choline 5.3mg 1%
Net carbs 4.1g 35.11g N/A
Sugar 2.18g 2.23g N/A
Sodium 17mg 24mg 0%
Saturated fat 0.067g 0.12g 0%
Monounsaturated fat 0.056g 0.064g 0%
Tryptophan 0.021mg 0.279mg 0%
Threonine 0.074mg 0.992mg 0%
Isoleucine 0.081mg 1.041mg 0%
Leucine 0.113mg 1.882mg 0%
Lysine 0.095mg 1.618mg 0%
Methionine 0.021mg 0.355mg 0%
Phenylalanine 0.061mg 1.275mg 0%
Valine 0.084mg 1.233mg 0%
Histidine 0.033mg 0.656mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 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 WaterWater +670.2%
Contains more ProteinProtein +1141.1%
Contains more FatsFats +107.5%
Contains more CarbsCarbs +823.2%
Contains more OtherOther +447.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 20% 56%
Saturated fat: Sat. Fat 0.067 g
Monounsaturated fat: Mono. Fat 0.056 g
Polyunsaturated fat: Poly. Fat 0.156 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 less Sat. FatSaturated fat -44.2%
Contains more Mono. FatMonounsaturated fat +14.3%
Contains more Poly. FatPolyunsaturated fat +192.9%

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. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/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.