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  6. White beans vs. Kidney beans

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

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How are white beans and kidney beans different?

  • White beans is richer in iron, manganese, copper, vitamin E, and calcium, while kidney beans is higher in folate.
  • White beans covers your daily need for iron, 19% more than kidney beans.
  • White beans contains 31 times more vitamin E than kidney beans. White beans contains 0.94mg of vitamin E, while kidney beans contains 0.03mg.

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

Infographic

White beans vs Kidney beans infographic
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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 45% 27% 50% 139% 96% 38% 48% 0.78% 83% 7.1%
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%
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%
Contains more PhosphorusPhosphorus +22.1%
Contains less SodiumSodium -83.3%

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 0% 0% 19% 0% 30% 11% 2.6% 14% 21% 0% 8.8% 61% 19%
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%
Contains more Vitamin EVitamin E +3033.3%
Contains more CholineCholine +15.1%
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%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.22mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient White beans Kidney beans DV% diff.
Iron 3.7mg 2.22mg 19%
Folate 81µg 130µg 12%
Manganese 0.636mg 0.43mg 9%
Copper 0.287mg 0.216mg 8%
Calcium 90mg 35mg 6%
Vitamin E 0.94mg 0.03mg 6%
Magnesium 63mg 42mg 5%
Potassium 561mg 405mg 5%
Vitamin K 3.5µg 8.4µg 4%
Phosphorus 113mg 138mg 4%
Vitamin B1 0.118mg 0.16mg 4%
Vitamin B3 0.14mg 0.578mg 3%
Zinc 1.38mg 1mg 3%
Protein 9.73g 8.67g 2%
Vitamin B6 0.093mg 0.12mg 2%
Choline 35.1mg 30.5mg 1%
Polyunsaturated fat 0.152g 0.278g 1%
Vitamin B2 0.046mg 0.058mg 1%
Calories 139kcal 127kcal 1%
Vitamin C 0mg 1.2mg 1%
Carbs 25.09g 22.8g 1%
Fats 0.35g 0.5g 0%
Net carbs 18.79g 16.4g N/A
Sugar 0.34g 0.32g N/A
Fiber 6.3g 6.4g 0%
Sodium 6mg 1mg 0%
Selenium 1.3µg 1.1µg 0%
Vitamin B5 0.229mg 0.22mg 0%
Saturated fat 0.091g 0.073g 0%
Monounsaturated fat 0.031g 0.039g 0%
Tryptophan 0.115mg 0.104mg 0%
Threonine 0.409mg 0.319mg 0%
Isoleucine 0.429mg 0.41mg 0%
Leucine 0.776mg 0.736mg 0%
Lysine 0.668mg 0.607mg 0%
Methionine 0.146mg 0.113mg 0%
Phenylalanine 0.526mg 0.511mg 0%
Valine 0.509mg 0.5mg 0%
Histidine 0.271mg 0.238mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 25% 63% 2%
Protein: 9.73 g
Fats: 0.35 g
Carbs: 25.09 g
Water: 63.08 g
Other: 1.75 g
9% 23% 67%
Protein: 8.67 g
Fats: 0.5 g
Carbs: 22.8 g
Water: 66.94 g
Other: 1.09 g
Contains more ProteinProtein +12.2%
Contains more OtherOther +60.6%
Contains more FatsFats +42.9%
~equal in Carbs ~22.8g
~equal in Water ~66.94g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 55%
Saturated fat: Sat. Fat 0.091 g
Monounsaturated fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.152 g
19% 10% 71%
Saturated fat: Sat. Fat 0.073 g
Monounsaturated fat: Mono. Fat 0.039 g
Polyunsaturated fat: Poly. Fat 0.278 g
Contains less Sat. FatSaturated fat -19.8%
Contains more Mono. FatMonounsaturated fat +25.8%
Contains more Poly. FatPolyunsaturated fat +82.9%

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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. White beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175203/nutrients
  2. Kidney beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173740/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.