Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Kidney Beans vs. Green Beans — Nutrition and Health Differences

Compare
Article author photo Jack  Yacoubian by Jack Yacoubian | Last updated on January 09, 2024
Medically reviewed by Elen Khachatrian Article author photo Elen Khachatrian
Kidney beans
vs
Green bean

Summary

Kidney beans have higher calories and carbs, yet they are richer in fiber, manganese, copper, zinc, potassium, phosphorus, magnesium, iron, vitamin B1, vitamin B6, and folate. In comparison, green beans are richer in vitamins K, C, and A. 

 

Introduction 

This article compares two types of beans: kidney beans and green beans. Although they belong to the beans family, they are very different regarding nutritional composition and have several general and health differences. 

We will compare them based on their differences regarding their nutritional compositions, health impacts, and general differences. 

Nutrition

We will compare 100g of each in cooked forms. 

We will compare the differences in their nutrients. 

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
Contains more Protein +358.7%
Contains more Fats +78.6%
Contains more Carbs +189.3%
Contains more Other +49.3%
Contains more Water +33.3%
9% 23% 67%
Protein: 8.67 g
Fats: 0.5 g
Carbs: 22.8 g
Water: 66.94 g
Other: 1.09 g
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 g
Contains more Protein +358.7%
Contains more Fats +78.6%
Contains more Carbs +189.3%
Contains more Other +49.3%
Contains more Water +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.
Contains more Iron +241.5%
Contains more Magnesium +133.3%
Contains more Phosphorus +375.9%
Contains more Potassium +177.4%
Contains more Zinc +300%
Contains more Copper +278.9%
Contains more Manganese +50.9%
Contains more Selenium +450%
Contains more Calcium +25.7%
Equal in Sodium - 1
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 84% 30% 60% 36% 1% 28% 72% 57% 6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 25% 13% 13% 13% 1% 7% 19% 38% 2%
Contains more Iron +241.5%
Contains more Magnesium +133.3%
Contains more Phosphorus +375.9%
Contains more Potassium +177.4%
Contains more Zinc +300%
Contains more Copper +278.9%
Contains more Manganese +50.9%
Contains more Selenium +450%
Contains more Calcium +25.7%
Equal in Sodium - 1
 

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.
:
Contains more Vitamin B1 +116.2%
Contains more Vitamin B5 +197.3%
Contains more Vitamin B6 +114.3%
Contains more Folate +293.9%
Contains more Choline +80.5%
Contains more Vitamin A +∞%
Contains more Vitamin E +1433.3%
Contains more Vitamin C +708.3%
Contains more Vitamin B2 +67.2%
Contains more Vitamin K +470.2%
Equal in Vitamin B3 - 0.614
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 1% 0% 4% 40% 14% 11% 14% 28% 98% 0% 17% 22%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 38% 10% 0% 33% 19% 23% 12% 5% 13% 25% 0% 10% 120%
Contains more Vitamin B1 +116.2%
Contains more Vitamin B5 +197.3%
Contains more Vitamin B6 +114.3%
Contains more Folate +293.9%
Contains more Choline +80.5%
Contains more Vitamin A +∞%
Contains more Vitamin E +1433.3%
Contains more Vitamin C +708.3%
Contains more Vitamin B2 +67.2%
Contains more Vitamin K +470.2%
Equal in Vitamin B3 - 0.614
 

Health Benefits 

In this section, we will compare the health impacts of kidney beans and green beans based on their positive impacts on our health. 

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. 

Article author photo Jack  Yacoubian
Education: Haigazian Medical University
Last updated: January 09, 2024
Medically reviewed by Elen Khachatrian

Infographic

Kidney beans vs Green bean infographic
Infographic link

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +254.5%
Contains more Polyunsaturated fat +91.7%
Contains less Saturated Fat -12.3%
19% 10% 71%
Saturated Fat: 0.073 g
Monounsaturated Fat: 0.039 g
Polyunsaturated fat: 0.278 g
29% 5% 66%
Saturated Fat: 0.064 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.145 g
Contains more Monounsaturated Fat +254.5%
Contains more Polyunsaturated fat +91.7%
Contains less Saturated Fat -12.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kidney beans Green bean
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sodium Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Kidney beans Green bean Opinion
Net carbs 16.4g 4.68g Kidney beans
Protein 8.67g 1.89g Kidney beans
Fats 0.5g 0.28g Kidney beans
Carbs 22.8g 7.88g Kidney beans
Calories 127kcal 35kcal Kidney beans
Sugar 0.32g 3.63g Kidney beans
Fiber 6.4g 3.2g Kidney beans
Calcium 35mg 44mg Green bean
Iron 2.22mg 0.65mg Kidney beans
Magnesium 42mg 18mg Kidney beans
Phosphorus 138mg 29mg Kidney beans
Potassium 405mg 146mg Kidney beans
Sodium 1mg 1mg
Zinc 1mg 0.25mg Kidney beans
Copper 0.216mg 0.057mg Kidney beans
Manganese 0.43mg 0.285mg Kidney beans
Selenium 1.1µg 0.2µg Kidney beans
Vitamin A 0IU 633IU Green bean
Vitamin A RAE 0µg 32µg Green bean
Vitamin E 0.03mg 0.46mg Green bean
Vitamin C 1.2mg 9.7mg Green bean
Vitamin B1 0.16mg 0.074mg Kidney beans
Vitamin B2 0.058mg 0.097mg Green bean
Vitamin B3 0.578mg 0.614mg Green bean
Vitamin B5 0.22mg 0.074mg Kidney beans
Vitamin B6 0.12mg 0.056mg Kidney beans
Folate 130µg 33µg Kidney beans
Choline 30.5mg 16.9mg Kidney beans
Vitamin K 8.4µg 47.9µg Green bean
Tryptophan 0.104mg 0.02mg Kidney beans
Threonine 0.319mg 0.082mg Kidney beans
Isoleucine 0.41mg 0.069mg Kidney beans
Leucine 0.736mg 0.116mg Kidney beans
Lysine 0.607mg 0.091mg Kidney beans
Methionine 0.113mg 0.023mg Kidney beans
Phenylalanine 0.511mg 0.069mg Kidney beans
Valine 0.5mg 0.093mg Kidney beans
Histidine 0.238mg 0.035mg Kidney beans
Saturated Fat 0.073g 0.064g Green bean
Monounsaturated Fat 0.039g 0.011g Kidney beans
Polyunsaturated fat 0.278g 0.145g Kidney beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney beans Green bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

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
19%
Kidney beans
23%
Green bean
Minerals Daily Need Coverage Score
38%
Kidney beans
14%
Green bean

Comparison summary

Which food is lower in Sugar?
Kidney beans
Kidney beans is lower in Sugar (difference - 3.31g)
Which food is cheaper?
Kidney beans
Kidney beans is cheaper (difference - $0.6)
Which food is richer in minerals?
Kidney beans
Kidney beans is relatively richer in minerals
Which food is lower in Saturated Fat?
Green bean
Green bean is lower in Saturated Fat (difference - 0.009g)
Which food is lower in glycemic index?
Green bean
Green bean is lower in glycemic index (difference - 2)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.

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. Kidney beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173740/nutrients
  2. Green bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.