Nutrient Comparison: White Beans VS Red Kidney Beans per 7 oz
Compare the macro and micronutrient content in 7 oz of White Beans versus 7 oz of Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 7 ounces of White Beans vs Red Kidney Beans:
- 7 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 seven ounces.
- 7 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 seven ounces.
Comparing minerals per 7 ounces for White Beans vs Red Kidney Beans:
- 7 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 7 oz of Raw Red Kidney Beans contain 1.3 times more Phosphorus than Raw White Beans.
Comparison of macro-nutrients per 7 ounces:
- 7 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 seven ounces.
- Both Raw White Beans as well as Raw Red Kidney Beans provide inadequate amounts of Omega 6 in seven ounces.