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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 of 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 ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.22mg
~equal in Vitamin B12 ~0µg

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
White beans Kidney 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 White beans Kidney beans Opinion
Calories 139kcal 127kcal White beans
Protein 9.73g 8.67g White beans
Fats 0.35g 0.5g Kidney beans
Vitamin C 0mg 1.2mg Kidney beans
Net carbs 18.79g 16.4g White beans
Carbs 25.09g 22.8g White beans
Magnesium 63mg 42mg White beans
Calcium 90mg 35mg White beans
Potassium 561mg 405mg White beans
Iron 3.7mg 2.22mg White beans
Sugar 0.34g 0.32g Kidney beans
Fiber 6.3g 6.4g Kidney beans
Copper 0.287mg 0.216mg White beans
Zinc 1.38mg 1mg White beans
Phosphorus 113mg 138mg Kidney beans
Sodium 6mg 1mg Kidney beans
Vitamin E 0.94mg 0.03mg White beans
Manganese 0.636mg 0.43mg White beans
Selenium 1.3µg 1.1µg White beans
Vitamin B1 0.118mg 0.16mg Kidney beans
Vitamin B2 0.046mg 0.058mg Kidney beans
Vitamin B3 0.14mg 0.578mg Kidney beans
Vitamin B5 0.229mg 0.22mg White beans
Vitamin B6 0.093mg 0.12mg Kidney beans
Vitamin K 3.5µg 8.4µg Kidney beans
Folate 81µg 130µg Kidney beans
Choline 35.1mg 30.5mg White beans
Saturated Fat 0.091g 0.073g Kidney beans
Monounsaturated Fat 0.031g 0.039g Kidney beans
Polyunsaturated fat 0.152g 0.278g Kidney beans
Tryptophan 0.115mg 0.104mg White beans
Threonine 0.409mg 0.319mg White beans
Isoleucine 0.429mg 0.41mg White beans
Leucine 0.776mg 0.736mg White beans
Lysine 0.668mg 0.607mg White beans
Methionine 0.146mg 0.113mg White beans
Phenylalanine 0.526mg 0.511mg White beans
Valine 0.509mg 0.5mg White beans
Histidine 0.271mg 0.238mg White beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
White beans Kidney 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
14%
White beans
19%
Kidney beans
Minerals Daily Need Coverage Score
53%
White beans
38%
Kidney 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. 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.