Avocado vs. Kidney Beans
Nutrition comparison of Avocado and Kidney Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
avocado
versus
kidney beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in avocado and kidney beans:
- Both avocado and kidney beans are high in calories, dietary fiber and potassium.
- Avocado has 58% less carbohydrates than kidney bean.
- Avocado has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Avocado has signficantly more Vitamin C than kidney bean.
- Kidney bean has 5.4 times less saturated fat than avocado.
- Kidney bean is a great source of calcium and protein.
USDA sources for nutritional information: Avocado (Avocados, raw, California) and Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both avocado and kidney beans are high in calories. Avocado has 38% more calories than kidney bean - avocado has 167 calories per 100 grams and kidney bean has 121 calories.
For macronutrient ratios, avocado is much lighter in protein, much lighter in carbs and much heavier in fat compared to kidney beans per calorie. Avocado has a macronutrient ratio of 4:19:77 and for kidney beans, 26:67:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Avocado | Kidney Beans | |
|---|---|---|
| Protein | 4% | 26% |
| Carbohydrates | 19% | 67% |
| Fat | 77% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Avocado has 58% less carbohydrates than kidney bean - avocado has 8.6g of total carbs per 100 grams and kidney bean has 20.8g of carbohydrates.
dietary fiber
Both avocado and kidney beans are high in dietary fiber. Avocado has 13% more dietary fiber than kidney bean - avocado has 6.8g of dietary fiber per 100 grams and kidney bean has 6g of dietary fiber.
sugar
Avocado and kidney beans contain similar amounts of sugar - avocado has 0.3g 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 314% more protein than avocado - avocado has 2g of protein per 100 grams and kidney bean has 8.1g of protein.
Fat
saturated fat
Kidney bean has 5.4 times less saturated fat than avocado - avocado has 2.1g of saturated fat per 100 grams and kidney bean has 0.33g of saturated fat.
Vitamins
Vitamin C
Avocado has signficantly more Vitamin C than kidney bean - avocado has 8.8mg of Vitamin C per 100 grams and kidney bean has 0.2mg of Vitamin C.
Vitamin A
Avocado has more Vitamin A than kidney bean - avocado has 7ug of Vitamin A per 100 grams and kidney bean does not contain significant amounts.
Vitamin E
Avocado has 64 times more Vitamin E than kidney bean - avocado has 2mg of Vitamin E per 100 grams and kidney bean has 0.03mg of Vitamin E.
Vitamin K
Avocado and kidney beans contain similar amounts of Vitamin K - avocado has 21ug of Vitamin K per 100 grams and kidney bean has 5.7ug of Vitamin K.
The B Vitamins
Avocado has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate. Both avocado and kidney beans contain significant amounts of thiamin.
| Avocado | Kidney Beans | |
|---|---|---|
| Thiamin | 0.075 MG | 0.06 MG |
| Riboflavin | 0.143 MG | 0.015 MG |
| Niacin | 1.912 MG | 0.417 MG |
| Pantothenic acid | 1.463 MG | ~ |
| Vitamin B6 | 0.287 MG | 0.113 MG |
| Folate | 89 UG | 23 UG |
Minerals
calcium
Kidney bean is a great source of calcium and it has 346% more calcium than avocado - avocado has 13mg of calcium per 100 grams and kidney bean has 58mg of calcium.
iron
Kidney bean has 146% more iron than avocado - avocado has 0.61mg of iron per 100 grams and kidney bean has 1.5mg of iron.
potassium
Both avocado and kidney beans are high in potassium. Avocado has 103% more potassium than kidney bean - avocado has 507mg of potassium per 100 grams and kidney bean has 250mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both avocado and kidney beans contain significant amounts of alpha linoleic acid (ALA).
| Avocado | Kidney Beans | |
|---|---|---|
| alpha linoleic acid | 0.125 G | 0.132 G |
| Total | 0.125 G | 0.132 G |
omega 6s
Comparing omega-6 fatty acids, avocado has more linoleic acid than kidney bean per 100 grams.
| Avocado | Kidney Beans | |
|---|---|---|
| linoleic acid | 1.674 G | 0.217 G |
| other omega 6 | 0.015 G | ~ |
| Total | 1.689 G | 0.217 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: Avocado (Avocados, raw, California) and Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) .
Avocado g
()
|
Daily Values (%) |
Kidney Beans g
()
|
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|---|---|---|---|---|---|---|---|
| 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 avocado or kidney beans contain more calories in 100 grams?Both avocado and kidney beans are high in calories. Avocado has 40% more calories than kidney bean - avocado has 167 calories in 100g and kidney bean has 121 calories.
Does avocado or kidney beans have more carbohydrates?
By weight, avocado has 60% fewer carbohydrates than kidney bean - avocado has 8.6g of carbs for 100g and kidney bean has 20.8g of carbohydrates.
Does avocado or kidney beans contain more potassium?
Both avocado and kidney beans are high in potassium. Avocado has 100% more potassium than kidney bean - avocado has 507mg of potassium in 100 grams and kidney bean has 250mg of potassium.