Kidney Beans vs. Macadamia Nut
Nutrition comparison of Kidney Beans and Macadamia Nut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kidney beans
versus
macadamia nut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kidney beans and macadamia nut:
- Both macadamia nut and kidney beans are high in calcium, calories, dietary fiber and potassium.
- Macadamia nut has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
- Macadamia nut is a great source of iron.
USDA sources for nutritional information: Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) and Macadamia Nut (Nuts, macadamia nuts, dry roasted, without salt added) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both macadamia nut and kidney beans are high in calories. Macadamia nut has 493% more calories than kidney bean - macadamia nut has 718 calories per 100 grams and kidney bean has 121 calories.
For macronutrient ratios, kidney beans is much heavier in protein, much heavier in carbs and much lighter in fat compared to macadamia nut per calorie. Kidney beans has a macronutrient ratio of 26:67:7 and for macadamia nut, 4:7:89 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kidney Beans | Macadamia Nut | |
|---|---|---|
| Protein | 26% | 4% |
| Carbohydrates | 67% | 7% |
| Fat | 7% | 89% |
| Alcohol | ~ | ~ |
carbohydrates
Macadamia nut has 36% less carbohydrates than kidney bean - macadamia nut has 13.4g of total carbs per 100 grams and kidney bean has 20.8g of carbohydrates.
dietary fiber
Both macadamia nut and kidney beans are high in dietary fiber. Macadamia nut has 33% more dietary fiber than kidney bean - macadamia nut has 8g of dietary fiber per 100 grams and kidney bean has 6g of dietary fiber.
sugar
Kidney bean has less sugar than macadamia nut - macadamia nut has 4.1g of sugar per 100 grams and kidney bean does not contain significant amounts.
Protein
protein
Macadamia nut and kidney beans contain similar amounts of protein - macadamia nut has 7.8g of protein per 100 grams and kidney bean has 8.1g of protein.
Fat
saturated fat
Macadamia nut is high in saturated fat and kidney bean has 97% less saturated fat than macadamia nut - macadamia nut has 11.9g of saturated fat per 100 grams and kidney bean has 0.33g of saturated fat.
Vitamins
Vitamin C
Macadamia nut and kidney beans contain similar amounts of Vitamin C - macadamia nut has 0.7mg of Vitamin C per 100 grams and kidney bean has 0.2mg of Vitamin C.
Vitamin E
Macadamia nut and kidney beans contain similar amounts of Vitamin E - macadamia nut has 0.57mg of Vitamin E per 100 grams and kidney bean has 0.03mg of Vitamin E.
Vitamin K
Kidney bean has more Vitamin K than macadamia nut - kidney bean has 5.7ug of Vitamin K per 100 grams and macadamia nut does not contain significant amounts.
The B Vitamins
Macadamia nut has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6. Both kidney beans and macadamia nut contain significant amounts of folate.
| Kidney Beans | Macadamia Nut | |
|---|---|---|
| Thiamin | 0.06 MG | 0.71 MG |
| Riboflavin | 0.015 MG | 0.087 MG |
| Niacin | 0.417 MG | 2.274 MG |
| Pantothenic acid | ~ | 0.603 MG |
| Vitamin B6 | 0.113 MG | 0.359 MG |
| Folate | 23 UG | 10 UG |
Minerals
calcium
Both macadamia nut and kidney beans are high in calcium. Macadamia nut has 21% more calcium than kidney bean - macadamia nut has 70mg of calcium per 100 grams and kidney bean has 58mg of calcium.
iron
Macadamia nut is a great source of iron and it has 77% more iron than kidney bean - macadamia nut has 2.7mg of iron per 100 grams and kidney bean has 1.5mg of iron.
potassium
Both macadamia nut and kidney beans are high in potassium. Macadamia nut has 45% more potassium than kidney bean - macadamia nut has 363mg 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 kidney beans and macadamia nut contain significant amounts of alpha linoleic acid (ALA).
| Kidney Beans | Macadamia Nut | |
|---|---|---|
| alpha linoleic acid | 0.132 G | 0.196 G |
| Total | 0.132 G | 0.196 G |
omega 6s
Comparing omega-6 fatty acids, macadamia nut has more linoleic acid than kidney bean per 100 grams.
| Kidney Beans | Macadamia Nut | |
|---|---|---|
| linoleic acid | 0.217 G | 1.303 G |
| other omega 6 | ~ | 1.944 G |
| Total | 0.217 G | 3.247 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 Macadamia Nut (Nuts, macadamia nuts, dry roasted, without salt added) .
Kidney Beans g
()
|
Daily Values (%) |
Macadamia Nut g
()
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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MG % | |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
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MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
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MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
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5% | choline | 5% |
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MG % | |
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5% | chlorine | 5% |
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5% | chromium | 5% |
|
UG % | |
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5% | copper | 5% |
|
MG % | |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
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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 macadamia nut or kidney beans contain more calories in 100 grams?Both macadamia nut and kidney beans are high in calories. Macadamia nut has 490% more calories than kidney bean - macadamia nut has 718 calories in 100g and kidney bean has 121 calories.
Does macadamia nut or kidney beans have more carbohydrates?
By weight, macadamia nut has 40% fewer carbohydrates than kidney bean - macadamia nut has 13.4g of carbs for 100g and kidney bean has 20.8g of carbohydrates.
Does macadamia nut or kidney beans contain more calcium?
Both macadamia nut and kidney beans are high in calcium. Macadamia nut has 20% more calcium than kidney bean - macadamia nut has 70mg of calcium in 100 grams and kidney bean has 58mg of calcium.
Does macadamia nut or kidney beans contain more potassium?
Both macadamia nut and kidney beans are high in potassium. Macadamia nut has 50% more potassium than kidney bean - macadamia nut has 363mg of potassium in 100 grams and kidney bean has 250mg of potassium.