Kidney Beans vs. Almonds
Nutrition comparison of Kidney Beans and Almonds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kidney beans
versus
almonds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kidney beans and almonds:
- Both almonds and kidney beans are high in calcium, calories, dietary fiber, potassium and protein.
- Almond has more thiamin, riboflavin, niacin and pantothenic acid.
- Almond is an excellent source of Vitamin E and iron.
- Kidney bean has 10.5 times less saturated fat than almond.
USDA sources for nutritional information: Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) and Almonds (Nuts, almonds) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both almonds and kidney beans are high in calories. Almond has 379% more calories than kidney bean - almond has 579 calories per 100 grams and kidney bean has 121 calories.
For macronutrient ratios, kidney beans is heavier in protein, much heavier in carbs and much lighter in fat compared to almonds per calorie. Kidney beans has a macronutrient ratio of 26:67:7 and for almonds, 14:14:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kidney Beans | Almonds | |
|---|---|---|
| Protein | 26% | 14% |
| Carbohydrates | 67% | 14% |
| Fat | 7% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Almonds and kidney beans contain similar amounts of carbs - almond has 21.6g of total carbs per 100 grams and kidney bean has 20.8g of carbohydrates.
dietary fiber
Both almonds and kidney beans are high in dietary fiber. Almond has 108% more dietary fiber than kidney bean - almond has 12.5g of dietary fiber per 100 grams and kidney bean has 6g of dietary fiber.
sugar
Kidney bean has less sugar than almond - almond has 4.4g of sugar per 100 grams and kidney bean does not contain significant amounts.
Protein
protein
Both almonds and kidney beans are high in protein. Almond has 160% more protein than kidney bean - almond has 21.2g of protein per 100 grams and kidney bean has 8.1g of protein.
Fat
saturated fat
Kidney bean has 10.5 times less saturated fat than almond - almond has 3.8g of saturated fat per 100 grams and kidney bean has 0.33g of saturated fat.
trans fat
Both almonds and kidney beans are low in trans fat - almond has 0.02g of trans fat per 100 grams and kidney bean does not contain significant amounts.
Vitamins
Vitamin C
Kidney beans and almonds contain similar amounts of Vitamin C - kidney bean has 0.2mg of Vitamin C per 100 grams and almond does not contain significant amounts.
Vitamin A
Almonds and kidney beans contain similar amounts of Vitamin A - almond has 0.6ug of Vitamin A per 100 grams and kidney bean does not contain significant amounts.
Vitamin E
Almond is an excellent source of Vitamin E and it has 853 times more Vitamin E than kidney bean - almond has 25.6mg of Vitamin E per 100 grams and kidney bean has 0.03mg of Vitamin E.
Vitamin K
Kidney bean has more Vitamin K than almond - kidney bean has 5.7ug of Vitamin K per 100 grams and almond does not contain significant amounts.
The B Vitamins
Almond has more thiamin, riboflavin, niacin and pantothenic acid. Both kidney beans and almonds contain significant amounts of Vitamin B6 and folate.
| Kidney Beans | Almonds | |
|---|---|---|
| Thiamin | 0.06 MG | 0.205 MG |
| Riboflavin | 0.015 MG | 1.138 MG |
| Niacin | 0.417 MG | 3.618 MG |
| Pantothenic acid | ~ | 0.471 MG |
| Vitamin B6 | 0.113 MG | 0.137 MG |
| Folate | 23 UG | 44 UG |
Minerals
calcium
Both almonds and kidney beans are high in calcium. Almond has 364% more calcium than kidney bean - almond has 269mg of calcium per 100 grams and kidney bean has 58mg of calcium.
iron
Almond is an excellent source of iron and it has 147% more iron than kidney bean - almond has 3.7mg of iron per 100 grams and kidney bean has 1.5mg of iron.
potassium
Both almonds and kidney beans are high in potassium. Almond has 193% more potassium than kidney bean - almond has 733mg 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 almond per 100 grams.
| Kidney Beans | Almonds | |
|---|---|---|
| alpha linoleic acid | 0.132 G | 0.003 G |
| Total | 0.132 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, almond has more linoleic acid than kidney bean per 100 grams.
| Kidney Beans | Almonds | |
|---|---|---|
| linoleic acid | 0.217 G | 12.324 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.217 G | 12.326 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 Almonds (Nuts, almonds) .
Kidney Beans g
()
|
Daily Values (%) |
Almonds 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 % |
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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 % |
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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% |
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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% |
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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% |
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MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
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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 almonds or kidney beans contain more calories in 100 grams?Both almonds and kidney beans are high in calories. Almond has 380% more calories than kidney bean - almond has 579 calories in 100g and kidney bean has 121 calories.
Does almonds or kidney beans have more carbohydrates?
By weight, almonds and kidney beans contain similar amounts of carbs - almond has 21.6g of carbs for 100g and kidney bean has 20.8g of carbohydrates.
Does almonds or kidney beans contain more calcium?
Both almonds and kidney beans are high in calcium. Almond has 360% more calcium than kidney bean - almond has 269mg of calcium in 100 grams and kidney bean has 58mg of calcium.
Does almonds or kidney beans contain more iron?
Almond is an abundant source of iron and it has 150% more iron than kidney bean - almond has 3.7mg of iron in 100 grams and kidney bean has 1.5mg of iron.
Does almonds or kidney beans contain more potassium?
Both almonds and kidney beans are high in potassium. Almond has 190% more potassium than kidney bean - almond has 733mg of potassium in 100 grams and kidney bean has 250mg of potassium.