White Beans vs. Kale
Nutrition comparison of White Beans and Kale
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
white beans
versus
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white beans and kale:
- Both kale and white beans are high in calcium, dietary fiber and potassium.
- Kale has 3.8 times less carbohydrates than white bean.
- Kale has more riboflavin and niacin.
- Kale is an excellent source of Vitamin A, Vitamin C and Vitamin K.
- White bean is a great source of iron.
USDA sources for nutritional information: White Beans (Beans, white, mature seeds, canned) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White bean is high in calories and kale has 69% less calories than white bean - kale has 35 calories per 100 grams and white bean has 114 calories.
For macronutrient ratios, white beans is much heavier in carbs, much lighter in fat and similar to kale for protein. White beans has a macronutrient ratio of 25:73:2 and for kale, 28:41:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Beans | Kale | |
|---|---|---|
| Protein | 25% | 28% |
| Carbohydrates | 73% | 41% |
| Fat | 2% | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Kale has 3.8 times less carbohydrates than white bean - kale has 4.4g of total carbs per 100 grams and white bean has 21.2g of carbohydrates.
dietary fiber
Both kale and white beans are high in dietary fiber. White bean has 17% more dietary fiber than kale - kale has 4.1g of dietary fiber per 100 grams and white bean has 4.8g of dietary fiber.
sugar
Kale and white beans contain similar amounts of sugar - kale has 0.99g of sugar per 100 grams and white bean has 0.29g of sugar.
Protein
protein
White bean has 149% more protein than kale - kale has 2.9g of protein per 100 grams and white bean has 7.3g of protein.
Fat
saturated fat
Both kale and white beans are low in saturated fat - kale has 0.18g of saturated fat per 100 grams and white bean has 0.07g of saturated fat.
Vitamins
Vitamin C
Kale is an excellent source of Vitamin C and it has more Vitamin C than white bean - kale has 93.4mg of Vitamin C per 100 grams and white bean does not contain significant amounts.
Vitamin A
Kale is an excellent source of Vitamin A and it has more Vitamin A than white bean - kale has 241ug of Vitamin A per 100 grams and white bean does not contain significant amounts.
Vitamin E
Kale and white beans contain similar amounts of Vitamin E - kale has 0.66mg of Vitamin E per 100 grams and white bean has 0.79mg of Vitamin E.
Vitamin K
Kale is an excellent source of Vitamin K and it has 133 times more Vitamin K than white bean - kale has 389.6ug of Vitamin K per 100 grams and white bean has 2.9ug of Vitamin K.
The B Vitamins
Kale has more riboflavin and niacin. Both white beans and kale contain significant amounts of thiamin, pantothenic acid, Vitamin B6 and folate.
| White Beans | Kale | |
|---|---|---|
| Thiamin | 0.096 MG | 0.113 MG |
| Riboflavin | 0.037 MG | 0.347 MG |
| Niacin | 0.113 MG | 1.18 MG |
| Pantothenic acid | 0.185 MG | 0.37 MG |
| Vitamin B6 | 0.075 MG | 0.147 MG |
| Folate | 65 UG | 62 UG |
Minerals
calcium
Both kale and white beans are high in calcium. Kale has 248% more calcium than white bean - kale has 254mg of calcium per 100 grams and white bean has 73mg of calcium.
iron
White bean is a great source of iron and it has 87% more iron than kale - kale has 1.6mg of iron per 100 grams and white bean has 3mg of iron.
potassium
Both kale and white beans are high in potassium. White bean has 30% more potassium than kale - kale has 348mg of potassium per 100 grams and white bean has 454mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kale has more alpha linoleic acid (ALA) than white bean per 100 grams.
| White Beans | Kale | |
|---|---|---|
| alpha linoleic acid | 0.056 G | 0.378 G |
| Total | 0.056 G | 0.378 G |
omega 6s
Comparing omega-6 fatty acids, kale has more linoleic acid than white bean per 100 grams.
| White Beans | Kale | |
|---|---|---|
| linoleic acid | 0.067 G | 0.291 G |
| other omega 6 | ~ | 0.003 G |
| Total | 0.067 G | 0.294 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: White Beans (Beans, white, mature seeds, canned) and Kale (Kale, raw) .
White Beans g
()
|
Daily Values (%) |
Kale g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
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% |
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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 % |
|
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% |
|
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% |
|
UG % | |
| MG % |
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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 kale or white beans contain more calories in 100 grams?White bean is high in calories and kale has 70% less calories than white bean - kale has 35 calories in 100g and white bean has 114 calories.
Does kale or white beans have more carbohydrates?
By weight, kale has 3.8 times fewer carbohydrates than white bean - kale has 4.4g of carbs for 100g and white bean has 21.2g of carbohydrates.
Does kale or white beans contain more calcium?
Both kale and white beans are high in calcium. Kale has 250% more calcium than white bean - kale has 254mg of calcium in 100 grams and white bean has 73mg of calcium.
Does kale or white beans contain more potassium?
Both kale and white beans are high in potassium. White bean has 30% more potassium than kale - kale has 348mg of potassium in 100 grams and white bean has 454mg of potassium.