Kidney Beans vs. Nutmeg
Nutrition comparison of Kidney Beans and Nutmeg
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kidney beans
versus
nutmeg
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kidney beans and nutmeg:
- Both nutmeg and kidney beans are high in calcium, calories, dietary fiber and potassium.
- Kidney bean is a great source of protein.
- Nutmeg has more thiamin, riboflavin, niacin and folate.
- Nutmeg is an excellent source of iron.
USDA sources for nutritional information: Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) and Nutmeg (Spices, nutmeg, ground) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both nutmeg and kidney beans are high in calories. Nutmeg has 334% more calories than kidney bean - nutmeg has 525 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 nutmeg per calorie. Kidney beans has a macronutrient ratio of 26:67:7 and for nutmeg, 4:36:60 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kidney Beans | Nutmeg | |
|---|---|---|
| Protein | 26% | 4% |
| Carbohydrates | 67% | 36% |
| Fat | 7% | 60% |
| Alcohol | ~ | ~ |
carbohydrates
Nutmeg is high in carbohydrates and kidney bean has 58% less carbohydrates than nutmeg - nutmeg has 49.3g of total carbs per 100 grams and kidney bean has 20.8g of carbohydrates.
dietary fiber
Both nutmeg and kidney beans are high in dietary fiber. Nutmeg has 247% more dietary fiber than kidney bean - nutmeg has 20.8g of dietary fiber per 100 grams and kidney bean has 6g of dietary fiber.
sugar
Kidney bean has less sugar than nutmeg - nutmeg has 3g 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 39% more protein than nutmeg - nutmeg has 5.8g of protein per 100 grams and kidney bean has 8.1g of protein.
Fat
saturated fat
Nutmeg is high in saturated fat and kidney bean has 99% less saturated fat than nutmeg - nutmeg has 25.9g of saturated fat per 100 grams and kidney bean has 0.33g of saturated fat.
Vitamins
Vitamin C
Nutmeg has 14 times more Vitamin C than kidney bean - nutmeg has 3mg of Vitamin C per 100 grams and kidney bean has 0.2mg of Vitamin C.
Vitamin A
Nutmeg and kidney beans contain similar amounts of Vitamin A - nutmeg has 5ug of Vitamin A per 100 grams and kidney bean does not contain significant amounts.
Vitamin E
Kidney beans and nutmeg contain similar amounts of Vitamin E - kidney bean has 0.03mg of Vitamin E per 100 grams and nutmeg does not contain significant amounts.
Vitamin K
Kidney bean has more Vitamin K than nutmeg - kidney bean has 5.7ug of Vitamin K per 100 grams and nutmeg does not contain significant amounts.
The B Vitamins
Nutmeg has more thiamin, riboflavin, niacin and folate. Both kidney beans and nutmeg contain significant amounts of Vitamin B6.
| Kidney Beans | Nutmeg | |
|---|---|---|
| Thiamin | 0.06 MG | 0.346 MG |
| Riboflavin | 0.015 MG | 0.057 MG |
| Niacin | 0.417 MG | 1.299 MG |
| Vitamin B6 | 0.113 MG | 0.16 MG |
| Folate | 23 UG | 76 UG |
Minerals
calcium
Both nutmeg and kidney beans are high in calcium. Nutmeg has 217% more calcium than kidney bean - nutmeg has 184mg of calcium per 100 grams and kidney bean has 58mg of calcium.
iron
Nutmeg is an excellent source of iron and it has 103% more iron than kidney bean - nutmeg has 3mg of iron per 100 grams and kidney bean has 1.5mg of iron.
potassium
Both nutmeg and kidney beans are high in potassium. Nutmeg has 40% more potassium than kidney bean - nutmeg has 350mg of potassium per 100 grams and kidney bean has 250mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both kidney beans and nutmeg contain significant amounts of linoleic acid.
| Kidney Beans | Nutmeg | |
|---|---|---|
| linoleic acid | 0.217 G | 0.35 G |
| Total | 0.217 G | 0.35 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 Nutmeg .
Note: The specific food items compared are: Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) and Nutmeg (Spices, nutmeg, ground) .
Kidney Beans 100g
(
100 g
)
|
Daily Values (%) |
Nutmeg 100g
(
100 g
)
|
|||||
|---|---|---|---|---|---|---|---|
| 121KCAL 6% |
|
5% | calories | 334% |
|
525KCAL 26% | |
| 21G 8% |
|
5% | carbohydrates | 133% |
|
49G 20% | |
| 6G 24% |
|
5% | dietary fiber | 250% |
|
21G 83% | |
| 5% | sugar | >999% | 3G | ||||
| 0.93G 2% |
|
5% | total fat | >999% |
|
36G 57% | |
| 0.33G 2% |
|
5% | saturated fat | >999% |
|
26G 144% | |
| 0.05G | 5% | monounsaturated fat | >999% | 3.2G | |||
| 0.35G | 5% | polyunsaturated fat | 5% | 0.35G | |||
| 208MG 14% |
|
>999% | sodium | 5% |
|
16MG 1% | |
| 5% | Vitamins and Minerals | 5% | |||||
|
|
5% | Vitamin A | >999% |
|
5UG 1% | ||
| 0.2MG 0.3% |
|
5% | Vitamin C | >999% |
|
3MG 4% | |
| 58MG 6% |
|
5% | calcium | 217% |
|
184MG 18% | |
| 1.5MG 8% |
|
5% | iron | 100% |
|
3MG 17% | |
| 29MG 9% |
|
5% | magnesium | 531% |
|
183MG 59% | |
| 250MG 11% |
|
5% | potassium | 40% |
|
350MG 15% | |
| 0.06MG 6% |
|
5% | thiamin (Vit B1) | 483% |
|
0.35MG 32% | |
| 0.02MG 1% |
|
5% | riboflavin (Vit B2) | 199% |
|
0.06MG 5% | |
| 0.42MG 3% |
|
5% | niacin (Vit B3) | 209% |
|
1.3MG 9% | |
| 0.11MG 9% |
|
5% | Vitamin B6 | 45% |
|
0.16MG 12% | |
| 23UG 6% |
|
5% | folate (Vit B9) | 230% |
|
76UG 19% | |
| 0.03MG 0.2% |
|
>999% | Vitamin E | 5% |
|
||
| 5.7UG 6% |
|
>999% | Vitamin K | 5% |
|
||
| 8.1G 16% |
|
40% | protein | 5% |
|
5.8G 12% | |
| 43MG 10% |
|
389% | choline | 5% |
|
8.8MG 2% | |
| 0.28MG 24% |
|
5% | copper | 257% |
|
1MG 86% | |
| 0.38MG 21% |
|
5% | manganese | 663% |
|
2.9MG 161% | |
| 118MG 17% |
|
5% | phosphorus | 81% |
|
213MG 30% | |
|
|
5% | selenium | >999% |
|
1.6UG 3% | ||
| 0.74MG 9% |
|
5% | zinc | 197% |
|
2.2MG 27% | |
| 69G | >999% | Water | 5% | 6.2G | |||
NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, pantothenic acid (Vit B5), biotin (Vit B7), Vitamin B12, cholesterol, trans fat. |
|||||||
FAQ
Does nutmeg or kidney beans contain more calories in 100 grams?Both nutmeg and kidney beans are high in calories. Nutmeg has 330% more calories than kidney bean - nutmeg has 525 calories in 100g and kidney bean has 121 calories.
Does nutmeg or kidney beans have more carbohydrates?
By weight, nutmeg is high in carbohydrates and kidney bean has 60% fewer carbohydrates than nutmeg - nutmeg has 49.3g of carbs for 100g and kidney bean has 20.8g of carbohydrates.
Does nutmeg or kidney beans contain more calcium?
Both nutmeg and kidney beans are high in calcium. Nutmeg has 220% more calcium than kidney bean - nutmeg has 184mg of calcium in 100 grams and kidney bean has 58mg of calcium.
Does nutmeg or kidney beans contain more iron?
Nutmeg is an abundant source of iron and it has 100% more iron than kidney bean - nutmeg has 3mg of iron in 100 grams and kidney bean has 1.5mg of iron.
Does nutmeg or kidney beans contain more potassium?
Both nutmeg and kidney beans are high in potassium. Nutmeg has 40% more potassium than kidney bean - nutmeg has 350mg of potassium in 100 grams and kidney bean has 250mg of potassium.