Kidney Beans vs. Asparagus
Nutrition comparison of Kidney Beans and Asparagus
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kidney beans
versus
asparagus
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kidney beans and asparagus:
- Both asparagus and kidney beans are high in dietary fiber and potassium.
- Asparagus has 4.3 times less carbohydrates than kidney bean.
- Asparagus has more thiamin, riboflavin, niacin, pantothenic acid and folate.
- Asparagus is a great source of iron.
- Kidney bean is a great source of calcium and protein.
USDA sources for nutritional information: Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) and Asparagus (Asparagus, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kidney bean is high in calories and asparagus has 83% less calories than kidney bean - asparagus has 20 calories per 100 grams and kidney bean has 121 calories.
For macronutrient ratios, kidney beans is lighter in protein, heavier in carbs and similar to asparagus for fat. Kidney beans has a macronutrient ratio of 26:67:7 and for asparagus, 34:61:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kidney Beans | Asparagus | |
|---|---|---|
| Protein | 26% | 34% |
| Carbohydrates | 67% | 61% |
| Fat | 7% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Asparagus has 4.3 times less carbohydrates than kidney bean - asparagus has 3.9g of total carbs per 100 grams and kidney bean has 20.8g of carbohydrates.
dietary fiber
Both asparagus and kidney beans are high in dietary fiber. Kidney bean has 186% more dietary fiber than asparagus - asparagus has 2.1g of dietary fiber per 100 grams and kidney bean has 6g of dietary fiber.
sugar
Kidney bean has less sugar than asparagus - asparagus has 1.9g of sugar per 100 grams and kidney bean does not contain significant amounts.
Protein
protein
Kidney bean is a great source of protein and it has 269% more protein than asparagus - asparagus has 2.2g of protein per 100 grams and kidney bean has 8.1g of protein.
Fat
saturated fat
Both asparagus and kidney beans are low in saturated fat - asparagus has 0.04g of saturated fat per 100 grams and kidney bean has 0.33g of saturated fat.
Vitamins
Vitamin C
Asparagus has 27 times more Vitamin C than kidney bean - asparagus has 5.6mg of Vitamin C per 100 grams and kidney bean has 0.2mg of Vitamin C.
Vitamin A
Asparagus has more Vitamin A than kidney bean - asparagus has 38ug of Vitamin A per 100 grams and kidney bean does not contain significant amounts.
Vitamin E
Asparagus and kidney beans contain similar amounts of Vitamin E - asparagus has 1.1mg of Vitamin E per 100 grams and kidney bean has 0.03mg of Vitamin E.
Vitamin K
Asparagus has 630% more Vitamin K than kidney bean - asparagus has 41.6ug of Vitamin K per 100 grams and kidney bean has 5.7ug of Vitamin K.
The B Vitamins
Asparagus has more thiamin, riboflavin, niacin, pantothenic acid and folate. Both kidney beans and asparagus contain significant amounts of Vitamin B6.
| Kidney Beans | Asparagus | |
|---|---|---|
| Thiamin | 0.06 MG | 0.143 MG |
| Riboflavin | 0.015 MG | 0.141 MG |
| Niacin | 0.417 MG | 0.978 MG |
| Pantothenic acid | ~ | 0.274 MG |
| Vitamin B6 | 0.113 MG | 0.091 MG |
| Folate | 23 UG | 52 UG |
Minerals
calcium
Kidney bean is a great source of calcium and it has 142% more calcium than asparagus - asparagus has 24mg of calcium per 100 grams and kidney bean has 58mg of calcium.
iron
Asparagus is a great source of iron and it has 43% more iron than kidney bean - asparagus has 2.1mg of iron per 100 grams and kidney bean has 1.5mg of iron.
potassium
Both asparagus and kidney beans are high in potassium. Kidney bean has 24% more potassium than asparagus - asparagus has 202mg 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 asparagus per 100 grams.
| Kidney Beans | Asparagus | |
|---|---|---|
| alpha linoleic acid | 0.132 G | 0.01 G |
| Total | 0.132 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, kidney bean has more linoleic acid than asparagus per 100 grams.
| Kidney Beans | Asparagus | |
|---|---|---|
| linoleic acid | 0.217 G | 0.04 G |
| Total | 0.217 G | 0.04 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 Asparagus (Asparagus, raw) .
Kidney Beans g
()
|
Daily Values (%) |
Asparagus 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 | 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% |
|
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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| IU % |
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5% | Vitamin D | 5% |
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IU % | |
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5% | calcium | 5% |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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5% | thiamin (Vit B1) | 5% |
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5% | riboflavin (Vit B2) | 5% |
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| MG % |
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5% | niacin (Vit B3) | 5% |
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5% | Vitamin B6 | 5% |
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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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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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| UG % |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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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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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 asparagus or kidney beans contain more calories in 100 grams?Kidney bean is high in calories and asparagus has 80% less calories than kidney bean - asparagus has 20 calories in 100g and kidney bean has 121 calories.
Is asparagus or kidney beans better for protein?
Kidney bean is a great source of protein and it has 270% more protein than asparagus - asparagus has 2.2g of protein per 100 grams and kidney bean has 8.1g of protein.
Does asparagus or kidney beans have more carbohydrates?
By weight, asparagus has 4.3 times fewer carbohydrates than kidney bean - asparagus has 3.9g of carbs for 100g and kidney bean has 20.8g of carbohydrates.
Does asparagus or kidney beans contain more potassium?
Both asparagus and kidney beans are high in potassium. Kidney bean has 20% more potassium than asparagus - asparagus has 202mg of potassium in 100 grams and kidney bean has 250mg of potassium.