Beans Black vs Beans Kidney
Every measured nutrient, side by side. Per 100 calories first, since food densities differ.
Key takeaways
- Beans Kidney has more protein per 100 calories: 7.64 g against 6.71 g.
- Beans Kidney is lighter per 100 g: 107 kcal against 132 kcal.
- Beans Black leads in 6 micronutrients, including Folate, Vitamin E, Magnesium.
- Beans Kidney leads in 13 micronutrients, including Riboflavin (B2), Niacin (B3), Pantothenic Acid (B5).
Per 100 calories
| Nutrient | Beans Black | Beans Kidney |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 6.71 g | 7.64 g |
| Carbs | 18 g | 17.7 g |
| Fat | 0.409 g | 0.345 g |
| Vitamins | ||
| Thiamin (B1) | 0.185 mg | 0.169 mg |
| Riboflavin (B2) | 0.045 mg | 0.097 mg |
| Niacin (B3) | 0.383 mg | 0.987 mg |
| Pantothenic Acid (B5) | 0.183 mg | 0.236 mg |
| Vitamin B6 | 0.052 mg | 0.101 mg |
| Folate | 113 µg | 85.2 µg |
| Choline | 24.7 mg | 28.6 mg |
| Vitamin C | 0 mg | 7.57 mg |
| Vitamin E | 0.659 mg | 0.028 mg |
| Vitamin K | 2.5 µg | 7.87 µg |
| Minerals | ||
| Calcium | 20.5 mg | 36 mg |
| Iron | 1.59 mg | 2.21 mg |
| Magnesium | 53 mg | 37.5 mg |
| Phosphorus | 106 mg | 112 mg |
| Potassium | 269 mg | 337 mg |
| Sodium | 0.758 mg | 3.56 mg |
| Zinc | 0.848 mg | 0.8 mg |
| Copper | 0.158 mg | 0.222 mg |
| Manganese | 0.336 mg | 0.315 mg |
| Selenium | 0.909 µg | 0.993 µg |
| Carbohydrates | ||
| Fiber | 6.59 g | 7.58 g |
| Sugar | 0.242 g | 0.3 g |
| Fats | ||
| Polyunsaturated Fat | 0.175 g | 0.19 g |
| Monounsaturated Fat | 0.036 g | 0.027 g |
| Saturated Fat | 0.105 g | 0.05 g |
| Omega-6 (Linoleic Acid) | 0.095 g | 0.074 g |
| Amino Acids | ||
| Histidine | 0.187 g | 0.213 g |
| Isoleucine | 0.296 g | 0.343 g |
| Leucine | 0.536 g | 0.61 g |
| Lysine | 0.461 g | 0.516 g |
| Methionine | 0.101 g | 0.108 g |
| Cystine | 0.073 g | 0.081 g |
| Phenylalanine | 0.363 g | 0.418 g |
| Tyrosine | 0.189 g | 0.213 g |
| Threonine | 0.283 g | 0.313 g |
| Tryptophan | 0.08 g | 0.089 g |
| Valine | 0.352 g | 0.407 g |
| Arginine | 0.416 g | 0.454 g |
| Alanine | 0.282 g | 0.326 g |
| Serine | 0.811 g | 0.94 g |
| Proline | 1.02 g | 1.15 g |
| Glycine | 0.262 g | 0.296 g |
| Aspartic Acid | 0.285 g | 0.346 g |
| Glutamic Acid | 0.365 g | 0.428 g |
Per 100 grams
| Nutrient | Beans Black | Beans Kidney |
|---|---|---|
| Calories | 132 kcal | 107 kcal |
| Protein | 8.86 g | 8.16 g |
| Carbs | 23.7 g | 18.9 g |
| Fat | 0.54 g | 0.368 g |
| Vitamins | ||
| Thiamin (B1) | 0.244 mg | 0.181 mg |
| Riboflavin (B2) | 0.059 mg | 0.104 mg |
| Niacin (B3) | 0.505 mg | 1.05 mg |
| Pantothenic Acid (B5) | 0.242 mg | 0.252 mg |
| Vitamin B6 | 0.069 mg | 0.108 mg |
| Folate | 149 µg | 91 µg |
| Choline | 32.6 mg | 30.5 mg |
| Vitamin C | 0 mg | 8.08 mg |
| Vitamin E | 0.87 mg | 0.03 mg |
| Vitamin K | 3.3 µg | 8.4 µg |
| Minerals | ||
| Calcium | 27 mg | 38.4 mg |
| Iron | 2.1 mg | 2.36 mg |
| Magnesium | 70 mg | 40 mg |
| Phosphorus | 140 mg | 119 mg |
| Potassium | 355 mg | 360 mg |
| Sodium | 1 mg | 3.8 mg |
| Zinc | 1.12 mg | 0.854 mg |
| Copper | 0.209 mg | 0.237 mg |
| Manganese | 0.444 mg | 0.336 mg |
| Selenium | 1.2 µg | 1.06 µg |
| Carbohydrates | ||
| Fiber | 8.7 g | 8.1 g |
| Sugar | 0.32 g | 0.32 g |
| Fats | ||
| Polyunsaturated Fat | 0.231 g | 0.203 g |
| Monounsaturated Fat | 0.047 g | 0.029 g |
| Saturated Fat | 0.139 g | 0.053 g |
| Omega-6 (Linoleic Acid) | 0.126 g | 0.079 g |
| Amino Acids | ||
| Histidine | 0.247 g | 0.227 g |
| Isoleucine | 0.391 g | 0.366 g |
| Leucine | 0.708 g | 0.652 g |
| Lysine | 0.608 g | 0.551 g |
| Methionine | 0.133 g | 0.115 g |
| Cystine | 0.096 g | 0.086 g |
| Phenylalanine | 0.479 g | 0.446 g |
| Tyrosine | 0.25 g | 0.228 g |
| Threonine | 0.373 g | 0.334 g |
| Tryptophan | 0.105 g | 0.095 g |
| Valine | 0.464 g | 0.435 g |
| Arginine | 0.549 g | 0.485 g |
| Alanine | 0.372 g | 0.348 g |
| Serine | 1.07 g | 1 g |
| Proline | 1.35 g | 1.23 g |
| Glycine | 0.346 g | 0.316 g |
| Aspartic Acid | 0.376 g | 0.37 g |
| Glutamic Acid | 0.482 g | 0.457 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Beans Black and Beans Kidney, including preparation variants and research-cited compound levels, or compare any two foods.