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.
Detailed nutritional comparison of kidney beans and flaxseeds 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 Flaxseeds (Seeds, flaxseed) . Have a correction or suggestions? Shoot us an email.


Image of Kidney Beans src
Image of Flaxseeds src

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, 13:20:67 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Kidney Beans Flaxseeds
Protein 26% 13%
Carbohydrates 67% 20%
Fat 7% 67%
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 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 Flaxseeds .

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) .

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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.