Nutrient Comparison: Small White Beans VS Red Kidney Beans per 14 oz
Compare the macro and micronutrient content in 14 oz of Small White Beans versus 14 oz of Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Small White Beans vs Red Kidney Beans:
- 14 ounces of Small White Beans have 1.2 times more Vitamin B1 than Red Kidney Beans.
- While 14 oz of Raw Red Kidney Beans contain 1.6 times more Vitamin B3 and more Vitamin C than Raw Small White Beans.
- Both Small White Beans and Red Kidney Beans provide similar amounts of 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 Small White Beans as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Small White Beans vs Red Kidney Beans:
- 14 ounces of Small White Beans have 2.1 times more Calcium, 1.3 times more Magnesium and 4 times more Selenium than Red Kidney Beans.
- Both Small White Beans and Red Kidney 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 Small White Beans have 1.6 times more Fiber than Red Kidney Beans.
- While 14 oz of Raw Red Kidney Beans contain 1.5 times more Omega 3 than Raw Small White Beans.
- Both Small White Beans and Red Kidney Beans offer comparable quantities of Energy, Carbohydrate and Protein per 14 ounces.
- Both Raw Small White Beans as well as Raw Red Kidney Beans provide inadequate amounts of Omega 6 in 14 ounces.