Raspberries vs. Kidney Beans

Nutrition comparison of Raspberries and Kidney Beans

Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of raspberries versus kidney beans (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in raspberries and kidney beans:

  • Both raspberries and kidney beans are high in dietary fiber.
  • Kidney bean is a great source of calcium, potassium and protein.
  • Raspberry has more riboflavin and pantothenic acid, however, kidney bean contains more Vitamin B6.
  • Raspberry is an excellent source of Vitamin C.
Detailed nutritional comparison of raspberries and kidney beans 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: Raspberries (Raspberries, raw) and Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) . Have a correction or suggestions? Shoot us an email.

Image of Raspberries src
Image of Kidney Beans src

Calories and Carbs

calories

Kidney bean is high in calories and raspberry has 57% less calories than kidney bean - raspberry has 52 calories per 100 grams and kidney bean has 121 calories.

For macronutrient ratios, raspberries is lighter in protein, heavier in carbs and heavier in fat compared to kidney beans per calorie. Raspberries has a macronutrient ratio of 8:81:11 and for kidney beans, 26:67:7 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Raspberries Kidney Beans
Protein 8% 26%
Carbohydrates 81% 67%
Fat 11% 7%
Alcohol ~ ~

carbohydrates

Raspberry has 43% less carbohydrates than kidney bean - raspberry has 11.9g of total carbs per 100 grams and kidney bean has 20.8g of carbohydrates.

dietary fiber

Both raspberries and kidney beans are high in dietary fiber. Raspberry has a little more dietary fiber (8%) than kidney bean by weight - raspberry has 6.5g of dietary fiber per 100 grams and kidney bean has 6g of dietary fiber.

sugar

Kidney bean has less sugar than raspberry - raspberry has 4.4g 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 577% more protein than raspberry - raspberry has 1.2g of protein per 100 grams and kidney bean has 8.1g of protein.

Fat

saturated fat

Both raspberries and kidney beans are low in saturated fat - raspberry has 0.02g of saturated fat per 100 grams and kidney bean has 0.33g of saturated fat.

Vitamins

Vitamin C

Raspberry is an excellent source of Vitamin C and it has 130 times more Vitamin C than kidney bean - raspberry has 26.2mg of Vitamin C per 100 grams and kidney bean has 0.2mg of Vitamin C.

Vitamin A

Raspberries and kidney beans contain similar amounts of Vitamin A - raspberry has 2ug of Vitamin A per 100 grams and kidney bean does not contain significant amounts.

Vitamin E

Raspberries and kidney beans contain similar amounts of Vitamin E - raspberry has 0.87mg of Vitamin E per 100 grams and kidney bean has 0.03mg of Vitamin E.

Vitamin K

Raspberries and kidney beans contain similar amounts of Vitamin K - raspberry has 7.8ug of Vitamin K per 100 grams and kidney bean has 5.7ug of Vitamin K.

The B Vitamins

Raspberry has more riboflavin and pantothenic acid, however, kidney bean contains more Vitamin B6. Both raspberries and kidney beans contain significant amounts of thiamin, niacin and folate.

Raspberries Kidney Beans
Thiamin 0.032 MG 0.06 MG
Riboflavin 0.038 MG 0.015 MG
Niacin 0.598 MG 0.417 MG
Pantothenic acid 0.329 MG ~
Vitamin B6 0.055 MG 0.113 MG
Folate 21 UG 23 UG

Minerals

calcium

Kidney bean is a great source of calcium and it has 132% more calcium than raspberry - raspberry has 25mg of calcium per 100 grams and kidney bean has 58mg of calcium.

iron

Kidney bean has 117% more iron than raspberry - raspberry has 0.69mg 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 66% more potassium than raspberry - raspberry has 151mg 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 raspberries and kidney beans contain significant amounts of alpha linoleic acid (ALA).

Raspberries Kidney Beans
alpha linoleic acid 0.126 G 0.132 G
Total 0.126 G 0.132 G

omega 6s

Comparing omega-6 fatty acids, both raspberries and kidney beans contain significant amounts of linoleic acid.

Raspberries Kidney Beans
linoleic acid 0.249 G 0.217 G
Total 0.249 G 0.217 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 Raspberries or Kidney Beans .

Note: The specific food items compared are: Raspberries (Raspberries, raw) and Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) .

Raspberries 100g

( 100 g )
Daily Values (%)

Kidney Beans 100g

( 100 g )
52KCAL 3%
calories 133%
121KCAL 6%
12G 5%
carbohydrates 75%
21G 8%
6.5G 26%
8% dietary fiber
6G 24%
4.4G >999% sugar
0.65G 1%
total fat 43%
0.93G 2%
0.02G 0.1%
saturated fat >999%
0.33G 2%
0.06G 20% monounsaturated fat 0.05G
0.38G 9% polyunsaturated fat 0.35G
1MG 0.1%
sodium >999%
208MG 14%
Vitamins and Minerals
2UG 0.3%
>999% Vitamin A
26MG 35%
>999% Vitamin C
0.2MG 0.3%
25MG 3%
calcium 132%
58MG 6%
0.69MG 4%
iron 117%
1.5MG 8%
22MG 7%
magnesium 32%
29MG 9%
151MG 7%
potassium 66%
250MG 11%
0.03MG 3%
thiamin (Vit B1) 100%
0.06MG 6%
0.04MG 4%
100% riboflavin (Vit B2)
0.02MG 1%
0.6MG 4%
43% niacin (Vit B3)
0.42MG 3%
0.06MG 4%
Vitamin B6 83%
0.11MG 9%
0.33MG 7%
>999% pantothenic acid (Vit B5)
21UG 5%
folate (Vit B9) 10%
23UG 6%
0.87MG 6%
>999% Vitamin E
0.03MG 0.2%
7.8UG 9%
37% Vitamin K
5.7UG 6%
1.2G 2%
protein 575%
8.1G 16%
12MG 3%
choline 258%
43MG 10%
0.09MG 8%
copper 211%
0.28MG 24%
0.67MG 37%
76% manganese
0.38MG 21%
29MG 4%
phosphorus 307%
118MG 17%
0.2UG 0.4%
>999% selenium
0.42MG 5%
zinc 76%
0.74MG 9%
86G 25% Water 69G


NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat.

FAQ

Does raspberries or kidney beans contain more calories in 100 grams?
Kidney bean is high in calories and raspberry has 60% less calories than kidney bean - raspberry has 52 calories in 100g and kidney bean has 121 calories.

Does raspberries or kidney beans have more carbohydrates?
By weight, raspberry has 40% fewer carbohydrates than kidney bean - raspberry has 11.9g of carbs for 100g and kidney bean has 20.8g of carbohydrates.