Nutrient Comparison: Red Kidney Beans VS Small White Beans per 14 oz
Compare the macro and micronutrient content in 14 oz of Red Kidney Beans versus 14 oz of Small White Beans to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Red Kidney Beans vs Small White Beans:
- 14 ounces of Red Kidney Beans have 1.6 times more Vitamin B3 and more Vitamin C than Small White Beans.
- Both Red Kidney Beans and Small White Beans provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin B9 per 14 ounces.
- 14 ounces of Small White Beans have insufficient amounts of Vitamin C
- Both Raw Red Kidney Beans as well as Raw Small White Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Red Kidney Beans vs Small White Beans:
- 14 oz of Raw Small White Beans contain 2.1 times more Calcium, 1.3 times more Magnesium and 4 times more Selenium than Raw Red Kidney Beans.
- Both Red Kidney Beans and Small White Beans contain similar levels of Copper, Iron, Manganese, Phosphorus, Potassium and Zinc per 14 ounces.
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Red Kidney Beans have 1.5 times more Omega 3 than Small White Beans.
- While 14 oz of Raw Small White Beans contain 1.6 times more Fiber than Raw Red Kidney Beans.
- Both Red Kidney Beans and Small White Beans offer comparable quantities of Energy, Carbohydrate and Protein per 14 ounces.
- Both Raw Red Kidney Beans as well as Raw Small White Beans provide inadequate amounts of Omega 6 in 14 ounces.