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