Kidney Beans vs. Pecan
Nutrition comparison of Kidney Beans and Pecan
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kidney beans
versus
pecan
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kidney beans and pecan:
- Both pecan and kidney beans are high in calcium, calories, dietary fiber, potassium and protein.
- Pecan has more thiamin, riboflavin, niacin and pantothenic acid.
- Pecan 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 Pecan (Nuts, pecans) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pecan and kidney beans are high in calories. Pecan has 471% more calories than kidney bean - pecan has 691 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 pecan per calorie. Kidney beans has a macronutrient ratio of 26:67:7 and for pecan, 5:8:88 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kidney Beans | Pecan | |
|---|---|---|
| Protein | 26% | 5% |
| Carbohydrates | 67% | 8% |
| Fat | 7% | 88% |
| Alcohol | ~ | ~ |
carbohydrates
Pecan has 33% less carbohydrates than kidney bean - pecan has 13.9g of total carbs per 100 grams and kidney bean has 20.8g of carbohydrates.
dietary fiber
Both pecan and kidney beans are high in dietary fiber. Pecan has 60% more dietary fiber than kidney bean - pecan has 9.6g of dietary fiber per 100 grams and kidney bean has 6g of dietary fiber.
sugar
Kidney bean has less sugar than pecan - pecan has 4g of sugar per 100 grams and kidney bean does not contain significant amounts.
Protein
protein
Both pecan and kidney beans are high in protein. Pecan has 13% more protein than kidney bean - pecan has 9.2g of protein per 100 grams and kidney bean has 8.1g of protein.
Fat
saturated fat
Pecan is high in saturated fat and kidney bean has 95% less saturated fat than pecan - pecan has 6.2g of saturated fat per 100 grams and kidney bean has 0.33g of saturated fat.
Vitamins
Vitamin C
Pecan and kidney beans contain similar amounts of Vitamin C - pecan has 1.1mg of Vitamin C per 100 grams and kidney bean has 0.2mg of Vitamin C.
Vitamin A
Pecan and kidney beans contain similar amounts of Vitamin A - pecan has 3ug of Vitamin A per 100 grams and kidney bean does not contain significant amounts.
Vitamin E
Pecan and kidney beans contain similar amounts of Vitamin E - pecan has 1.4mg of Vitamin E per 100 grams and kidney bean has 0.03mg of Vitamin E.
Vitamin K
Pecan and kidney beans contain similar amounts of Vitamin K - pecan has 3.5ug of Vitamin K per 100 grams and kidney bean has 5.7ug of Vitamin K.
The B Vitamins
Pecan has more thiamin, riboflavin, niacin and pantothenic acid. Both kidney beans and pecan contain significant amounts of Vitamin B6 and folate.
| Kidney Beans | Pecan | |
|---|---|---|
| Thiamin | 0.06 MG | 0.66 MG |
| Riboflavin | 0.015 MG | 0.13 MG |
| Niacin | 0.417 MG | 1.167 MG |
| Pantothenic acid | ~ | 0.863 MG |
| Vitamin B6 | 0.113 MG | 0.21 MG |
| Folate | 23 UG | 22 UG |
Minerals
calcium
Both pecan and kidney beans are high in calcium. Pecan has 21% more calcium than kidney bean - pecan has 70mg of calcium per 100 grams and kidney bean has 58mg of calcium.
iron
Pecan is a great source of iron and it has 69% more iron than kidney bean - pecan has 2.5mg of iron per 100 grams and kidney bean has 1.5mg of iron.
potassium
Both pecan and kidney beans are high in potassium. Pecan has 64% more potassium than kidney bean - pecan has 410mg of potassium per 100 grams and kidney bean has 250mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pecan has more alpha linoleic acid (ALA) than kidney bean per 100 grams.
| Kidney Beans | Pecan | |
|---|---|---|
| alpha linoleic acid | 0.132 G | 0.986 G |
| Total | 0.132 G | 0.986 G |
omega 6s
Comparing omega-6 fatty acids, pecan has more linoleic acid than kidney bean per 100 grams.
| Kidney Beans | Pecan | |
|---|---|---|
| linoleic acid | 0.217 G | 20.628 G |
| other omega 6 | ~ | 0.069 G |
| Total | 0.217 G | 20.697 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 Pecan (Nuts, pecans) .
Kidney Beans g
()
|
Daily Values (%) |
Pecan 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 pecan or kidney beans contain more calories in 100 grams?Both pecan and kidney beans are high in calories. Pecan has 470% more calories than kidney bean - pecan has 691 calories in 100g and kidney bean has 121 calories.
Does pecan or kidney beans have more carbohydrates?
By weight, pecan has 30% fewer carbohydrates than kidney bean - pecan has 13.9g of carbs for 100g and kidney bean has 20.8g of carbohydrates.
Does pecan or kidney beans contain more calcium?
Both pecan and kidney beans are high in calcium. Pecan has 20% more calcium than kidney bean - pecan has 70mg of calcium in 100 grams and kidney bean has 58mg of calcium.
Does pecan or kidney beans contain more potassium?
Both pecan and kidney beans are high in potassium. Pecan has 60% more potassium than kidney bean - pecan has 410mg of potassium in 100 grams and kidney bean has 250mg of potassium.