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  6. Beans, kidney, all types, mature seeds, canned vs. Avocado

Beans, kidney, all types, mature seeds, canned vs. Avocado — In-Depth Nutrition Comparison

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What are the main differences between beans, kidney, all types, mature seeds, canned and avocados?

  • Avocados have more vitamin B5, vitamin K, vitamin B6, vitamin E, folate, vitamin C, fiber, and vitamin B3 than beans, kidney, all types, mature seeds, canned.
  • Avocados' daily need coverage for vitamin B5 is 25% higher.
  • Avocados have 42 times less sodium than beans, kidney, all types, mature seeds, canned. Beans, kidney, all types, mature seeds, canned has 296mg of sodium, while avocados have 7mg.

We used Beans, kidney, all types, mature seeds, canned and Avocados, raw, all commercial varieties types in this comparison.

Infographic

Beans, kidney, all types, mature seeds, canned vs Avocado 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 10% 21% 44% 45% 13% 39% 39% 22% 4.9%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
Contains more CalciumCalcium +183.3%
Contains more IronIron +112.7%
Contains more PhosphorusPhosphorus +73.1%
Contains more ManganeseManganese +18.3%
Contains more SeleniumSelenium +125%
Contains more PotassiumPotassium +104.6%
Contains more CopperCopper +40.7%
Contains more ZincZinc +39.1%
Contains less SodiumSodium -97.6%
~equal in Magnesium ~29mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 4% 0% 0% 0.4% 29% 12% 7.7% 8.3% 17% 0% 10% 27%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 33% 0% 2.3% 41% 17% 30% 33% 83% 59% 0% 53% 61%
Contains more Vitamin B1Vitamin B1 +73.1%
Contains more Vitamin CVitamin C +733.3%
Contains more Vitamin EVitamin E +10250%
Contains more Vitamin B2Vitamin B2 +154.9%
Contains more Vitamin B3Vitamin B3 +322.9%
Contains more Vitamin B5Vitamin B5 +906.5%
Contains more Vitamin B6Vitamin B6 +247.3%
Contains more Vitamin KVitamin K +412.2%
Contains more FolateFolate +125%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Beans, kidney, all types, mature seeds, canned Avocado DV% diff.
Vitamin B5 0.138mg 1.389mg 25%
Monounsaturated fat 0.382g 9.799g 24%
Fats 0.6g 14.66g 22%
Vitamin E 0.02mg 2.07mg 14%
Vitamin B6 0.074mg 0.257mg 14%
Vitamin K 4.1µg 21µg 14%
Sodium 296mg 7mg 13%
Folate 36µg 81µg 11%
Vitamin C 1.2mg 10mg 10%
Fiber 4.3g 6.7g 10%
Polyunsaturated fat 0.263g 1.816g 10%
Saturated fat 0.141g 2.126g 9%
Iron 1.17mg 0.55mg 8%
Vitamin B3 0.411mg 1.738mg 8%
Potassium 237mg 485mg 7%
Protein 5.22g 2g 6%
Copper 0.135mg 0.19mg 6%
Vitamin B2 0.051mg 0.13mg 6%
Phosphorus 90mg 52mg 5%
Calories 84kcal 160kcal 4%
Starch 8.9g 0.11g 4%
Vitamin B1 0.116mg 0.067mg 4%
Choline 34.9mg 14.2mg 4%
Carbs 14.5g 8.53g 2%
Calcium 34mg 12mg 2%
Zinc 0.46mg 0.64mg 2%
Vitamin A 7µg 1%
Manganese 0.168mg 0.142mg 1%
Selenium 0.9µg 0.4µg 1%
Protein per 100 calories 6.2g 1.3g N/A
Calories per 10 g protein 161kcal 800kcal N/A
Weight per 100 calories 119g 63g N/A
Unsaturated / Saturated Fat ratio 4.6 5.5 N/A
Net carbs 10.2g 1.83g N/A
Magnesium 27mg 29mg 0%
Sugar 1.85g 0.66g N/A
Tryptophan 0.063mg 0.025mg 0%
Threonine 0.193mg 0.073mg 0%
Isoleucine 0.248mg 0.084mg 0%
Leucine 0.445mg 0.143mg 0%
Lysine 0.367mg 0.132mg 0%
Methionine 0.068mg 0.038mg 0%
Phenylalanine 0.309mg 0.097mg 0%
Valine 0.302mg 0.107mg 0%
Histidine 0.144mg 0.049mg 0%
Fructose 0g 0.12g 0%
Omega-3 - ALA 0.075g 0.111g N/A
Omega-6 - Gamma-linoleic acid 0g 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 15% 78%
Protein: 5.22 g
Fats: 0.6 g
Carbs: 14.5 g
Water: 78.04 g
Other: 1.64 g
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Contains more ProteinProtein +161%
Contains more CarbsCarbs +70%
Contains more FatsFats +2343.3%
~equal in Water ~73.23g
~equal in Other ~1.58g

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 49% 33%
Saturated fat: Sat. Fat 0.141 g
Monounsaturated fat: Mono. Fat 0.382 g
Polyunsaturated fat: Poly. Fat 0.263 g
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 g
Contains less Sat. FatSaturated fat -93.4%
Contains more Mono. FatMonounsaturated fat +2465.2%
Contains more Poly. FatPolyunsaturated fat +590.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
83% 17%
Starch: 8.9 g
Sucrose: 1.85 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
14% 8% 49% 16% 13%
Starch: 0.11 g
Sucrose: 0.06 g
Glucose: 0.37 g
Fructose: 0.12 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.1 g
Contains more StarchStarch +7990.9%
Contains more SucroseSucrose +2983.3%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more GalactoseGalactose +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g

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. Beans, kidney, all types, mature seeds, canned - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173741/nutrients
  2. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.