Nutrient Comparison: Red Kidney Beans VS White Beans per 14 oz
Compare the macro and micronutrient content in 14 oz of Red Kidney Beans versus 14 oz of 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 White Beans:
- 14 ounces of Red Kidney Beans have 1.4 times more Vitamin B1, 1.5 times more Vitamin B2, 4.4 times more Vitamin B3, 1.2 times more Vitamin B6 and more Vitamin C than White Beans.
- Both Red Kidney Beans and White Beans provide similar amounts of Vitamin B5, Vitamin B9 and Vitamin K per 14 ounces.
- 14 ounces of White Beans have insufficient amounts of Vitamin C
- Both Raw Red Kidney Beans as well as Raw White Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 ounces.
Comparing minerals per 14 ounces for Red Kidney Beans vs White Beans:
- 14 ounces of Red Kidney Beans have 1.3 times more Phosphorus than White Beans.
- While 14 oz of Raw White Beans contain 2.9 times more Calcium, 1.4 times more Copper, 1.6 times more Iron, 1.4 times more Magnesium, 1.6 times more Manganese, 1.3 times more Potassium, 4 times more Selenium and 1.3 times more Zinc than Raw Red Kidney Beans.
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Red Kidney Beans have 2.2 times more Omega 3 than White Beans.
- Both Red Kidney Beans and White Beans offer comparable quantities of Energy, Carbohydrate, Sugars, Fiber and Protein per 14 ounces.
- Both Raw Red Kidney Beans as well as Raw White Beans provide inadequate amounts of Omega 6 in 14 ounces.