Kidney beans vs. White beans — In-Depth Nutrition Comparison
Compare
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 for 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
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.
| Contains more PhosphorusPhosphorus | +22.1% |
| Contains less SodiumSodium | -83.3% |
| Contains more MagnesiumMagnesium | +50% |
| Contains more CalciumCalcium | +157.1% |
| Contains more PotassiumPotassium | +38.5% |
| Contains more IronIron | +66.7% |
| Contains more CopperCopper | +32.9% |
| Contains more ZincZinc | +38% |
| Contains more ManganeseManganese | +47.9% |
| Contains more SeleniumSelenium | +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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +35.6% |
| Contains more Vitamin B2Vitamin B2 | +26.1% |
| Contains more Vitamin B3Vitamin B3 | +312.9% |
| Contains more Vitamin B6Vitamin B6 | +29% |
| Contains more Vitamin KVitamin K | +140% |
| Contains more FolateFolate | +60.5% |
| Contains more Vitamin EVitamin E | +3033.3% |
| Contains more CholineCholine | +15.1% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
8.67 g
Fats:
0.5 g
Carbs:
22.8 g
Water:
66.94 g
Other:
1.09 g
Protein:
9.73 g
Fats:
0.35 g
Carbs:
25.09 g
Water:
63.08 g
Other:
1.75 g
| Contains more FatsFats | +42.9% |
| Contains more ProteinProtein | +12.2% |
| Contains more OtherOther | +60.6% |
~equal in
Carbs
~25.09g
~equal in
Water
~63.08g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.073 g
Monounsaturated fat:
Mono. Fat
0.039 g
Polyunsaturated fat:
Poly. Fat
0.278 g
Saturated fat:
Sat. Fat
0.091 g
Monounsaturated fat:
Mono. Fat
0.031 g
Polyunsaturated fat:
Poly. Fat
0.152 g
| Contains less Sat. FatSaturated fat | -19.8% |
| Contains more Mono. FatMonounsaturated fat | +25.8% |
| Contains more Poly. FatPolyunsaturated 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.
 |
 |
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Rich in minerals |
|
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Rich in vitamins |
|
||
| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Iron | 2.22mg | 3.7mg | 19% |
| Folate | 130µg | 81µg | 12% |
| Manganese | 0.43mg | 0.636mg | 9% |
| Copper | 0.216mg | 0.287mg | 8% |
| Calcium | 35mg | 90mg | 6% |
| Vitamin E | 0.03mg | 0.94mg | 6% |
| Magnesium | 42mg | 63mg | 5% |
| Potassium | 405mg | 561mg | 5% |
| Vitamin K | 8.4µg | 3.5µg | 4% |
| Phosphorus | 138mg | 113mg | 4% |
| Vitamin B1 | 0.16mg | 0.118mg | 4% |
| Vitamin B3 | 0.578mg | 0.14mg | 3% |
| Zinc | 1mg | 1.38mg | 3% |
| Protein | 8.67g | 9.73g | 2% |
| Vitamin B6 | 0.12mg | 0.093mg | 2% |
| Choline | 30.5mg | 35.1mg | 1% |
| Polyunsaturated fat | 0.278g | 0.152g | 1% |
| Vitamin B2 | 0.058mg | 0.046mg | 1% |
| Calories | 127kcal | 139kcal | 1% |
| Vitamin C | 1.2mg | 0mg | 1% |
| Carbs | 22.8g | 25.09g | 1% |
| Fats | 0.5g | 0.35g | 0% |
| Net carbs | 16.4g | 18.79g | N/A |
| Sugar | 0.32g | 0.34g | N/A |
| Fiber | 6.4g | 6.3g | 0% |
| Sodium | 1mg | 6mg | 0% |
| Selenium | 1.1µg | 1.3µg | 0% |
| Vitamin B5 | 0.22mg | 0.229mg | 0% |
| Saturated fat | 0.073g | 0.091g | 0% |
| Monounsaturated fat | 0.039g | 0.031g | 0% |
| Tryptophan | 0.104mg | 0.115mg | 0% |
| Threonine | 0.319mg | 0.409mg | 0% |
| Isoleucine | 0.41mg | 0.429mg | 0% |
| Leucine | 0.736mg | 0.776mg | 0% |
| Lysine | 0.607mg | 0.668mg | 0% |
| Methionine | 0.113mg | 0.146mg | 0% |
| Phenylalanine | 0.511mg | 0.526mg | 0% |
| Valine | 0.5mg | 0.509mg | 0% |
| Histidine | 0.238mg | 0.271mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
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%
14%
Minerals Daily Need Coverage Score
38%
53%
Comparison summary
Which food is lower in glycemic index?
White beans is lower in glycemic index (difference - 22)
Which food is cheaper?
White beans is cheaper (difference - $1.2)
Which food is richer in minerals?
White beans is relatively richer in minerals
Which food is lower in Sugar?
Kidney beans is lower in Sugar (difference - 0.02g)
Which food contains less Sodium?
Kidney beans contains less Sodium (difference - 5mg)
Which food is lower in Saturated fat?
Kidney beans is lower in Saturated fat (difference - 0.018g)
Which food is richer in vitamins?
Kidney beans is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)