Kidney Beans vs. Kale
Nutrition comparison of Kidney Beans and Kale
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kidney beans
versus
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kidney beans and kale:
- Both kale and kidney beans are high in calcium, dietary fiber and potassium.
- Kale has 3.7 times less carbohydrates than kidney bean.
- Kale has more riboflavin, niacin, pantothenic acid and folate.
- Kale is an excellent source of Vitamin A, Vitamin C and Vitamin K.
- Kidney bean is a great source of protein.
USDA sources for nutritional information: Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kidney bean is high in calories and kale has 71% less calories than kidney bean - kale has 35 calories per 100 grams and kidney bean has 121 calories.
For macronutrient ratios, kidney beans is much heavier in carbs, much lighter in fat and similar to kale for protein. Kidney beans has a macronutrient ratio of 26:67:7 and for kale, 28:41:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kidney Beans | Kale | |
|---|---|---|
| Protein | 26% | 28% |
| Carbohydrates | 67% | 41% |
| Fat | 7% | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Kale has 3.7 times less carbohydrates than kidney bean - kale has 4.4g of total carbs per 100 grams and kidney bean has 20.8g of carbohydrates.
dietary fiber
Both kale and kidney beans are high in dietary fiber. Kidney bean has 46% more dietary fiber than kale - kale has 4.1g of dietary fiber per 100 grams and kidney bean has 6g of dietary fiber.
sugar
Kale and kidney beans contain similar amounts of sugar - kale has 0.99g 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 178% more protein than kale - kale has 2.9g of protein per 100 grams and kidney bean has 8.1g of protein.
Fat
saturated fat
Both kale and kidney beans are low in saturated fat - kale has 0.18g of saturated fat per 100 grams and kidney bean has 0.33g of saturated fat.
Vitamins
Vitamin C
Kale is an excellent source of Vitamin C and it has 466 times more Vitamin C than kidney bean - kale has 93.4mg of Vitamin C per 100 grams and kidney bean has 0.2mg of Vitamin C.
Vitamin A
Kale is an excellent source of Vitamin A and it has more Vitamin A than kidney bean - kale has 241ug of Vitamin A per 100 grams and kidney bean does not contain significant amounts.
Vitamin E
Kale and kidney beans contain similar amounts of Vitamin E - kale has 0.66mg of Vitamin E per 100 grams and kidney bean has 0.03mg of Vitamin E.
Vitamin K
Kale is an excellent source of Vitamin K and it has 67 times more Vitamin K than kidney bean - kale has 389.6ug of Vitamin K per 100 grams and kidney bean has 5.7ug of Vitamin K.
The B Vitamins
Kale has more riboflavin, niacin, pantothenic acid and folate. Both kidney beans and kale contain significant amounts of thiamin and Vitamin B6.
| Kidney Beans | Kale | |
|---|---|---|
| Thiamin | 0.06 MG | 0.113 MG |
| Riboflavin | 0.015 MG | 0.347 MG |
| Niacin | 0.417 MG | 1.18 MG |
| Pantothenic acid | ~ | 0.37 MG |
| Vitamin B6 | 0.113 MG | 0.147 MG |
| Folate | 23 UG | 62 UG |
Minerals
calcium
Both kale and kidney beans are high in calcium. Kale has 338% more calcium than kidney bean - kale has 254mg of calcium per 100 grams and kidney bean has 58mg of calcium.
iron
Kale and kidney beans contain similar amounts of iron - kale has 1.6mg of iron per 100 grams and kidney bean has 1.5mg of iron.
potassium
Both kale and kidney beans are high in potassium. Kale has 39% more potassium than kidney bean - kale has 348mg of potassium per 100 grams and kidney bean has 250mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kale has more alpha linoleic acid (ALA) than kidney bean per 100 grams.
| Kidney Beans | Kale | |
|---|---|---|
| alpha linoleic acid | 0.132 G | 0.378 G |
| Total | 0.132 G | 0.378 G |
omega 6s
Comparing omega-6 fatty acids, both kidney beans and kale contain significant amounts of linoleic acid.
| Kidney Beans | Kale | |
|---|---|---|
| linoleic acid | 0.217 G | 0.291 G |
| other omega 6 | ~ | 0.003 G |
| Total | 0.217 G | 0.294 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 Kale (Kale, raw) .
Kidney Beans g
()
|
Daily Values (%) |
Kale 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 kale or kidney beans contain more calories in 100 grams?Kidney bean is high in calories and kale has 70% less calories than kidney bean - kale has 35 calories in 100g and kidney bean has 121 calories.
Does kale or kidney beans have more carbohydrates?
By weight, kale has 3.7 times fewer carbohydrates than kidney bean - kale has 4.4g of carbs for 100g and kidney bean has 20.8g of carbohydrates.
Does kale or kidney beans contain more calcium?
Both kale and kidney beans are high in calcium. Kale has 340% more calcium than kidney bean - kale has 254mg of calcium in 100 grams and kidney bean has 58mg of calcium.
Does kale or kidney beans contain more potassium?
Both kale and kidney beans are high in potassium. Kale has 40% more potassium than kidney bean - kale has 348mg of potassium in 100 grams and kidney bean has 250mg of potassium.