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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 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

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 11% 36% 83% 72% 27% 59% 0.13% 56% 6%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 45% 27% 50% 139% 96% 38% 48% 0.78% 83% 7.1%
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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 4% 0% 0.6% 0% 40% 13% 11% 13% 28% 0% 21% 98% 17%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 19% 0% 30% 11% 2.6% 14% 21% 0% 8.8% 61% 19%
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%
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.229mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 23% 67%
Protein: 8.67 g
Fats: 0.5 g
Carbs: 22.8 g
Water: 66.94 g
Other: 1.09 g
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 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
19% 10% 71%
Saturated Fat: Sat. Fat 0.073 g
Monounsaturated Fat: Mono. Fat 0.039 g
Polyunsaturated fat: Poly. Fat 0.278 g
33% 11% 55%
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.
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
Calories 127kcal 139kcal White beans
Protein 8.67g 9.73g White beans
Fats 0.5g 0.35g Kidney beans
Vitamin C 1.2mg 0mg Kidney beans
Net carbs 16.4g 18.79g White beans
Carbs 22.8g 25.09g White beans
Magnesium 42mg 63mg White beans
Calcium 35mg 90mg White beans
Potassium 405mg 561mg White beans
Iron 2.22mg 3.7mg White beans
Sugar 0.32g 0.34g Kidney beans
Fiber 6.4g 6.3g Kidney beans
Copper 0.216mg 0.287mg White beans
Zinc 1mg 1.38mg White beans
Phosphorus 138mg 113mg Kidney beans
Sodium 1mg 6mg Kidney beans
Vitamin E 0.03mg 0.94mg White beans
Manganese 0.43mg 0.636mg White beans
Selenium 1.1µg 1.3µg White 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
Vitamin K 8.4µg 3.5µg Kidney beans
Folate 130µg 81µg Kidney beans
Choline 30.5mg 35.1mg 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
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney beans White beans
Low Calories diet ok
Low Fats diet ok
Low Carbs 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.