Kidney Beans vs. Almonds

Nutrition comparison of Kidney Beans and Almonds


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of kidney beans versus almonds (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in kidney beans and almonds:

  • Both almonds and kidney beans are high in calcium, calories, dietary fiber, potassium and protein.
  • Almond has more thiamin, riboflavin, niacin and pantothenic acid.
  • Almond is an excellent source of Vitamin E and iron.
  • Kidney bean has 10.5 times less saturated fat than almond.
Detailed nutritional comparison of kidney beans and almonds is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) and Almonds (Nuts, almonds) . Have a correction or suggestions? Shoot us an email.


Image of Kidney Beans src
Image of Almonds src

Calories and Carbs

calories

Both almonds and kidney beans are high in calories. Almond has 379% more calories than kidney bean - almond has 579 calories per 100 grams and kidney bean has 121 calories.

For macronutrient ratios, kidney beans is heavier in protein, much heavier in carbs and much lighter in fat compared to almonds per calorie. Kidney beans has a macronutrient ratio of 26:67:7 and for almonds, 14:14:73 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Kidney Beans Almonds
Protein 26% 14%
Carbohydrates 67% 14%
Fat 7% 73%
Alcohol ~ ~

carbohydrates

Almonds and kidney beans contain similar amounts of carbs - almond has 21.6g of total carbs per 100 grams and kidney bean has 20.8g of carbohydrates.

dietary fiber

Both almonds and kidney beans are high in dietary fiber. Almond has 108% more dietary fiber than kidney bean - almond has 12.5g of dietary fiber per 100 grams and kidney bean has 6g of dietary fiber.

sugar

Kidney bean has less sugar than almond - almond has 4.4g of sugar per 100 grams and kidney bean does not contain significant amounts.

Protein

protein

Both almonds and kidney beans are high in protein. Almond has 160% more protein than kidney bean - almond has 21.2g of protein per 100 grams and kidney bean has 8.1g of protein.

Fat

saturated fat

Kidney bean has 10.5 times less saturated fat than almond - almond has 3.8g of saturated fat per 100 grams and kidney bean has 0.33g of saturated fat.

trans fat

Both almonds and kidney beans are low in trans fat - almond has 0.02g of trans fat per 100 grams and kidney bean does not contain significant amounts.

Vitamins

Vitamin C

Kidney beans and almonds contain similar amounts of Vitamin C - kidney bean has 0.2mg of Vitamin C per 100 grams and almond does not contain significant amounts.

Vitamin A

Almonds and kidney beans contain similar amounts of Vitamin A - almond has 0.6ug of Vitamin A per 100 grams and kidney bean does not contain significant amounts.

Vitamin E

Almond is an excellent source of Vitamin E and it has 853 times more Vitamin E than kidney bean - almond has 25.6mg of Vitamin E per 100 grams and kidney bean has 0.03mg of Vitamin E.

Vitamin K

Kidney bean has more Vitamin K than almond - kidney bean has 5.7ug of Vitamin K per 100 grams and almond does not contain significant amounts.

The B Vitamins

Almond has more thiamin, riboflavin, niacin and pantothenic acid. Both kidney beans and almonds contain significant amounts of Vitamin B6 and folate.

Kidney Beans Almonds
Thiamin 0.06 MG 0.205 MG
Riboflavin 0.015 MG 1.138 MG
Niacin 0.417 MG 3.618 MG
Pantothenic acid ~ 0.471 MG
Vitamin B6 0.113 MG 0.137 MG
Folate 23 UG 44 UG

Minerals

calcium

Both almonds and kidney beans are high in calcium. Almond has 364% more calcium than kidney bean - almond has 269mg of calcium per 100 grams and kidney bean has 58mg of calcium.

iron

Almond is an excellent source of iron and it has 147% more iron than kidney bean - almond has 3.7mg of iron per 100 grams and kidney bean has 1.5mg of iron.

potassium

Both almonds and kidney beans are high in potassium. Almond has 193% more potassium than kidney bean - almond has 733mg of potassium per 100 grams and kidney bean has 250mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, kidney bean has more alpha linoleic acid (ALA) than almond per 100 grams.

Kidney Beans Almonds
alpha linoleic acid 0.132 G 0.003 G
Total 0.132 G 0.003 G

omega 6s

Comparing omega-6 fatty acids, almond has more linoleic acid than kidney bean per 100 grams.

Kidney Beans Almonds
linoleic acid 0.217 G 12.324 G
other omega 6 ~ 0.002 G
Total 0.217 G 12.326 G



Customize your serving size


The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.

Note: The specific food items compared are: Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) and Almonds (Nuts, almonds) .

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FAQ

Does almonds or kidney beans contain more calories in 100 grams?
Both almonds and kidney beans are high in calories. Almond has 380% more calories than kidney bean - almond has 579 calories in 100g and kidney bean has 121 calories.

Does almonds or kidney beans have more carbohydrates?
By weight, almonds and kidney beans contain similar amounts of carbs - almond has 21.6g of carbs for 100g and kidney bean has 20.8g of carbohydrates.

Does almonds or kidney beans contain more calcium?
Both almonds and kidney beans are high in calcium. Almond has 360% more calcium than kidney bean - almond has 269mg of calcium in 100 grams and kidney bean has 58mg of calcium.

Does almonds or kidney beans contain more iron?
Almond is an abundant source of iron and it has 150% more iron than kidney bean - almond has 3.7mg of iron in 100 grams and kidney bean has 1.5mg of iron.

Does almonds or kidney beans contain more potassium?
Both almonds and kidney beans are high in potassium. Almond has 190% more potassium than kidney bean - almond has 733mg of potassium in 100 grams and kidney bean has 250mg of potassium.