Cheese vs. Kidney Beans
Nutrition comparison of Cheese and Kidney Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cheese
versus
kidney beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cheese and kidney beans:
- Both cheese and kidney beans are high in calcium, calories and protein.
- Cheese has 159 times less carbohydrates than kidney bean.
- Cheese is an excellent source of Vitamin A.
- Kidney bean has more thiamin and niacin, however, cheese contains more riboflavin, pantothenic acid and Vitamin B12.
- Kidney bean is a great source of potassium.
- Kidney bean is an excellent source of dietary fiber.
USDA sources for nutritional information: Cheese (Cheese, Mexican blend) 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 cheese and kidney beans are high in calories. Cheese has 217% more calories than kidney bean - cheese has 384 calories per 100 grams and kidney bean has 121 calories.
For macronutrient ratios, cheese is much lighter in carbs, much heavier in fat and similar to kidney beans for protein. Cheese has a macronutrient ratio of 25:0:75 and for kidney beans, 26:67:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cheese | Kidney Beans | |
|---|---|---|
| Protein | 25% | 26% |
| Carbohydrates | ~ | 67% |
| Fat | 75% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Cheese has 159 times less carbohydrates than kidney bean - cheese has 0.13g of total carbs per 100 grams and kidney bean has 20.8g of carbohydrates.
dietary fiber
Kidney bean is an excellent source of dietary fiber and it has more dietary fiber than cheese - kidney bean has 6g of dietary fiber per 100 grams and cheese does not contain significant amounts.
Protein
protein
Both cheese and kidney beans are high in protein. Cheese has 190% more protein than kidney bean - cheese has 23.5g of protein per 100 grams and kidney bean has 8.1g of protein.
Fat
saturated fat
Cheese is high in saturated fat and kidney bean has 98% less saturated fat than cheese - cheese has 16.1g of saturated fat per 100 grams and kidney bean has 0.33g of saturated fat.
cholesterol
Kidney bean has less cholesterol than cheese - cheese has 95mg of cholesterol per 100 grams and kidney bean does not contain significant amounts.
Vitamins
Vitamin C
Kidney beans and cheese contain similar amounts of Vitamin C - kidney bean has 0.2mg of Vitamin C per 100 grams and cheese does not contain significant amounts.
Vitamin A
Cheese is an excellent source of Vitamin A and it has more Vitamin A than kidney bean - cheese has 174ug of Vitamin A per 100 grams and kidney bean does not contain significant amounts.
Vitamin D
Cheese has more Vitamin D than kidney bean - cheese has 21iu of Vitamin D per 100 grams and kidney bean does not contain significant amounts.
Vitamin E
Cheese and kidney beans contain similar amounts of Vitamin E - cheese has 0.25mg of Vitamin E per 100 grams and kidney bean has 0.03mg of Vitamin E.
Vitamin K
Cheese and kidney beans contain similar amounts of Vitamin K - cheese has 2.5ug of Vitamin K per 100 grams and kidney bean has 5.7ug of Vitamin K.
The B Vitamins
Kidney bean has more thiamin and niacin, however, cheese contains more riboflavin, pantothenic acid and Vitamin B12. Both cheese and kidney beans contain significant amounts of Vitamin B6 and folate.
| Cheese | Kidney Beans | |
|---|---|---|
| Thiamin | 0.023 MG | 0.06 MG |
| Riboflavin | 0.318 MG | 0.015 MG |
| Niacin | 0.114 MG | 0.417 MG |
| Pantothenic acid | 0.249 MG | ~ |
| Vitamin B6 | 0.061 MG | 0.113 MG |
| Folate | 13 UG | 23 UG |
| Vitamin B12 | 1.23 UG | ~ |
Minerals
calcium
Both cheese and kidney beans are high in calcium. Cheese has 10 times more calcium than kidney bean - cheese has 659mg of calcium per 100 grams and kidney bean has 58mg of calcium.
iron
Kidney bean has 154% more iron than cheese - cheese has 0.59mg of iron per 100 grams and kidney bean has 1.5mg of iron.
potassium
Kidney bean is a great source of potassium and it has 194% more potassium than cheese - cheese has 85mg of potassium per 100 grams and kidney bean has 250mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cheese has more alpha linoleic acid (ALA) than kidney bean per 100 grams.
| Cheese | Kidney Beans | |
|---|---|---|
| alpha linoleic acid | 0.332 G | 0.132 G |
| Total | 0.332 G | 0.132 G |
omega 6s
Comparing omega-6 fatty acids, cheese has more linoleic acid than kidney bean per 100 grams.
| Cheese | Kidney Beans | |
|---|---|---|
| linoleic acid | 0.532 G | 0.217 G |
| Total | 0.532 G | 0.217 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 Cheese or Kidney Beans .
Note: The specific food items compared are: Cheese (Cheese, Mexican blend) and Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) .
Cheese 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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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 % |
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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 % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 cheese or kidney beans contain more calories in 100 grams?Both cheese and kidney beans are high in calories. Cheese has 220% more calories than kidney bean - cheese has 384 calories in 100g and kidney bean has 121 calories.
Does cheese or kidney beans have more carbohydrates?
By weight, cheese has 159 times fewer carbohydrates than kidney bean - cheese has 0.13g of carbs for 100g and kidney bean has 20.8g of carbohydrates.
Does cheese or kidney beans contain more calcium?
Both cheese and kidney beans are high in calcium. Cheese has 10 times more calcium than kidney bean - cheese has 659mg of calcium in 100 grams and kidney bean has 58mg of calcium.