Kidney Beans vs. Flaxseeds
Nutrition comparison of Kidney Beans and Flaxseeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kidney beans
versus
flaxseeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kidney beans and flaxseeds:
- Both flaxseeds and kidney beans are high in calcium, calories, dietary fiber, potassium and protein.
- Flaxseed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Flaxseed is an excellent source of iron.
- Kidney bean has 10.1 times less saturated fat than flaxseed.
USDA sources for nutritional information: Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) and Flaxseeds (Seeds, flaxseed) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both flaxseeds and kidney beans are high in calories. Flaxseed has 341% more calories than kidney bean - flaxseed has 534 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 flaxseeds per calorie. Kidney beans has a macronutrient ratio of 26:67:7 and for flaxseeds, 13:21:66 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kidney Beans | Flaxseeds | |
|---|---|---|
| Protein | 26% | 13% |
| Carbohydrates | 67% | 21% |
| Fat | 7% | 66% |
| Alcohol | ~ | ~ |
carbohydrates
Kidney bean has 28% less carbohydrates than flaxseed - flaxseed has 28.9g of total carbs per 100 grams and kidney bean has 20.8g of carbohydrates.
dietary fiber
Both flaxseeds and kidney beans are high in dietary fiber. Flaxseed has 355% more dietary fiber than kidney bean - flaxseed has 27.3g of dietary fiber per 100 grams and kidney bean has 6g of dietary fiber.
sugar
Kidney bean has less sugar than flaxseed - flaxseed has 1.6g of sugar per 100 grams and kidney bean does not contain significant amounts.
Protein
protein
Both flaxseeds and kidney beans are high in protein. Flaxseed has 125% more protein than kidney bean - flaxseed has 18.3g of protein per 100 grams and kidney bean has 8.1g of protein.
Fat
saturated fat
Kidney bean has 10.1 times less saturated fat than flaxseed - flaxseed has 3.7g of saturated fat per 100 grams and kidney bean has 0.33g of saturated fat.
Vitamins
Vitamin C
Flaxseeds and kidney beans contain similar amounts of Vitamin C - flaxseed has 0.6mg of Vitamin C per 100 grams and kidney bean has 0.2mg of Vitamin C.
Vitamin E
Flaxseeds and kidney beans contain similar amounts of Vitamin E - flaxseed has 0.31mg of Vitamin E per 100 grams and kidney bean has 0.03mg of Vitamin E.
Vitamin K
Flaxseeds and kidney beans contain similar amounts of Vitamin K - flaxseed has 4.3ug of Vitamin K per 100 grams and kidney bean has 5.7ug of Vitamin K.
The B Vitamins
Flaxseed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Kidney Beans | Flaxseeds | |
|---|---|---|
| Thiamin | 0.06 MG | 1.644 MG |
| Riboflavin | 0.015 MG | 0.161 MG |
| Niacin | 0.417 MG | 3.08 MG |
| Pantothenic acid | ~ | 0.985 MG |
| Vitamin B6 | 0.113 MG | 0.473 MG |
| Folate | 23 UG | 87 UG |
Minerals
calcium
Both flaxseeds and kidney beans are high in calcium. Flaxseed has 340% more calcium than kidney bean - flaxseed has 255mg of calcium per 100 grams and kidney bean has 58mg of calcium.
iron
Flaxseed is an excellent source of iron and it has 282% more iron than kidney bean - flaxseed has 5.7mg of iron per 100 grams and kidney bean has 1.5mg of iron.
potassium
Both flaxseeds and kidney beans are high in potassium. Flaxseed has 225% more potassium than kidney bean - flaxseed has 813mg of potassium per 100 grams and kidney bean has 250mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, flaxseed has more alpha linoleic acid (ALA) than kidney bean per 100 grams.
| Kidney Beans | Flaxseeds | |
|---|---|---|
| alpha linoleic acid | 0.132 G | 22.813 G |
| Total | 0.132 G | 22.813 G |
omega 6s
Comparing omega-6 fatty acids, flaxseed has more linoleic acid than kidney bean per 100 grams.
| Kidney Beans | Flaxseeds | |
|---|---|---|
| linoleic acid | 0.217 G | 5.903 G |
| other omega 6 | ~ | 0.007 G |
| Total | 0.217 G | 5.91 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 Flaxseeds (Seeds, flaxseed) .
Kidney Beans g
()
|
Daily Values (%) |
Flaxseeds g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does flaxseeds or kidney beans contain more calories in 100 grams?Both flaxseeds and kidney beans are high in calories. Flaxseed has 340% more calories than kidney bean - flaxseed has 534 calories in 100g and kidney bean has 121 calories.
Does flaxseeds or kidney beans have more carbohydrates?
By weight, kidney bean has 30% fewer carbohydrates than flaxseed - flaxseed has 28.9g of carbs for 100g and kidney bean has 20.8g of carbohydrates.
Does flaxseeds or kidney beans contain more calcium?
Both flaxseeds and kidney beans are high in calcium. Flaxseed has 340% more calcium than kidney bean - flaxseed has 255mg of calcium in 100 grams and kidney bean has 58mg of calcium.
Does flaxseeds or kidney beans contain more iron?
Flaxseed is an abundant source of iron and it has 280% more iron than kidney bean - flaxseed has 5.7mg of iron in 100 grams and kidney bean has 1.5mg of iron.
Does flaxseeds or kidney beans contain more potassium?
Both flaxseeds and kidney beans are high in potassium. Flaxseed has 230% more potassium than kidney bean - flaxseed has 813mg of potassium in 100 grams and kidney bean has 250mg of potassium.