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  6. Kidney beans vs. Beetroot

Kidney beans vs. Beetroot — In-Depth Nutrition Comparison

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How are Kidney beans and Beetroot different?

  • Kidney beans is higher than Beetroot in Iron, Copper, Fiber, Phosphorus, Vitamin B1, Vitamin K, Zinc, and Folate.
  • Kidney beans covers your daily need of Iron 18% more than Beetroot.
  • Kidney beans contains 42 times more Vitamin K than Beetroot. Kidney beans contains 8.4µg of Vitamin K, while Beetroot contains 0.2µg.

Beans, kidney, all types, mature seeds, cooked, boiled, without salt and Beets, raw types were used in this article.

Infographic

Kidney beans vs Beetroot 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
10
:
0
Beetroot
Beetroot
Contains more Calcium +118.8%
Contains more Iron +177.5%
Contains more Magnesium +82.6%
Contains more Phosphorus +245%
Contains more Potassium +24.6%
Contains less Sodium -98.7%
Contains more Zinc +185.7%
Contains more Copper +188%
Contains more Manganese +30.7%
Contains more Selenium +57.1%
Kidney beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 84% 30% 60% 36% 1% 28% 72% 57% 6%
Beetroot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 30% 17% 18% 29% 11% 10% 25% 43% 4%
Contains more Calcium +118.8%
Contains more Iron +177.5%
Contains more Magnesium +82.6%
Contains more Phosphorus +245%
Contains more Potassium +24.6%
Contains less Sodium -98.7%
Contains more Zinc +185.7%
Contains more Copper +188%
Contains more Manganese +30.7%
Contains more Selenium +57.1%

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
7
:
3
Beetroot
Beetroot
Contains more Vitamin B1 +416.1%
Contains more Vitamin B2 +45%
Contains more Vitamin B3 +73.1%
Contains more Vitamin B5 +41.9%
Contains more Vitamin B6 +79.1%
Contains more Folate +19.3%
Contains more Vitamin K +4100%
Contains more Vitamin A +∞%
Contains more Vitamin E +33.3%
Contains more Vitamin C +308.3%
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%
Beetroot
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 1% 0% 17% 8% 10% 7% 10% 16% 82% 0% 1%
Contains more Vitamin B1 +416.1%
Contains more Vitamin B2 +45%
Contains more Vitamin B3 +73.1%
Contains more Vitamin B5 +41.9%
Contains more Vitamin B6 +79.1%
Contains more Folate +19.3%
Contains more Vitamin K +4100%
Contains more Vitamin A +∞%
Contains more Vitamin E +33.3%
Contains more Vitamin C +308.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kidney beans
Kidney beans
4
:
1
Beetroot
Beetroot
Contains more Protein +438.5%
Contains more Fats +194.1%
Contains more Carbs +138.5%
Contains more Water +30.8%
Equal in Other - 1.08
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
Beetroot
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 g
Contains more Protein +438.5%
Contains more Fats +194.1%
Contains more Carbs +138.5%
Contains more Water +30.8%
Equal in Other - 1.08

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kidney beans
Kidney beans
2
:
1
Beetroot
Beetroot
Contains more Monounsaturated Fat +21.9%
Contains more Polyunsaturated fat +363.3%
Contains less Saturated Fat -63%
Kidney beans
19% 10% 71%
Saturated Fat: 0.073 g
Monounsaturated Fat: 0.039 g
Polyunsaturated fat: 0.278 g
Beetroot
23% 27% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.06 g
Contains more Monounsaturated Fat +21.9%
Contains more Polyunsaturated fat +363.3%
Contains less Saturated Fat -63%

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

All nutrients comparison - raw data values

Nutrient Kidney beans Beetroot Opinion
Net carbs 16.4g 6.76g Kidney beans
Protein 8.67g 1.61g Kidney beans
Fats 0.5g 0.17g Kidney beans
Carbs 22.8g 9.56g Kidney beans
Calories 127kcal 43kcal Kidney beans
Sugar 0.32g 6.76g Kidney beans
Fiber 6.4g 2.8g Kidney beans
Calcium 35mg 16mg Kidney beans
Iron 2.22mg 0.8mg Kidney beans
Magnesium 42mg 23mg Kidney beans
Phosphorus 138mg 40mg Kidney beans
Potassium 405mg 325mg Kidney beans
Sodium 1mg 78mg Kidney beans
Zinc 1mg 0.35mg Kidney beans
Copper 0.216mg 0.075mg Kidney beans
Manganese 0.43mg 0.329mg Kidney beans
Selenium 1.1µg 0.7µg Kidney beans
Vitamin A 0IU 33IU Beetroot
Vitamin A RAE 0µg 2µg Beetroot
Vitamin E 0.03mg 0.04mg Beetroot
Vitamin C 1.2mg 4.9mg Beetroot
Vitamin B1 0.16mg 0.031mg Kidney beans
Vitamin B2 0.058mg 0.04mg Kidney beans
Vitamin B3 0.578mg 0.334mg Kidney beans
Vitamin B5 0.22mg 0.155mg Kidney beans
Vitamin B6 0.12mg 0.067mg Kidney beans
Folate 130µg 109µg Kidney beans
Vitamin K 8.4µg 0.2µg Kidney beans
Tryptophan 0.104mg 0.019mg Kidney beans
Threonine 0.319mg 0.047mg Kidney beans
Isoleucine 0.41mg 0.048mg Kidney beans
Leucine 0.736mg 0.068mg Kidney beans
Lysine 0.607mg 0.058mg Kidney beans
Methionine 0.113mg 0.018mg Kidney beans
Phenylalanine 0.511mg 0.046mg Kidney beans
Valine 0.5mg 0.056mg Kidney beans
Histidine 0.238mg 0.021mg Kidney beans
Saturated Fat 0.073g 0.027g Beetroot
Monounsaturated Fat 0.039g 0.032g Kidney beans
Polyunsaturated fat 0.278g 0.06g Kidney beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney beans Beetroot
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
12%
Beetroot
Minerals Daily Need Coverage Score
38%
Kidney beans
19%
Beetroot

Comparison summary

Which food is lower in Sugar?
Kidney beans
Kidney beans is lower in Sugar (difference - 6.44g)
Which food contains less Sodium?
Kidney beans
Kidney beans contains less Sodium (difference - 77mg)
Which food is lower in glycemic index?
Kidney beans
Kidney beans is lower in glycemic index (difference - 42)
Which food is richer in minerals?
Kidney beans
Kidney beans is relatively richer in minerals
Which food is richer in vitamins?
Kidney beans
Kidney beans is relatively richer in vitamins
Which food is lower in Saturated Fat?
Beetroot
Beetroot is lower in Saturated Fat (difference - 0.046g)
Which food is cheaper?
Beetroot
Beetroot is cheaper (difference - $0.7)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/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.