Milk vs. Kidney Beans
Nutrition comparison of Milk and Kidney Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
milk
versus
kidney beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in milk and kidney beans:
- Both milk and kidney beans are high in calcium.
- Kidney bean has signficantly more iron than milk.
- Kidney bean is a great source of potassium and protein.
- Kidney bean is an excellent source of dietary fiber.
- Milk has 3.3 times less carbohydrates than kidney bean.
- Milk has more riboflavin, pantothenic acid and Vitamin B12, however, kidney bean contains more niacin, Vitamin B6 and folate.
USDA sources for nutritional information: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) 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
Kidney bean is high in calories and milk has 59% less calories than kidney bean - milk has 50 calories per 100 grams and kidney bean has 121 calories.
For macronutrient ratios, milk is much lighter in carbs, much heavier in fat and similar to kidney beans for protein. Milk has a macronutrient ratio of 27:38:35 and for kidney beans, 26:67:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Milk | Kidney Beans | |
|---|---|---|
| Protein | 27% | 26% |
| Carbohydrates | 38% | 67% |
| Fat | 35% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Milk has 3.3 times less carbohydrates than kidney bean - milk has 4.8g 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 milk - kidney bean has 6g of dietary fiber per 100 grams and milk does not contain significant amounts.
sugar
Kidney bean has less sugar than milk - milk has 5.1g 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 146% more protein than milk - milk has 3.3g of protein per 100 grams and kidney bean has 8.1g of protein.
Fat
saturated fat
Milk and kidney beans contain similar amounts of saturated fat - milk has 1.3g of saturated fat per 100 grams and kidney bean has 0.33g of saturated fat.
trans fat
Both milk and kidney beans are low in trans fat - milk has 0.09g of trans fat per 100 grams and kidney bean does not contain significant amounts.
cholesterol
Both milk and kidney beans are low in cholesterol - milk has 8mg of cholesterol per 100 grams and kidney bean does not contain significant amounts.
Vitamins
Vitamin C
Milk and kidney beans contain similar amounts of Vitamin C - milk has 0.2mg of Vitamin C per 100 grams and kidney bean has 0.2mg of Vitamin C.
Vitamin A
Milk has more Vitamin A than kidney bean - milk has 55ug of Vitamin A per 100 grams and kidney bean does not contain significant amounts.
Vitamin D
Milk has more Vitamin D than kidney bean - milk has 49iu of Vitamin D per 100 grams and kidney bean does not contain significant amounts.
Vitamin E
Milk and kidney beans contain similar amounts of Vitamin E - milk has 0.03mg of Vitamin E per 100 grams and kidney bean has 0.03mg of Vitamin E.
Vitamin K
Milk and kidney beans contain similar amounts of Vitamin K - milk has 0.2ug of Vitamin K per 100 grams and kidney bean has 5.7ug of Vitamin K.
The B Vitamins
Milk has more riboflavin, pantothenic acid and Vitamin B12, however, kidney bean contains more niacin, Vitamin B6 and folate. Both milk and kidney beans contain significant amounts of thiamin.
| Milk | Kidney Beans | |
|---|---|---|
| Thiamin | 0.039 MG | 0.06 MG |
| Riboflavin | 0.185 MG | 0.015 MG |
| Niacin | 0.092 MG | 0.417 MG |
| Pantothenic acid | 0.356 MG | ~ |
| Vitamin B6 | 0.038 MG | 0.113 MG |
| Folate | 5 UG | 23 UG |
| Vitamin B12 | 0.53 UG | ~ |
Minerals
calcium
Both milk and kidney beans are high in calcium. Milk has 107% more calcium than kidney bean - milk has 120mg of calcium per 100 grams and kidney bean has 58mg of calcium.
iron
Kidney bean has signficantly more iron than milk - milk has 0.02mg 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 79% more potassium than milk - milk has 140mg of potassium per 100 grams and kidney bean has 250mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kidney bean has more alpha linoleic acid (ALA) than milk per 100 grams.
| Milk | Kidney Beans | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.132 G |
| Total | 0.008 G | 0.132 G |
omega 6s
Comparing omega-6 fatty acids, kidney bean has more linoleic acid than milk per 100 grams.
| Milk | Kidney Beans | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.062 G | 0.217 G |
| Total | 0.066 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: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) and Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) .
Milk g
()
|
Daily Values (%) |
Kidney Beans 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 milk or kidney beans contain more calories in 100 grams?Kidney bean is high in calories and milk has 60% less calories than kidney bean - milk has 50 calories in 100g and kidney bean has 121 calories.
Does milk or kidney beans have more carbohydrates?
By weight, milk has 3.3 times fewer carbohydrates than kidney bean - milk has 4.8g of carbs for 100g and kidney bean has 20.8g of carbohydrates.
Does milk or kidney beans contain more calcium?
Both milk and kidney beans are high in calcium. Milk has 110% more calcium than kidney bean - milk has 120mg of calcium in 100 grams and kidney bean has 58mg of calcium.