Kidney Beans vs. White Beans
Nutrition comparison of Kidney Beans and White Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kidney beans
versus
white beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kidney beans and white beans:
- Both white beans and kidney beans are high in calcium, calories, dietary fiber and potassium.
- White bean has more riboflavin, pantothenic acid and folate, however, kidney bean contains more niacin.
- White bean 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 White Beans (Beans, white, mature seeds, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white beans and kidney beans are high in calories. White bean is very similar to white bean for calories - white bean has 114 calories per 100 grams and kidney bean has 121 calories.
For macronutrient ratios, kidney beans is lighter in carbs, heavier in fat and similar to white beans for protein. Kidney beans has a macronutrient ratio of 26:67:7 and for white beans, 25:73:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kidney Beans | White Beans | |
|---|---|---|
| Protein | 26% | 25% |
| Carbohydrates | 67% | 73% |
| Fat | 7% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
White beans and kidney beans contain similar amounts of carbs - white bean has 21.2g of total carbs per 100 grams and kidney bean has 20.8g of carbohydrates.
dietary fiber
Both white beans and kidney beans are high in dietary fiber. Kidney bean has 25% more dietary fiber than white bean - white bean has 4.8g of dietary fiber per 100 grams and kidney bean has 6g of dietary fiber.
sugar
White beans and kidney beans contain similar amounts of sugar - white bean has 0.29g of sugar per 100 grams and kidney bean does not contain significant amounts.
Protein
protein
White beans and kidney beans contain similar amounts of protein - white bean has 7.3g of protein per 100 grams and kidney bean has 8.1g of protein.
Fat
saturated fat
Both white beans and kidney beans are low in saturated fat - white bean has 0.07g of saturated fat per 100 grams and kidney bean has 0.33g of saturated fat.
Vitamins
Vitamin C
Kidney beans and white beans contain similar amounts of Vitamin C - kidney bean has 0.2mg of Vitamin C per 100 grams and white bean does not contain significant amounts.
Vitamin E
White beans and kidney beans contain similar amounts of Vitamin E - white bean has 0.79mg of Vitamin E per 100 grams and kidney bean has 0.03mg of Vitamin E.
Vitamin K
White beans and kidney beans contain similar amounts of Vitamin K - white bean has 2.9ug of Vitamin K per 100 grams and kidney bean has 5.7ug of Vitamin K.
The B Vitamins
White bean has more riboflavin, pantothenic acid and folate, however, kidney bean contains more niacin. Both kidney beans and white beans contain significant amounts of thiamin and Vitamin B6.
| Kidney Beans | White Beans | |
|---|---|---|
| Thiamin | 0.06 MG | 0.096 MG |
| Riboflavin | 0.015 MG | 0.037 MG |
| Niacin | 0.417 MG | 0.113 MG |
| Pantothenic acid | ~ | 0.185 MG |
| Vitamin B6 | 0.113 MG | 0.075 MG |
| Folate | 23 UG | 65 UG |
Minerals
calcium
Both white beans and kidney beans are high in calcium. White bean has 26% more calcium than kidney bean - white bean has 73mg of calcium per 100 grams and kidney bean has 58mg of calcium.
iron
White bean is a great source of iron and it has 99% more iron than kidney bean - white bean has 3mg of iron per 100 grams and kidney bean has 1.5mg of iron.
potassium
Both white beans and kidney beans are high in potassium. White bean has 82% more potassium than kidney bean - white bean has 454mg 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 white bean per 100 grams.
| Kidney Beans | White Beans | |
|---|---|---|
| alpha linoleic acid | 0.132 G | 0.056 G |
| Total | 0.132 G | 0.056 G |
omega 6s
Comparing omega-6 fatty acids, kidney bean has more linoleic acid than white bean per 100 grams.
| Kidney Beans | White Beans | |
|---|---|---|
| linoleic acid | 0.217 G | 0.067 G |
| Total | 0.217 G | 0.067 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 White Beans (Beans, white, mature seeds, canned) .
Kidney Beans g
()
|
Daily Values (%) |
White Beans g
()
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| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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5% | saturated fat | 5% |
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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 % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
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MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
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MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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| UG % |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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UG % | |
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5% | Vitamin E | 5% |
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MG % | |
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5% | Vitamin K | 5% |
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| G % |
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5% | protein | 5% |
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G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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| MG % |
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5% | choline | 5% |
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MG % | |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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UG % | |
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5% | copper | 5% |
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MG % | |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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UG % | |
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5% | zinc | 5% |
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MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does white beans or kidney beans contain more calories in 100 grams?Both white beans and kidney beans are high in calories. White bean is quite similar to white bean for calories - white bean has 114 calories in 100g and kidney bean has 121 calories.
Does white beans or kidney beans have more carbohydrates?
By weight, white beans and kidney beans contain similar amounts of carbs - white bean has 21.2g of carbs for 100g and kidney bean has 20.8g of carbohydrates.
Does white beans or kidney beans contain more calcium?
Both white beans and kidney beans are high in calcium. White bean has 30% more calcium than kidney bean - white bean has 73mg of calcium in 100 grams and kidney bean has 58mg of calcium.
Does white beans or kidney beans contain more potassium?
Both white beans and kidney beans are high in potassium. White bean has 80% more potassium than kidney bean - white bean has 454mg of potassium in 100 grams and kidney bean has 250mg of potassium.