Banana vs. Kidney Beans
Nutrition comparison of Banana and Kidney Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
banana
versus
kidney beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in banana and kidney beans:
- Both banana and kidney beans are high in dietary fiber and potassium.
- Banana has more riboflavin, pantothenic acid and Vitamin B6.
- Banana has signficantly more Vitamin C than kidney bean.
- Kidney bean is a great source of calcium and protein.
USDA sources for nutritional information: Banana (Bananas, raw) and Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kidney bean is high in calories and banana has 26% less calories than kidney bean - banana has 89 calories per 100 grams and kidney bean has 121 calories.
For macronutrient ratios, banana is much lighter in protein, much heavier in carbs and lighter in fat compared to kidney beans per calorie. Banana has a macronutrient ratio of 5:93:3 and for kidney beans, 26:67:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Banana | Kidney Beans | |
|---|---|---|
| Protein | 5% | 26% |
| Carbohydrates | 93% | 67% |
| Fat | 3% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Banana and kidney beans contain similar amounts of carbs - banana has 22.8g of total carbs per 100 grams and kidney bean has 20.8g of carbohydrates.
dietary fiber
Both banana and kidney beans are high in dietary fiber. Kidney bean has 131% more dietary fiber than banana - banana has 2.6g of dietary fiber per 100 grams and kidney bean has 6g of dietary fiber.
sugar
Kidney bean has less sugar than banana - banana has 12.2g 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 645% more protein than banana - banana has 1.1g of protein per 100 grams and kidney bean has 8.1g of protein.
Fat
saturated fat
Both banana and kidney beans are low in saturated fat - banana has 0.11g of saturated fat per 100 grams and kidney bean has 0.33g of saturated fat.
Vitamins
Vitamin C
Banana has signficantly more Vitamin C than kidney bean - banana has 8.7mg of Vitamin C per 100 grams and kidney bean has 0.2mg of Vitamin C.
Vitamin A
Banana and kidney beans contain similar amounts of Vitamin A - banana has 3ug of Vitamin A per 100 grams and kidney bean does not contain significant amounts.
Vitamin E
Banana and kidney beans contain similar amounts of Vitamin E - banana has 0.1mg of Vitamin E per 100 grams and kidney bean has 0.03mg of Vitamin E.
Vitamin K
Banana and kidney beans contain similar amounts of Vitamin K - banana has 0.5ug of Vitamin K per 100 grams and kidney bean has 5.7ug of Vitamin K.
The B Vitamins
Banana has more riboflavin, pantothenic acid and Vitamin B6. Both banana and kidney beans contain significant amounts of thiamin, niacin and folate.
| Banana | Kidney Beans | |
|---|---|---|
| Thiamin | 0.031 MG | 0.06 MG |
| Riboflavin | 0.073 MG | 0.015 MG |
| Niacin | 0.665 MG | 0.417 MG |
| Pantothenic acid | 0.334 MG | ~ |
| Vitamin B6 | 0.367 MG | 0.113 MG |
| Folate | 20 UG | 23 UG |
Minerals
calcium
Kidney bean is a great source of calcium and it has 10 times more calcium than banana - banana has 5mg of calcium per 100 grams and kidney bean has 58mg of calcium.
iron
Kidney bean has 477% more iron than banana - banana has 0.26mg of iron per 100 grams and kidney bean has 1.5mg of iron.
potassium
Both banana and kidney beans are high in potassium. Banana has 43% more potassium than kidney bean - banana has 358mg 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 banana per 100 grams.
| Banana | Kidney Beans | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 0.132 G |
| Total | 0.027 G | 0.132 G |
omega 6s
Comparing omega-6 fatty acids, kidney bean has more linoleic acid than banana per 100 grams.
| Banana | Kidney Beans | |
|---|---|---|
| linoleic acid | 0.046 G | 0.217 G |
| Total | 0.046 G | 0.217 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: Banana (Bananas, raw) and Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) .
Banana g
()
|
Daily Values (%) |
Kidney Beans g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
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 % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does banana or kidney beans contain more calories in 100 grams?Kidney bean is high in calories and banana has 30% less calories than kidney bean - banana has 89 calories in 100g and kidney bean has 121 calories.
Does banana or kidney beans have more carbohydrates?
By weight, banana and kidney beans contain similar amounts of carbs - banana has 22.8g of carbs for 100g and kidney bean has 20.8g of carbohydrates.
Does banana or kidney beans contain more potassium?
Both banana and kidney beans are high in potassium. Banana has 40% more potassium than kidney bean - banana has 358mg of potassium in 100 grams and kidney bean has 250mg of potassium.