Kidney Beans vs. Green Beans — Nutrition and Health Differences

Calories

Kidney beans are higher in calories compared to green beans. 

Kidney beans contain 3.6 times more calories than green beans.

Carbohydrates

Kidney beans are much higher in carbs compared to green beans. Kidney beans contain 22.8 grams of carbs, whereas green beans contain 7.9 grams. The difference is nearly 3 times more in kidney beans. 

Fiber

When it comes to fiber, kidney beans contain 6.4g of fiber, twice as much as green beans. The difference in fiber is very significant. 

Glycemic index 

So, regarding the glycemic index, since kidney beans are much higher in carbs, we assume the glycemic index would also be higher. However, they both have low glycemic indices nearly similar to one another.

Kidney beans have a glycemic index of 22, and green beans have a GI equal to 20. 
Although kidney beans are higher in carbs, their glycemic index is low. 

Fats

Their fat content is negligible. 

Protein

Kidney beans are a great source of proteins. They are richer in proteins compared to green beans. 

Kidney beans contain 8.7g of protein, whereas green beans contain nearly 2g, which is negligible. 

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Kidney beans

4

Protein: 8.67 g

Fats: 0.5 g

Carbs: 22.8 g

Water: 66.94 g

Other: 1.09 g

Green beans

1

Protein: 1.89 g

Fats: 0.28 g

Carbs: 7.88 g

Water: 89.22 g

Other: 0.73 g

Contains more ProteinProtein	+358.7%
Contains more FatsFats	+78.6%
Contains more CarbsCarbs	+189.3%
Contains more OtherOther	+49.3%

Contains more WaterWater

+33.3%

Oxalates

Kidney beans contain 40mg of oxalate, which is categorized as low oxalate. In comparison, green beans contain 65mg of oxalate, which is categorized as high.

Minerals

Kidney beans have a richer mineral profile compared to green beans. 

Kidney beans are richer in manganese, copper, zinc, potassium, phosphorus, magnesium, and iron. In comparison, green beans are slightly richer in calcium. However, the amount is insignificant. 

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.

Kidney beans

8

Green beans

1

Contains more MagnesiumMagnesium	+133.3%
Contains more PotassiumPotassium	+177.4%
Contains more IronIron	+241.5%
Contains more CopperCopper	+278.9%
Contains more ZincZinc	+300%
Contains more PhosphorusPhosphorus	+375.9%
Contains more ManganeseManganese	+50.9%
Contains more SeleniumSelenium	+450%

Contains more CalciumCalcium

+25.7%

~equal in Sodium ~1mg

You can read about pintos (pinto beans) vs. black beans in this article.

Vitamins 

Kidney beans are richer in vitamin B1 (thiamine), B6, and folate. In comparison, green beans are richer in vitamins K, C, and A. 

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.

Kidney beans

5

Green beans

5

Contains more Vitamin B1Vitamin B1	+116.2%
Contains more Vitamin B5Vitamin B5	+197.3%
Contains more Vitamin B6Vitamin B6	+114.3%
Contains more FolateFolate	+293.9%
Contains more CholineCholine	+80.5%

Contains more Vitamin CVitamin C	+708.3%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+1433.3%
Contains more Vitamin B2Vitamin B2	+67.2%
Contains more Vitamin KVitamin K	+470.2%

~equal in Vitamin D ~0µg

~equal in Vitamin B3 ~0.614mg

~equal in Vitamin B12 ~0µg

Weight Loss

Kidney bean extracts are shown to reduce weight and subcutaneous fat levels. However, this mainly focuses on kidney bean extracts (1)(2). 

Antioxidant

Kidney beans contain many antioxidants, gallic acid, and tocopherols. These compounds' cumulative effect positively impacts our health (3). 

Green beans contain beta-carotene, lutein, zeaxanthin, and phytochemicals. Cooking methods can affect the bioavailability of these compounds. Microwaved heating increases polar polyphenols, but pressure cooking increases the bioavailability of carotenoids. Overall, these compounds positively affect our health system (4). 

Diabetes

Kidney beans added to type 2 diabetes diets have positively impacted their overall glycemic control and diabetes management (5). 

In addition, since rice is commonly consumed in almost all populations. Associating kidney beans with rice has decreased postprandial blood sugar levels, positively impacting diabetes management (6). 

Adding green beans to our diet improves metabolic functioning and reduces the risks of diabetes (7).

You can also read this article's health comparison of pinto beans vs. kidney beans. 

Cardiovascular Health

Kidney beans are associated with decreased LDL cholesterol levels and, in addition, decreased risks of cardiovascular diseases (8). 

Green beans are associated with decreased risks of heart disease and overall improved cardiovascular functions (7).

The rich profile of kidney beans regarding fiber and potassium can greatly benefit patients with high blood pressure regarding lifestyle and dietary changes (10). 

Digestive Health 

Kidney beans being richer in fiber improves gastrointestinal health and gut microbiome health. In comparison, green beans are positively associated with these benefits aswell. However, since kidney beans are richer in fiber, they can add to these benefits (7)(9). 

You can read about navy beans vs. lima beans in this article. 

General Differences

Kidney and green beans have many differences besides nutrition and health impacts. 

Green beans are eaten with their pods, whereas kidney beans are eaten as beans. 

Green bean snaps are legumes used in numerous ways in soups and dish recipes.  
Vegans and vegetarians can prepare a salad, stews, and casseroles by combining different legumes and pulses, such as green beans, string beans, kidney beans, white beans, green peas, and black-eyed peas.