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  6. Kidney beans vs. Beef

Kidney beans vs. Beef — In-Depth Nutrition Comparison

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A recap on differences between Kidney beans and Beef

  • Kidney beans is higher in Folate, Fiber, and Manganese, yet Beef is higher in Vitamin B12, Selenium, Vitamin B6, Vitamin B3, Vitamin B2, and Zinc.
  • Beef covers your daily Vitamin B12 needs 175% more than Kidney beans.

Food varieties used in this article are Beans, kidney, all types, mature seeds, cooked, boiled, without salt and Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted.

Infographic

Kidney beans vs Beef infographic
Infographic link

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
Kidney beans
6
:
4
Beef
Beef
Contains more Calcium +169.2%
Contains more Magnesium +200%
Contains more Potassium +15.1%
Contains less Sodium -98.1%
Contains more Copper +122.7%
Contains more Manganese +4677.8%
Contains more Iron +36.9%
Contains more Phosphorus +87.7%
Contains more Zinc +270%
Contains more Selenium +2209.1%
Kidney beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 84% 30% 60% 36% 1% 28% 72% 57% 6%
Beef
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 114% 10% 111% 32% 8% 101% 33% 2% 139%
Contains more Calcium +169.2%
Contains more Magnesium +200%
Contains more Potassium +15.1%
Contains less Sodium -98.1%
Contains more Copper +122.7%
Contains more Manganese +4677.8%
Contains more Iron +36.9%
Contains more Phosphorus +87.7%
Contains more Zinc +270%
Contains more Selenium +2209.1%

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
Kidney beans
4
:
8
Beef
Beef
Contains more Vitamin C +∞%
Contains more Vitamin B1 +116.2%
Contains more Folate +1757.1%
Contains more Vitamin K +425%
Contains more Vitamin A +∞%
Contains more Vitamin E +733.3%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +589.7%
Contains more Vitamin B3 +896.5%
Contains more Vitamin B5 +118.6%
Contains more Vitamin B6 +457.5%
Contains more Vitamin B12 +∞%
Kidney beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 4% 40% 14% 11% 14% 28% 98% 0% 22%
Beef
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 3% 0% 19% 93% 108% 29% 155% 6% 527% 4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +116.2%
Contains more Folate +1757.1%
Contains more Vitamin K +425%
Contains more Vitamin A +∞%
Contains more Vitamin E +733.3%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +589.7%
Contains more Vitamin B3 +896.5%
Contains more Vitamin B5 +118.6%
Contains more Vitamin B6 +457.5%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kidney beans
Kidney beans
3
:
2
Beef
Beef
Contains more Carbs +∞%
Contains more Other +445%
Contains more Protein +217.8%
Contains more Fats +1208%
Equal in Water - 65.71
Kidney beans
9% 23% 67%
Protein: 8.67 g
Fats: 0.5 g
Carbs: 22.8 g
Water: 66.94 g
Other: 1.09 g
Beef
28% 7% 66%
Protein: 27.55 g
Fats: 6.54 g
Carbs: 0 g
Water: 65.71 g
Other: 0.2 g
Contains more Carbs +∞%
Contains more Other +445%
Contains more Protein +217.8%
Contains more Fats +1208%
Equal in Water - 65.71

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kidney beans
Kidney beans
1
:
2
Beef
Beef
Contains less Saturated Fat -97.2%
Contains more Monounsaturated Fat +6910.3%
Contains more Polyunsaturated fat +91.4%
Kidney beans
19% 10% 71%
Saturated Fat: 0.073 g
Monounsaturated Fat: 0.039 g
Polyunsaturated fat: 0.278 g
Beef
44% 47% 9%
Saturated Fat: 2.595 g
Monounsaturated Fat: 2.734 g
Polyunsaturated fat: 0.532 g
Contains less Saturated Fat -97.2%
Contains more Monounsaturated Fat +6910.3%
Contains more Polyunsaturated fat +91.4%

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 Beef
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Kidney beans Beef Opinion
Net carbs 16.4g 0g Kidney beans
Protein 8.67g 27.55g Beef
Fats 0.5g 6.54g Beef
Carbs 22.8g 0g Kidney beans
Calories 127kcal 169kcal Beef
Sugar 0.32g 0g Beef
Fiber 6.4g 0g Kidney beans
Calcium 35mg 13mg Kidney beans
Iron 2.22mg 3.04mg Beef
Magnesium 42mg 14mg Kidney beans
Phosphorus 138mg 259mg Beef
Potassium 405mg 352mg Kidney beans
Sodium 1mg 54mg Kidney beans
Zinc 1mg 3.7mg Beef
Copper 0.216mg 0.097mg Kidney beans
Manganese 0.43mg 0.009mg Kidney beans
Selenium 1.1µg 25.4µg Beef
Vitamin A 0IU 6IU Beef
Vitamin A RAE 0µg 2µg Beef
Vitamin E 0.03mg 0.25mg Beef
Vitamin D 0IU 3IU Beef
Vitamin D 0µg 0.1µg Beef
Vitamin C 1.2mg 0mg Kidney beans
Vitamin B1 0.16mg 0.074mg Kidney beans
Vitamin B2 0.058mg 0.4mg Beef
Vitamin B3 0.578mg 5.76mg Beef
Vitamin B5 0.22mg 0.481mg Beef
Vitamin B6 0.12mg 0.669mg Beef
Folate 130µg 7µg Kidney beans
Vitamin B12 0µg 4.21µg Beef
Vitamin K 8.4µg 1.6µg Kidney beans
Tryptophan 0.104mg 0.359mg Beef
Threonine 0.319mg 1.534mg Beef
Isoleucine 0.41mg 1.52mg Beef
Leucine 0.736mg 2.833mg Beef
Lysine 0.607mg 3.178mg Beef
Methionine 0.113mg 0.871mg Beef
Phenylalanine 0.511mg 1.299mg Beef
Valine 0.5mg 1.603mg Beef
Histidine 0.238mg 1.244mg Beef
Cholesterol 0mg 85mg Kidney beans
Trans Fat 0g 0.375g Kidney beans
Saturated Fat 0.073g 2.595g Kidney beans
Omega-3 - DHA 0g 0.002g Beef
Omega-3 - EPA 0g 0.002g Beef
Omega-3 - DPA 0g 0.011g Beef
Monounsaturated Fat 0.039g 2.734g Beef
Polyunsaturated fat 0.278g 0.532g Beef
Omega-6 - Eicosadienoic acid 0.002g Beef
Omega-6 - Linoleic acid 0.349g Beef
Omega-3 - ALA 0.013g Beef
Omega-6 - Dihomo-gamma-linoleic acid 0.017g Beef

Which food is preferable for your diet?

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

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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
19%
Kidney beans
79%
Beef
Minerals Daily Need Coverage Score
38%
Kidney beans
55%
Beef

Comparison summary

Which food contains less Sodium?
Kidney beans
Kidney beans contains less Sodium (difference - 53mg)
Which food is lower in Cholesterol?
Kidney beans
Kidney beans is lower in Cholesterol (difference - 85mg)
Which food is lower in Saturated Fat?
Kidney beans
Kidney beans is lower in Saturated Fat (difference - 2.522g)
Which food is lower in Sugar?
Beef
Beef is lower in Sugar (difference - 0.32g)
Which food is lower in glycemic index?
Beef
Beef is lower in glycemic index (difference - 22)
Which food is cheaper?
Beef
Beef is cheaper (difference - $1.2)
Which food is richer in vitamins?
Beef
Beef is relatively richer in vitamins
Which food is richer in minerals?
?
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. Beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174006/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.