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.
Detailed nutritional comparison of kidney beans and kale 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 Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.


Image of Kidney Beans src
Image of Kale src

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, 27:41:32 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Kidney Beans Kale
Protein 26% 27%
Carbohydrates 67% 41%
Fat 7% 32%
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 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 Kale .

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) .

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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.

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