Beans vs. Kidney beans — In-Depth Nutrition Comparison
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What are the differences between beans and kidney beans?
- Beans are higher in selenium; however, kidney beans is richer in folate, iron, and vitamin K.
- Kidney beans's daily need coverage for folate is 27% more.
- Kidney beans contains 24 times less sugar than beans. Beans contain 7.78g of sugar, while kidney beans contains 0.32g.
- Kidney beans has a lower glycemic index (22) than beans (33).
We used Beans, baked, canned, no salt added and Beans, kidney, all types, mature seeds, cooked, boiled, without salt types in this article.
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more CalciumCalcium | +42.9% |
| Contains more ZincZinc | +40% |
| Contains more SeleniumSelenium | +309.1% |
| Contains more MagnesiumMagnesium | +31.3% |
| Contains more PotassiumPotassium | +36.8% |
| Contains more IronIron | +665.5% |
| Contains more PhosphorusPhosphorus | +32.7% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin CVitamin C | +158.3% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +400% |
| Contains more Vitamin B3Vitamin B3 | +34.4% |
| Contains more Vitamin KVitamin K | +950% |
| Contains more FolateFolate | +441.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
4.8 g
Fats:
0.4 g
Carbs:
20.49 g
Water:
72.6 g
Other:
1.71 g
Protein:
8.67 g
Fats:
0.5 g
Carbs:
22.8 g
Water:
66.94 g
Other:
1.09 g
| Contains more OtherOther | +56.9% |
| Contains more ProteinProtein | +80.6% |
| Contains more FatsFats | +25% |
| Contains more CarbsCarbs | +11.3% |
~equal in
Water
~66.94g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.103 g
Monounsaturated fat:
Mono. Fat
0.035 g
Polyunsaturated fat:
Poly. Fat
0.172 g
Saturated fat:
Sat. Fat
0.073 g
Monounsaturated fat:
Mono. Fat
0.039 g
Polyunsaturated fat:
Poly. Fat
0.278 g
| Contains less Sat. FatSaturated fat | -29.1% |
| Contains more Mono. FatMonounsaturated fat | +11.4% |
| Contains more Poly. FatPolyunsaturated fat | +61.6% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in Sodium | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Folate | 24µg | 130µg | 27% |
| Iron | 0.29mg | 2.22mg | 24% |
| Manganese | 0.43mg | 19% | |
| Protein | 4.8g | 8.67g | 8% |
| Selenium | 4.5µg | 1.1µg | 6% |
| Vitamin K | 0.8µg | 8.4µg | 6% |
| Phosphorus | 104mg | 138mg | 5% |
| Fiber | 5.5g | 6.4g | 4% |
| Vitamin B5 | 0.22mg | 4% | |
| Zinc | 1.4mg | 1mg | 4% |
| Potassium | 296mg | 405mg | 3% |
| Magnesium | 32mg | 42mg | 2% |
| Calcium | 50mg | 35mg | 2% |
| Vitamin C | 3.1mg | 1.2mg | 2% |
| Vitamin B6 | 0.13mg | 0.12mg | 1% |
| Vitamin B3 | 0.43mg | 0.578mg | 1% |
| Polyunsaturated fat | 0.172g | 0.278g | 1% |
| Calories | 105kcal | 127kcal | 1% |
| Vitamin B1 | 0.15mg | 0.16mg | 1% |
| Vitamin E | 0.15mg | 0.03mg | 1% |
| Copper | 0.206mg | 0.216mg | 1% |
| Carbs | 20.49g | 22.8g | 1% |
| Vitamin A | 5µg | 0µg | 1% |
| Fats | 0.4g | 0.5g | 0% |
| Net carbs | 14.99g | 16.4g | N/A |
| Sugar | 7.78g | 0.32g | N/A |
| Sodium | 1mg | 1mg | 0% |
| Vitamin B2 | 0.06mg | 0.058mg | 0% |
| Choline | 30.8mg | 30.5mg | 0% |
| Saturated fat | 0.103g | 0.073g | 0% |
| Monounsaturated fat | 0.035g | 0.039g | 0% |
| Tryptophan | 0.104mg | 0% | |
| Threonine | 0.319mg | 0% | |
| Isoleucine | 0.41mg | 0% | |
| Leucine | 0.736mg | 0% | |
| Lysine | 0.607mg | 0% | |
| Methionine | 0.113mg | 0% | |
| Phenylalanine | 0.511mg | 0% | |
| Valine | 0.5mg | 0% | |
| Histidine | 0.238mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
11%
19%
Minerals Daily Need Coverage Score
25%
38%
Comparison summary
Which food is lower in Sugar?
Kidney beans is lower in Sugar (difference - 7.46g)
Which food is lower in Saturated fat?
Kidney beans is lower in Saturated fat (difference - 0.03g)
Which food is lower in glycemic index?
Kidney beans is lower in glycemic index (difference - 11)
Which food is cheaper?
Kidney beans is cheaper (difference - $0.3)
Which food is richer in minerals?
Kidney beans is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
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The foods are relatively equal in Sodium (1 mg)
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.