Kidney Beans vs. Peas
Nutrition comparison of Kidney Beans and Peas
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kidney beans
versus
peas
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kidney beans and peas:
- Both peas and kidney beans are high in dietary fiber and potassium.
- Kidney bean is a great source of calcium and protein.
- Pea has more thiamin, riboflavin, niacin, pantothenic acid and folate.
- Pea is an excellent source of Vitamin C.
USDA sources for nutritional information: Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) and Peas (Peas, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kidney bean is high in calories and pea has 33% less calories than kidney bean - pea has 81 calories per 100 grams and kidney bean has 121 calories.
For macronutrient ratios, kidney beans is similar to peas for protein, carbs and fat. Kidney beans has a macronutrient ratio of 26:67:7 and for peas, 26:69:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kidney Beans | Peas | |
|---|---|---|
| Protein | 26% | 26% |
| Carbohydrates | 67% | 69% |
| Fat | 7% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Pea has 31% less carbohydrates than kidney bean - pea has 14.5g of total carbs per 100 grams and kidney bean has 20.8g of carbohydrates.
dietary fiber
Both peas and kidney beans are high in dietary fiber. Pea is very similar to pea for dietary fiber - pea has 5.7g of dietary fiber per 100 grams and kidney bean has 6g of dietary fiber.
sugar
Kidney bean has less sugar than pea - pea has 5.7g 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 50% more protein than pea - pea has 5.4g of protein per 100 grams and kidney bean has 8.1g of protein.
Fat
saturated fat
Both peas and kidney beans are low in saturated fat - pea has 0.07g of saturated fat per 100 grams and kidney bean has 0.33g of saturated fat.
Vitamins
Vitamin C
Pea is an excellent source of Vitamin C and it has 199 times more Vitamin C than kidney bean - pea has 40mg of Vitamin C per 100 grams and kidney bean has 0.2mg of Vitamin C.
Vitamin A
Pea has more Vitamin A than kidney bean - pea has 38ug of Vitamin A per 100 grams and kidney bean does not contain significant amounts.
Vitamin E
Peas and kidney beans contain similar amounts of Vitamin E - pea has 0.13mg of Vitamin E per 100 grams and kidney bean has 0.03mg of Vitamin E.
Vitamin K
Peas and kidney beans contain similar amounts of Vitamin K - pea has 24.8ug of Vitamin K per 100 grams and kidney bean has 5.7ug of Vitamin K.
The B Vitamins
Pea has more thiamin, riboflavin, niacin, pantothenic acid and folate. Both kidney beans and peas contain significant amounts of Vitamin B6.
| Kidney Beans | Peas | |
|---|---|---|
| Thiamin | 0.06 MG | 0.266 MG |
| Riboflavin | 0.015 MG | 0.132 MG |
| Niacin | 0.417 MG | 2.09 MG |
| Pantothenic acid | ~ | 0.104 MG |
| Vitamin B6 | 0.113 MG | 0.169 MG |
| Folate | 23 UG | 65 UG |
Minerals
calcium
Kidney bean is a great source of calcium and it has 132% more calcium than pea - pea has 25mg of calcium per 100 grams and kidney bean has 58mg of calcium.
iron
Peas and kidney beans contain similar amounts of iron - pea has 1.5mg of iron per 100 grams and kidney bean has 1.5mg of iron.
potassium
Both peas and kidney beans are high in potassium. Pea is very similar to pea for potassium - pea has 244mg 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 pea per 100 grams.
| Kidney Beans | Peas | |
|---|---|---|
| alpha linoleic acid | 0.132 G | 0.035 G |
| Total | 0.132 G | 0.035 G |
omega 6s
Comparing omega-6 fatty acids, both kidney beans and peas contain significant amounts of linoleic acid.
| Kidney Beans | Peas | |
|---|---|---|
| linoleic acid | 0.217 G | 0.152 G |
| Total | 0.217 G | 0.152 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 Peas (Peas, green, raw) .
Kidney Beans g
()
|
Daily Values (%) |
Peas 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% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
|
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 % |
|
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% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
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% |
|
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% |
|
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 % |
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5% | selenium | 5% |
|
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 peas or kidney beans contain more calories in 100 grams?Kidney bean is high in calories and pea has 30% less calories than kidney bean - pea has 81 calories in 100g and kidney bean has 121 calories.
Does peas or kidney beans have more carbohydrates?
By weight, pea has 30% fewer carbohydrates than kidney bean - pea has 14.5g of carbs for 100g and kidney bean has 20.8g of carbohydrates.
Does peas or kidney beans contain more potassium?
Both peas and kidney beans are high in potassium. Pea is very similar to pea for potassium - pea has 244mg of potassium in 100 grams and kidney bean has 250mg of potassium.