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.
Detailed nutritional comparison of kidney beans and white beans is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Kidney Beans src
Image of White Beans src

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 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) .

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