Beans Kidney vs Beans White
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 6.65 g.
- Beans Kidney is lighter per 100 g: 107 kcal against 141 kcal.
- Beans Kidney leads in 13 micronutrients, including Thiamin (B1), Riboflavin (B2), Niacin (B3).
- Beans White leads in 5 micronutrients, including Vitamin E, Calcium, Magnesium.
Per 100 calories
| Nutrient | Beans Kidney | Beans White |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 7.64 g | 6.65 g |
| Carbs | 17.7 g | 18.1 g |
| Fat | 0.345 g | 0.352 g |
| Vitamins | ||
| Thiamin (B1) | 0.169 mg | 0.126 mg |
| Riboflavin (B2) | 0.097 mg | 0.038 mg |
| Niacin (B3) | 0.987 mg | 0.147 mg |
| Pantothenic Acid (B5) | 0.236 mg | 0.171 mg |
| Vitamin B6 | 0.101 mg | 0.078 mg |
| Folate | 85.2 µg | 77.6 µg |
| Choline | 28.6 mg | 25 mg |
| Vitamin C | 7.57 mg | 0 mg |
| Vitamin E | 0.028 mg | 0.669 mg |
| Vitamin K | 7.87 µg | 2.49 µg |
| Minerals | ||
| Calcium | 36 mg | 58 mg |
| Iron | 2.21 mg | 2.33 mg |
| Magnesium | 37.5 mg | 46.6 mg |
| Phosphorus | 112 mg | 100 mg |
| Potassium | 337 mg | 364 mg |
| Sodium | 3.56 mg | 2.85 mg |
| Zinc | 0.8 mg | 0.879 mg |
| Copper | 0.222 mg | 0.155 mg |
| Manganese | 0.315 mg | 0.408 mg |
| Selenium | 0.993 µg | 0.925 µg |
| Carbohydrates | ||
| Fiber | 7.58 g | 5.94 g |
| Sugar | 0.3 g | 0.242 g |
| Fats | ||
| Polyunsaturated Fat | 0.19 g | 0.152 g |
| Monounsaturated Fat | 0.027 g | 0.031 g |
| Saturated Fat | 0.05 g | 0.092 g |
| Omega-6 (Linoleic Acid) | 0.074 g | 0.083 g |
| Amino Acids | ||
| Histidine | 0.213 g | 0.186 g |
| Isoleucine | 0.343 g | 0.294 g |
| Leucine | 0.61 g | 0.531 g |
| Lysine | 0.516 g | 0.457 g |
| Methionine | 0.108 g | 0.1 g |
| Cystine | 0.081 g | 0.073 g |
| Phenylalanine | 0.418 g | 0.36 g |
| Tyrosine | 0.213 g | 0.188 g |
| Threonine | 0.313 g | 0.28 g |
| Tryptophan | 0.089 g | 0.079 g |
| Valine | 0.407 g | 0.348 g |
| Arginine | 0.454 g | 0.412 g |
| Alanine | 0.326 g | 0.279 g |
| Serine | 0.94 g | 0.804 g |
| Proline | 1.15 g | 1.01 g |
| Glycine | 0.296 g | 0.26 g |
| Aspartic Acid | 0.346 g | 0.282 g |
| Glutamic Acid | 0.428 g | 0.362 g |
Per 100 grams
| Nutrient | Beans Kidney | Beans White |
|---|---|---|
| Calories | 107 kcal | 141 kcal |
| Protein | 8.16 g | 9.35 g |
| Carbs | 18.9 g | 25.5 g |
| Fat | 0.368 g | 0.495 g |
| Vitamins | ||
| Thiamin (B1) | 0.181 mg | 0.177 mg |
| Riboflavin (B2) | 0.104 mg | 0.053 mg |
| Niacin (B3) | 1.05 mg | 0.206 mg |
| Pantothenic Acid (B5) | 0.252 mg | 0.24 mg |
| Vitamin B6 | 0.108 mg | 0.11 mg |
| Folate | 91 µg | 109 µg |
| Choline | 30.5 mg | 35.1 mg |
| Vitamin C | 8.08 mg | 0 mg |
| Vitamin E | 0.03 mg | 0.94 mg |
| Vitamin K | 8.4 µg | 3.5 µg |
| Minerals | ||
| Calcium | 38.4 mg | 81.5 mg |
| Iron | 2.36 mg | 3.27 mg |
| Magnesium | 40 mg | 65.5 mg |
| Phosphorus | 119 mg | 141 mg |
| Potassium | 360 mg | 512 mg |
| Sodium | 3.8 mg | 4 mg |
| Zinc | 0.854 mg | 1.24 mg |
| Copper | 0.237 mg | 0.218 mg |
| Manganese | 0.336 mg | 0.573 mg |
| Selenium | 1.06 µg | 1.3 µg |
| Carbohydrates | ||
| Fiber | 8.1 g | 8.35 g |
| Sugar | 0.32 g | 0.34 g |
| Fats | ||
| Polyunsaturated Fat | 0.203 g | 0.214 g |
| Monounsaturated Fat | 0.029 g | 0.044 g |
| Saturated Fat | 0.053 g | 0.129 g |
| Omega-6 (Linoleic Acid) | 0.079 g | 0.116 g |
| Amino Acids | ||
| Histidine | 0.227 g | 0.261 g |
| Isoleucine | 0.366 g | 0.413 g |
| Leucine | 0.652 g | 0.746 g |
| Lysine | 0.551 g | 0.642 g |
| Methionine | 0.115 g | 0.141 g |
| Cystine | 0.086 g | 0.102 g |
| Phenylalanine | 0.446 g | 0.506 g |
| Tyrosine | 0.228 g | 0.264 g |
| Threonine | 0.334 g | 0.393 g |
| Tryptophan | 0.095 g | 0.111 g |
| Valine | 0.435 g | 0.489 g |
| Arginine | 0.485 g | 0.579 g |
| Alanine | 0.348 g | 0.392 g |
| Serine | 1 g | 1.13 g |
| Proline | 1.23 g | 1.43 g |
| Glycine | 0.316 g | 0.365 g |
| Aspartic Acid | 0.37 g | 0.396 g |
| Glutamic Acid | 0.457 g | 0.508 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Beans Kidney and Beans White, including preparation variants and research-cited compound levels, or compare any two foods.