Kidney Beans vs. Spirulina
Nutrition comparison of Kidney Beans and Spirulina
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kidney beans
versus
spirulina
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kidney beans and spirulina:
- Both spirulina and kidney beans are high in calcium, calories, dietary fiber, potassium and protein.
- Kidney bean has 7 times less saturated fat than spirulina.
- Spirulina has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Spirulina has signficantly more Vitamin C than kidney bean.
- Spirulina has signficantly more Vitamin E than kidney bean.
- Spirulina 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 Spirulina (Seaweed, spirulina, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both spirulina and kidney beans are high in calories. Spirulina has 140% more calories than kidney bean - spirulina has 290 calories per 100 grams and kidney bean has 121 calories.
For macronutrient ratios, kidney beans is much lighter in protein, much heavier in carbs and lighter in fat compared to spirulina per calorie. Kidney beans has a macronutrient ratio of 26:67:7 and for spirulina, 59:25:17 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kidney Beans | Spirulina | |
|---|---|---|
| Protein | 26% | 59% |
| Carbohydrates | 67% | 25% |
| Fat | 7% | 17% |
| Alcohol | ~ | ~ |
carbohydrates
Spirulina and kidney beans contain similar amounts of carbs - spirulina has 23.9g of total carbs per 100 grams and kidney bean has 20.8g of carbohydrates.
dietary fiber
Both spirulina and kidney beans are high in dietary fiber. Kidney bean has 67% more dietary fiber than spirulina - spirulina has 3.6g of dietary fiber per 100 grams and kidney bean has 6g of dietary fiber.
sugar
Kidney bean has less sugar than spirulina - spirulina has 3.1g of sugar per 100 grams and kidney bean does not contain significant amounts.
Protein
protein
Both spirulina and kidney beans are high in protein. Spirulina has 608% more protein than kidney bean - spirulina has 57.5g of protein per 100 grams and kidney bean has 8.1g of protein.
Fat
saturated fat
Kidney bean has 7 times less saturated fat than spirulina - spirulina has 2.7g of saturated fat per 100 grams and kidney bean has 0.33g of saturated fat.
Vitamins
Vitamin C
Spirulina has signficantly more Vitamin C than kidney bean - spirulina has 10.1mg of Vitamin C per 100 grams and kidney bean has 0.2mg of Vitamin C.
Vitamin A
Spirulina has more Vitamin A than kidney bean - spirulina has 29ug of Vitamin A per 100 grams and kidney bean does not contain significant amounts.
Vitamin E
Spirulina has signficantly more Vitamin E than kidney bean - spirulina has 5mg of Vitamin E per 100 grams and kidney bean has 0.03mg of Vitamin E.
Vitamin K
Spirulina and kidney beans contain similar amounts of Vitamin K - spirulina has 25.5ug of Vitamin K per 100 grams and kidney bean has 5.7ug of Vitamin K.
The B Vitamins
Spirulina has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Kidney Beans | Spirulina | |
|---|---|---|
| Thiamin | 0.06 MG | 2.38 MG |
| Riboflavin | 0.015 MG | 3.67 MG |
| Niacin | 0.417 MG | 12.82 MG |
| Pantothenic acid | ~ | 3.48 MG |
| Vitamin B6 | 0.113 MG | 0.364 MG |
| Folate | 23 UG | 94 UG |
Minerals
calcium
Both spirulina and kidney beans are high in calcium. Spirulina has 107% more calcium than kidney bean - spirulina has 120mg of calcium per 100 grams and kidney bean has 58mg of calcium.
iron
Spirulina is an excellent source of iron and it has 18 times more iron than kidney bean - spirulina has 28.5mg of iron per 100 grams and kidney bean has 1.5mg of iron.
potassium
Both spirulina and kidney beans are high in potassium. Spirulina has 445% more potassium than kidney bean - spirulina has 1363mg of potassium per 100 grams and kidney bean has 250mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, spirulina has more alpha linoleic acid (ALA) than kidney bean per 100 grams.
| Kidney Beans | Spirulina | |
|---|---|---|
| alpha linoleic acid | 0.132 G | 0.823 G |
| Total | 0.132 G | 0.823 G |
omega 6s
Comparing omega-6 fatty acids, spirulina has more linoleic acid than kidney bean per 100 grams.
| Kidney Beans | Spirulina | |
|---|---|---|
| linoleic acid | 0.217 G | 1.254 G |
| Total | 0.217 G | 1.254 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 Spirulina (Seaweed, spirulina, dried) .
Kidney Beans g
()
|
Daily Values (%) |
Spirulina g
()
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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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 spirulina or kidney beans contain more calories in 100 grams?Both spirulina and kidney beans are high in calories. Spirulina has 140% more calories than kidney bean - spirulina has 290 calories in 100g and kidney bean has 121 calories.
Is spirulina or kidney beans better for protein?
Both spirulina and kidney beans are high in protein. Spirulina has 610% more protein than kidney bean - spirulina has 57.5g of protein per 100 grams and kidney bean has 8.1g of protein.
Does spirulina or kidney beans have more carbohydrates?
By weight, spirulina and kidney beans contain similar amounts of carbs - spirulina has 23.9g of carbs for 100g and kidney bean has 20.8g of carbohydrates.
Does spirulina or kidney beans contain more calcium?
Both spirulina and kidney beans are high in calcium. Spirulina has 110% more calcium than kidney bean - spirulina has 120mg of calcium in 100 grams and kidney bean has 58mg of calcium.
Does spirulina or kidney beans contain more iron?
Spirulina is an abundant source of iron and it has 18 times more iron than kidney bean - spirulina has 28.5mg of iron in 100 grams and kidney bean has 1.5mg of iron.
Does spirulina or kidney beans contain more potassium?
Both spirulina and kidney beans are high in potassium. Spirulina has 450% more potassium than kidney bean - spirulina has 1363mg of potassium in 100 grams and kidney bean has 250mg of potassium.