Kidney Beans vs. Asparagus

Nutrition comparison of Kidney Beans and Asparagus


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

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

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

  • Both asparagus and kidney beans are high in dietary fiber and potassium.
  • Asparagus has 4.3 times less carbohydrates than kidney bean.
  • Asparagus has more thiamin, riboflavin, niacin, pantothenic acid and folate.
  • Asparagus is a great source of iron.
  • Kidney bean is a great source of calcium and protein.
Detailed nutritional comparison of kidney beans and asparagus 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 Asparagus (Asparagus, raw) . Have a correction or suggestions? Shoot us an email.


Image of Kidney Beans src
Image of Asparagus src

Calories and Carbs

calories

Kidney bean is high in calories and asparagus has 83% less calories than kidney bean - asparagus has 20 calories per 100 grams and kidney bean has 121 calories.

For macronutrient ratios, kidney beans is lighter in protein, heavier in carbs and similar to asparagus for fat. Kidney beans has a macronutrient ratio of 26:67:7 and for asparagus, 35:62:4 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Kidney Beans Asparagus
Protein 26% 35%
Carbohydrates 67% 62%
Fat 7% 4%
Alcohol ~ ~

carbohydrates

Asparagus has 4.3 times less carbohydrates than kidney bean - asparagus has 3.9g of total carbs per 100 grams and kidney bean has 20.8g of carbohydrates.

dietary fiber

Both asparagus and kidney beans are high in dietary fiber. Kidney bean has 186% more dietary fiber than asparagus - asparagus has 2.1g of dietary fiber per 100 grams and kidney bean has 6g of dietary fiber.

sugar

Kidney bean has less sugar than asparagus - asparagus has 1.9g of sugar per 100 grams and kidney bean does not contain significant amounts.

Protein

protein

Kidney bean is a great source of protein and it has 269% more protein than asparagus - asparagus has 2.2g of protein per 100 grams and kidney bean has 8.1g of protein.

Fat

saturated fat

Both asparagus and kidney beans are low in saturated fat - asparagus has 0.04g of saturated fat per 100 grams and kidney bean has 0.33g of saturated fat.

Vitamins

Vitamin C

Asparagus has 27 times more Vitamin C than kidney bean - asparagus has 5.6mg of Vitamin C per 100 grams and kidney bean has 0.2mg of Vitamin C.

Vitamin A

Asparagus has more Vitamin A than kidney bean - asparagus has 38ug of Vitamin A per 100 grams and kidney bean does not contain significant amounts.

Vitamin E

Asparagus and kidney beans contain similar amounts of Vitamin E - asparagus has 1.1mg of Vitamin E per 100 grams and kidney bean has 0.03mg of Vitamin E.

Vitamin K

Asparagus has 630% more Vitamin K than kidney bean - asparagus has 41.6ug of Vitamin K per 100 grams and kidney bean has 5.7ug of Vitamin K.

The B Vitamins

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

Kidney Beans Asparagus
Thiamin 0.06 MG 0.143 MG
Riboflavin 0.015 MG 0.141 MG
Niacin 0.417 MG 0.978 MG
Pantothenic acid ~ 0.274 MG
Vitamin B6 0.113 MG 0.091 MG
Folate 23 UG 52 UG

Minerals

calcium

Kidney bean is a great source of calcium and it has 142% more calcium than asparagus - asparagus has 24mg of calcium per 100 grams and kidney bean has 58mg of calcium.

iron

Asparagus is a great source of iron and it has 43% more iron than kidney bean - asparagus has 2.1mg of iron per 100 grams and kidney bean has 1.5mg of iron.

potassium

Both asparagus and kidney beans are high in potassium. Kidney bean has 24% more potassium than asparagus - asparagus has 202mg 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 asparagus per 100 grams.

Kidney Beans Asparagus
alpha linoleic acid 0.132 G 0.01 G
Total 0.132 G 0.01 G

omega 6s

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

Kidney Beans Asparagus
linoleic acid 0.217 G 0.04 G
Total 0.217 G 0.04 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Kidney Beans or Asparagus .

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

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FAQ

Does asparagus or kidney beans contain more calories in 100 grams?
Kidney bean is high in calories and asparagus has 80% less calories than kidney bean - asparagus has 20 calories in 100g and kidney bean has 121 calories.

Is asparagus or kidney beans better for protein?
Kidney bean is a great source of protein and it has 270% more protein than asparagus - asparagus has 2.2g of protein per 100 grams and kidney bean has 8.1g of protein.

Does asparagus or kidney beans have more carbohydrates?
By weight, asparagus has 4.3 times fewer carbohydrates than kidney bean - asparagus has 3.9g of carbs for 100g and kidney bean has 20.8g of carbohydrates.

Does asparagus or kidney beans contain more potassium?
Both asparagus and kidney beans are high in potassium. Kidney bean has 20% more potassium than asparagus - asparagus has 202mg of potassium in 100 grams and kidney bean has 250mg of potassium.