Kidney Beans vs. Green Bean
Nutrition comparison of Kidney Beans and Green Bean
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kidney beans
versus
green bean
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kidney beans and green bean:
- Both green bean and kidney beans are high in dietary fiber and potassium.
- Green bean has 66% less carbohydrates than kidney bean.
- Green bean has more riboflavin and pantothenic acid.
- Green bean is a great source of Vitamin C.
- Kidney bean is a great source of calcium and protein.
USDA sources for nutritional information: Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) and Green Bean (Beans, snap, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kidney bean is high in calories and green bean has 74% less calories than kidney bean - green bean has 31 calories per 100 grams and kidney bean has 121 calories.
For macronutrient ratios, kidney beans is heavier in protein, lighter in carbs and similar to green bean for fat. Kidney beans has a macronutrient ratio of 26:67:7 and for green bean, 20:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kidney Beans | Green Bean | |
|---|---|---|
| Protein | 26% | 20% |
| Carbohydrates | 67% | 76% |
| Fat | 7% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Green bean has 66% less carbohydrates than kidney bean - green bean has 7g of total carbs per 100 grams and kidney bean has 20.8g of carbohydrates.
dietary fiber
Both green bean and kidney beans are high in dietary fiber. Kidney bean has 122% more dietary fiber than green bean - green bean has 2.7g of dietary fiber per 100 grams and kidney bean has 6g of dietary fiber.
sugar
Kidney bean has less sugar than green bean - green bean has 3.3g 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 344% more protein than green bean - green bean has 1.8g of protein per 100 grams and kidney bean has 8.1g of protein.
Fat
saturated fat
Both green bean and kidney beans are low in saturated fat - green bean has 0.05g of saturated fat per 100 grams and kidney bean has 0.33g of saturated fat.
Vitamins
Vitamin C
Green bean is a great source of Vitamin C and it has 60 times more Vitamin C than kidney bean - green bean has 12.2mg of Vitamin C per 100 grams and kidney bean has 0.2mg of Vitamin C.
Vitamin A
Green bean has more Vitamin A than kidney bean - green bean has 35ug of Vitamin A per 100 grams and kidney bean does not contain significant amounts.
Vitamin E
Green bean and kidney beans contain similar amounts of Vitamin E - green bean has 0.41mg of Vitamin E per 100 grams and kidney bean has 0.03mg of Vitamin E.
Vitamin K
Green bean has 654% more Vitamin K than kidney bean - green bean has 43ug of Vitamin K per 100 grams and kidney bean has 5.7ug of Vitamin K.
The B Vitamins
Green bean has more riboflavin and pantothenic acid. Both kidney beans and green bean contain significant amounts of thiamin, niacin, Vitamin B6 and folate.
| Kidney Beans | Green Bean | |
|---|---|---|
| Thiamin | 0.06 MG | 0.082 MG |
| Riboflavin | 0.015 MG | 0.104 MG |
| Niacin | 0.417 MG | 0.734 MG |
| Pantothenic acid | ~ | 0.225 MG |
| Vitamin B6 | 0.113 MG | 0.141 MG |
| Folate | 23 UG | 33 UG |
Minerals
calcium
Kidney bean is a great source of calcium and it has 57% more calcium than green bean - green bean has 37mg of calcium per 100 grams and kidney bean has 58mg of calcium.
iron
Kidney bean has 46% more iron than green bean - green bean has 1mg of iron per 100 grams and kidney bean has 1.5mg of iron.
potassium
Both green bean and kidney beans are high in potassium. Green bean is very similar to green bean for potassium - green bean has 211mg 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 kidney beans and green bean contain significant amounts of alpha linoleic acid (ALA).
| Kidney Beans | Green Bean | |
|---|---|---|
| alpha linoleic acid | 0.132 G | 0.069 G |
| Total | 0.132 G | 0.069 G |
omega 6s
Comparing omega-6 fatty acids, kidney bean has more linoleic acid than green bean per 100 grams.
| Kidney Beans | Green Bean | |
|---|---|---|
| linoleic acid | 0.217 G | 0.044 G |
| Total | 0.217 G | 0.044 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 Green Bean (Beans, snap, green, raw) .
Kidney Beans g
()
|
Daily Values (%) |
Green Bean g
()
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
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UG % | |
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5% | iodine | 5% |
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UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
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| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
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UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does green bean or kidney beans contain more calories in 100 grams?Kidney bean is high in calories and green bean has 70% less calories than kidney bean - green bean has 31 calories in 100g and kidney bean has 121 calories.
Does green bean or kidney beans have more carbohydrates?
By weight, green bean has 70% fewer carbohydrates than kidney bean - green bean has 7g of carbs for 100g and kidney bean has 20.8g of carbohydrates.
Does green bean or kidney beans contain more potassium?
Both green bean and kidney beans are high in potassium. Green bean is very similar to green bean for potassium - green bean has 211mg of potassium in 100 grams and kidney bean has 250mg of potassium.