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  6. Beans vs. Kidney beans

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.

Infographic

Beans vs Kidney beans infographic
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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.
Beans
Beans
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 11% 36% 83% 72% 27% 59% 0.13% 56% 6%
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%
~equal in Copper ~0.216mg
~equal in Sodium ~1mg

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.
Beans
Beans
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 10% 1.7% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 4% 0% 0.6% 0% 40% 13% 11% 13% 28% 0% 21% 98% 17%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.16mg
~equal in Vitamin B2 ~0.058mg
~equal in Vitamin B6 ~0.12mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~30.5mg

All nutrients comparison - raw data values

Nutrient Beans Kidney beans 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beans
Beans
2
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
9% 23% 67%
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
Beans
Beans
0
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
19% 10% 71%
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%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/nutrients
  2. Kidney beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173740/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.