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  6. Kidney beans vs. White beans

Kidney beans vs. White beans — In-Depth Nutrition Comparison

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How are Kidney beans and White beans different?

  • Kidney beans is richer in Folate, while White beans is higher in Iron, Manganese, Copper, Vitamin E , and Calcium.
  • White beans covers your daily need of Iron 19% more than Kidney beans.
  • Kidney beans contains 2 times more Folate than White beans. Kidney beans contains 130µg of Folate, while White beans contains 81µg.

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

Infographic

Kidney beans vs White beans 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
2
:
8
White beans
White beans
Contains more Phosphorus +22.1%
Contains less Sodium -83.3%
Contains more Calcium +157.1%
Contains more Iron +66.7%
Contains more Magnesium +50%
Contains more Potassium +38.5%
Contains more Zinc +38%
Contains more Copper +32.9%
Contains more Manganese +47.9%
Contains more Selenium +18.2%
Kidney beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 84% 30% 60% 36% 1% 28% 72% 57% 6%
White beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 139% 45% 49% 50% 1% 38% 96% 83% 8%
Contains more Phosphorus +22.1%
Contains less Sodium -83.3%
Contains more Calcium +157.1%
Contains more Iron +66.7%
Contains more Magnesium +50%
Contains more Potassium +38.5%
Contains more Zinc +38%
Contains more Copper +32.9%
Contains more Manganese +47.9%
Contains more Selenium +18.2%

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
:
2
White beans
White beans
Contains more Vitamin C +∞%
Contains more Vitamin B1 +35.6%
Contains more Vitamin B2 +26.1%
Contains more Vitamin B3 +312.9%
Contains more Vitamin B6 +29%
Contains more Folate +60.5%
Contains more Vitamin K +140%
Contains more Vitamin E +3033.3%
Equal in Vitamin B5 - 0.229
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%
White 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% 19% 0% 0% 30% 11% 3% 14% 22% 61% 0% 9%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +35.6%
Contains more Vitamin B2 +26.1%
Contains more Vitamin B3 +312.9%
Contains more Vitamin B6 +29%
Contains more Folate +60.5%
Contains more Vitamin K +140%
Contains more Vitamin E +3033.3%
Equal in Vitamin B5 - 0.229

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kidney beans
Kidney beans
2
:
3
White beans
White beans
Contains more Fats +42.9%
Contains more Protein +12.2%
Contains more Other +60.6%
Equal in Carbs - 25.09
Equal in Water - 63.08
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
White beans
10% 25% 63% 2%
Protein: 9.73 g
Fats: 0.35 g
Carbs: 25.09 g
Water: 63.08 g
Other: 1.75 g
Contains more Fats +42.9%
Contains more Protein +12.2%
Contains more Other +60.6%
Equal in Carbs - 25.09
Equal in Water - 63.08

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kidney beans
Kidney beans
3
:
0
White beans
White beans
Contains less Saturated Fat -19.8%
Contains more Monounsaturated Fat +25.8%
Contains more Polyunsaturated fat +82.9%
Kidney beans
19% 10% 71%
Saturated Fat: 0.073 g
Monounsaturated Fat: 0.039 g
Polyunsaturated fat: 0.278 g
White beans
33% 11% 55%
Saturated Fat: 0.091 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.152 g
Contains less Saturated Fat -19.8%
Contains more Monounsaturated Fat +25.8%
Contains more Polyunsaturated fat +82.9%

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

All nutrients comparison - raw data values

Nutrient Kidney beans White beans Opinion
Net carbs 16.4g 18.79g White beans
Protein 8.67g 9.73g White beans
Fats 0.5g 0.35g Kidney beans
Carbs 22.8g 25.09g White beans
Calories 127kcal 139kcal White beans
Sugar 0.32g 0.34g Kidney beans
Fiber 6.4g 6.3g Kidney beans
Calcium 35mg 90mg White beans
Iron 2.22mg 3.7mg White beans
Magnesium 42mg 63mg White beans
Phosphorus 138mg 113mg Kidney beans
Potassium 405mg 561mg White beans
Sodium 1mg 6mg Kidney beans
Zinc 1mg 1.38mg White beans
Copper 0.216mg 0.287mg White beans
Manganese 0.43mg 0.636mg White beans
Selenium 1.1µg 1.3µg White beans
Vitamin E 0.03mg 0.94mg White beans
Vitamin C 1.2mg 0mg Kidney beans
Vitamin B1 0.16mg 0.118mg Kidney beans
Vitamin B2 0.058mg 0.046mg Kidney beans
Vitamin B3 0.578mg 0.14mg Kidney beans
Vitamin B5 0.22mg 0.229mg White beans
Vitamin B6 0.12mg 0.093mg Kidney beans
Folate 130µg 81µg Kidney beans
Vitamin K 8.4µg 3.5µg Kidney beans
Tryptophan 0.104mg 0.115mg White beans
Threonine 0.319mg 0.409mg White beans
Isoleucine 0.41mg 0.429mg White beans
Leucine 0.736mg 0.776mg White beans
Lysine 0.607mg 0.668mg White beans
Methionine 0.113mg 0.146mg White beans
Phenylalanine 0.511mg 0.526mg White beans
Valine 0.5mg 0.509mg White beans
Histidine 0.238mg 0.271mg White beans
Saturated Fat 0.073g 0.091g Kidney beans
Monounsaturated Fat 0.039g 0.031g Kidney beans
Polyunsaturated fat 0.278g 0.152g Kidney beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney beans White beans
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
14%
White beans
Minerals Daily Need Coverage Score
38%
Kidney beans
53%
White beans

Comparison summary

Which food is lower in glycemic index?
White beans
White beans is lower in glycemic index (difference - 22)
Which food is cheaper?
White beans
White beans is cheaper (difference - $1.2)
Which food is richer in minerals?
White beans
White beans is relatively richer in minerals
Which food is lower in Sugar?
Kidney beans
Kidney beans is lower in Sugar (difference - 0.02g)
Which food contains less Sodium?
Kidney beans
Kidney beans contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Kidney beans
Kidney beans is lower in Saturated Fat (difference - 0.018g)
Which food is richer in vitamins?
Kidney beans
Kidney beans is relatively richer in vitamins
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. White beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175203/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.