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  6. Kidney beans vs. Rainbow trout

Kidney beans vs. Rainbow trout — In-Depth Nutrition Comparison

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How are kidney beans and rainbow trout different?

  • Kidney beans are richer in folate, fiber, and iron, while rainbow trout is higher in vitamin B12, vitamin D*, selenium, vitamin B3, vitamin B5, and protein.
  • Rainbow trout covers your daily need for vitamin B12 179% more than kidney beans.
  • Kidney beans have a higher glycemic index (22) than rainbow trout (0).

Beans, kidney, all types, mature seeds, cooked, boiled, without salt and Fish, trout, rainbow, farmed, raw types were used in this article.

Infographic

Kidney beans vs Rainbow trout infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 11% 36% 83% 72% 27% 59% 0.13% 56% 6%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 7.5% 33% 12% 15% 12% 97% 6.7% 1.4% 129%
Contains more MagnesiumMagnesium +68%
Contains more CalciumCalcium +40%
Contains more IronIron +616.1%
Contains more CopperCopper +369.6%
Contains more ZincZinc +122.2%
Contains less SodiumSodium -98%
Contains more ManganeseManganese +3809.1%
Contains more PhosphorusPhosphorus +63.8%
Contains more SeleniumSelenium +2045.5%
~equal in Potassium ~377mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each 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% 0.6% 40% 13% 11% 13% 28% 0% 21% 98%
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 9.7% 239% 28% 47% 30% 21% 104% 100% 78% 538% 0.25% 8.3%
Contains more Vitamin B1Vitamin B1 +33.3%
Contains more Vitamin KVitamin K +8300%
Contains more FolateFolate +1081.8%
Contains more Vitamin CVitamin C +141.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +7700%
Contains more Vitamin B2Vitamin B2 +55.2%
Contains more Vitamin B3Vitamin B3 +863.1%
Contains more Vitamin B5Vitamin B5 +657.7%
Contains more Vitamin B6Vitamin B6 +183.3%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Kidney beans Rainbow trout DV% diff.
Vitamin B12 0µg 4.3µg 179%
Vitamin D 0µg 15.9µg 80%
Vitamin D* 0 IU 635 IU 79%
Selenium 1.1µg 23.6µg 41%
Vitamin B3 0.578mg 5.567mg 31%
Folate 130µg 11µg 30%
Vitamin B5 0.22mg 1.667mg 29%
Fiber 6.4g 0g 26%
Iron 2.22mg 0.31mg 24%
Protein 8.67g 19.94g 23%
Cholesterol 0mg 59mg 20%
Copper 0.216mg 0.046mg 19%
Manganese 0.43mg 0.011mg 18%
Vitamin B6 0.12mg 0.34mg 17%
Vitamin E 0.03mg 2.34mg 15%
Phosphorus 138mg 226mg 13%
Fats 0.5g 6.18g 9%
Vitamin A 0µg 84µg 9%
Carbs 22.8g 0g 8%
Polyunsaturated fat 0.278g 1.507g 8%
Vitamin K 8.4µg 0.1µg 7%
Choline 30.5mg 65mg 6%
Saturated fat 0.073g 1.383g 6%
Zinc 1mg 0.45mg 5%
Monounsaturated fat 0.039g 1.979g 5%
Magnesium 42mg 25mg 4%
Omega-3 (ALA) 0.059g 4%
Vitamin B1 0.16mg 0.12mg 3%
Omega-6 (Linoleic acid) 0.466g 3%
Vitamin C 1.2mg 2.9mg 2%
Sodium 1mg 51mg 2%
Vitamin B2 0.058mg 0.09mg 2%
Calories 127kcal 141kcal 1%
Calcium 35mg 25mg 1%
Potassium 405mg 377mg 1%
Protein per 100 calories 6.8g 14g N/A
Calories per 10 g protein 146kcal 71kcal N/A
Weight per 100 calories 79g 71g N/A
Unsaturated / Saturated Fat ratio 4.3 2.5 N/A
Net carbs 16.4g 0g N/A
Sugar 0.32g 0g N/A
Trans fat 0g 0.047g N/A
Tryptophan 0.104mg 0.234mg 0%
Threonine 0.319mg 0.915mg 0%
Isoleucine 0.41mg 0.962mg 0%
Leucine 0.736mg 1.696mg 0%
Lysine 0.607mg 1.916mg 0%
Methionine 0.113mg 0.618mg 0%
Phenylalanine 0.511mg 0.815mg 0%
Valine 0.5mg 1.075mg 0%
Histidine 0.238mg 0.614mg 0%
Omega-3 (EPA) 0g 0.217g N/A
Omega-3 (DHA) 0g 0.516g N/A
Omega-3 (DPA) 0g 0.091g N/A
Omega-3 (Eicosatrienoic acid) 0.007g N/A
Omega-6 (Gamma-linolenic acid) 0.008g N/A
Omega-6 (Dihomo-gamma-linolenic acid) 0.02g N/A
Omega-6 (Eicosadienoic acid) 0.04g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 23% 67%
Protein: 8.67 g
Fats: 0.5 g
Carbs: 22.8 g
Water: 66.94 g
Other: 1.09 g
20% 6% 74%
Protein: 19.94 g
Fats: 6.18 g
Carbs: 0 g
Water: 73.8 g
Other: 0.08 g
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +130%
Contains more FatsFats +1136%
Contains more WaterWater +10.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 71%
Saturated fat: Sat. Fat 0.073 g
Monounsaturated fat: Mono. Fat 0.039 g
Polyunsaturated fat: Poly. Fat 0.278 g
28% 41% 31%
Saturated fat: Sat. Fat 1.383 g
Monounsaturated fat: Mono. Fat 1.979 g
Polyunsaturated fat: Poly. Fat 1.507 g
Contains less Sat. FatSaturated fat -94.7%
Contains more Mono. FatMonounsaturated fat +4974.4%
Contains more Poly. FatPolyunsaturated fat +442.1%

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. Kidney beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173740/nutrients
  2. Rainbow trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173717/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.