Kidney Beans vs. Russet Potato
Nutrition comparison of Kidney Beans and Russet Potato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kidney beans
versus
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kidney beans and russet potato:
- Both russet potato and kidney beans are high in potassium.
- Kidney bean is a great source of calcium and protein.
- Kidney bean is an excellent source of dietary fiber.
- Russet potato has more riboflavin, niacin, pantothenic acid and Vitamin B6.
USDA sources for nutritional information: Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kidney bean is high in calories and russet potato has 35% less calories than kidney bean - russet potato has 79 calories per 100 grams and kidney bean has 121 calories.
For macronutrient ratios, kidney beans is heavier in protein, much lighter in carbs and heavier in fat compared to russet potato per calorie. Kidney beans has a macronutrient ratio of 26:67:7 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kidney Beans | Russet Potato | |
|---|---|---|
| Protein | 26% | 11% |
| Carbohydrates | 67% | 89% |
| Fat | 7% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Russet potato and kidney beans contain similar amounts of carbs - russet potato has 18.1g of total carbs per 100 grams and kidney bean has 20.8g of carbohydrates.
dietary fiber
Kidney bean is an excellent source of dietary fiber and it has 362% more dietary fiber than russet potato - russet potato has 1.3g of dietary fiber per 100 grams and kidney bean has 6g of dietary fiber.
sugar
Russet potato and kidney beans contain similar amounts of sugar - russet potato has 0.62g 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 279% more protein than russet potato - russet potato has 2.1g of protein per 100 grams and kidney bean has 8.1g of protein.
Fat
saturated fat
Both russet potato and kidney beans are low in saturated fat - russet potato has 0.03g of saturated fat per 100 grams and kidney bean has 0.33g of saturated fat.
Vitamins
Vitamin C
Russet potato has 27 times more Vitamin C than kidney bean - russet potato has 5.7mg of Vitamin C per 100 grams and kidney bean has 0.2mg of Vitamin C.
Vitamin A
Russet potato and kidney beans contain similar amounts of Vitamin A - russet potato has 0.3ug of Vitamin A per 100 grams and kidney bean does not contain significant amounts.
Vitamin E
Russet potato and kidney beans contain similar amounts of Vitamin E - russet potato has 0.01mg of Vitamin E per 100 grams and kidney bean has 0.03mg of Vitamin E.
Vitamin K
Russet potato and kidney beans contain similar amounts of Vitamin K - russet potato has 1.8ug of Vitamin K per 100 grams and kidney bean has 5.7ug of Vitamin K.
The B Vitamins
Russet potato has more riboflavin, niacin, pantothenic acid and Vitamin B6. Both kidney beans and russet potato contain significant amounts of thiamin and folate.
| Kidney Beans | Russet Potato | |
|---|---|---|
| Thiamin | 0.06 MG | 0.082 MG |
| Riboflavin | 0.015 MG | 0.033 MG |
| Niacin | 0.417 MG | 1.035 MG |
| Pantothenic acid | ~ | 0.301 MG |
| Vitamin B6 | 0.113 MG | 0.345 MG |
| Folate | 23 UG | 14 UG |
Minerals
calcium
Kidney bean is a great source of calcium and it has 346% more calcium than russet potato - russet potato has 13mg of calcium per 100 grams and kidney bean has 58mg of calcium.
iron
Kidney bean has 74% more iron than russet potato - russet potato has 0.86mg of iron per 100 grams and kidney bean has 1.5mg of iron.
potassium
Both russet potato and kidney beans are high in potassium. Russet potato has 67% more potassium than kidney bean - russet potato has 417mg 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 russet potato per 100 grams.
| Kidney Beans | Russet Potato | |
|---|---|---|
| alpha linoleic acid | 0.132 G | 0.01 G |
| Total | 0.132 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, kidney bean has more linoleic acid than russet potato per 100 grams.
| Kidney Beans | Russet Potato | |
|---|---|---|
| linoleic acid | 0.217 G | 0.032 G |
| Total | 0.217 G | 0.032 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 Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
Kidney Beans g
()
|
Daily Values (%) |
Russet Potato 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 russet potato or kidney beans contain more calories in 100 grams?Kidney bean is high in calories and russet potato has 40% less calories than kidney bean - russet potato has 79 calories in 100g and kidney bean has 121 calories.
Does russet potato or kidney beans have more carbohydrates?
By weight, russet potato and kidney beans contain similar amounts of carbs - russet potato has 18.1g of carbs for 100g and kidney bean has 20.8g of carbohydrates.
Does russet potato or kidney beans contain more potassium?
Both russet potato and kidney beans are high in potassium. Russet potato has 70% more potassium than kidney bean - russet potato has 417mg of potassium in 100 grams and kidney bean has 250mg of potassium.