Black Beans vs. Kidney Beans
Nutrition comparison of Black Beans and Kidney Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
black beans
versus
kidney beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in black beans and kidney beans:
- Both black beans and kidney beans are high in dietary fiber and potassium.
- Black bean has more thiamin, riboflavin, pantothenic acid and folate, however, kidney bean contains more Vitamin B6.
- Kidney bean is a great source of calcium and protein.
USDA sources for nutritional information: Black Beans (Beans, black turtle, mature seeds, canned) 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 black bean has 25% less calories than kidney bean - black bean has 91 calories per 100 grams and kidney bean has 121 calories.
For macronutrient ratios, black beans is heavier in carbs, lighter in fat and similar to kidney beans for protein. Black beans has a macronutrient ratio of 26:71:3 and for kidney beans, 26:67:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Black Beans | Kidney Beans | |
|---|---|---|
| Protein | 26% | 26% |
| Carbohydrates | 71% | 67% |
| Fat | 3% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Black beans and kidney beans contain similar amounts of carbs - black bean has 16.6g of total carbs per 100 grams and kidney bean has 20.8g of carbohydrates.
dietary fiber
Both black beans and kidney beans are high in dietary fiber. Black bean has 15% more dietary fiber than kidney bean - black bean has 6.9g of dietary fiber per 100 grams and kidney bean has 6g of dietary fiber.
sugar
Black beans and kidney beans contain similar amounts of sugar - black bean has 0.23g 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 35% more protein than black bean - black bean has 6g of protein per 100 grams and kidney bean has 8.1g of protein.
Fat
saturated fat
Both black beans and kidney beans are low in saturated fat - black bean has 0.08g of saturated fat per 100 grams and kidney bean has 0.33g of saturated fat.
Vitamins
Vitamin C
Black bean has 12 times more Vitamin C than kidney bean - black bean has 2.7mg of Vitamin C per 100 grams and kidney bean has 0.2mg of Vitamin C.
Vitamin A
Black beans and kidney beans contain similar amounts of Vitamin A - black bean has 1.2ug of Vitamin A per 100 grams and kidney bean does not contain significant amounts.
Vitamin E
Black beans and kidney beans contain similar amounts of Vitamin E - black bean has 0.62mg of Vitamin E per 100 grams and kidney bean has 0.03mg of Vitamin E.
Vitamin K
Black beans and kidney beans contain similar amounts of Vitamin K - black bean has 2.3ug of Vitamin K per 100 grams and kidney bean has 5.7ug of Vitamin K.
The B Vitamins
Black bean has more thiamin, riboflavin, pantothenic acid and folate, however, kidney bean contains more Vitamin B6. Both black beans and kidney beans contain significant amounts of niacin.
| Black Beans | Kidney Beans | |
|---|---|---|
| Thiamin | 0.14 MG | 0.06 MG |
| Riboflavin | 0.12 MG | 0.015 MG |
| Niacin | 0.62 MG | 0.417 MG |
| Pantothenic acid | 0.184 MG | ~ |
| Vitamin B6 | 0.055 MG | 0.113 MG |
| Folate | 61 UG | 23 UG |
Minerals
calcium
Kidney bean is a great source of calcium and it has 66% more calcium than black bean - black bean has 35mg of calcium per 100 grams and kidney bean has 58mg of calcium.
iron
Black beans and kidney beans contain similar amounts of iron - black bean has 1.9mg of iron per 100 grams and kidney bean has 1.5mg of iron.
potassium
Both black beans and kidney beans are high in potassium. Black bean has 23% more potassium than kidney bean - black bean has 308mg 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 black bean per 100 grams.
| Black Beans | Kidney Beans | |
|---|---|---|
| alpha linoleic acid | 0.057 G | 0.132 G |
| Total | 0.057 G | 0.132 G |
omega 6s
Comparing omega-6 fatty acids, kidney bean has more linoleic acid than black bean per 100 grams.
| Black Beans | Kidney Beans | |
|---|---|---|
| linoleic acid | 0.068 G | 0.217 G |
| Total | 0.068 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: Black Beans (Beans, black turtle, mature seeds, canned) and Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) .
Black Beans g
()
|
Daily Values (%) |
Kidney Beans 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 % |
|
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 % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
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% |
|
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% |
|
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% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 black beans or kidney beans contain more calories in 100 grams?Kidney bean is high in calories and black bean has 30% less calories than kidney bean - black bean has 91 calories in 100g and kidney bean has 121 calories.
Does black beans or kidney beans have more carbohydrates?
By weight, black beans and kidney beans contain similar amounts of carbs - black bean has 16.6g of carbs for 100g and kidney bean has 20.8g of carbohydrates.
Does black beans or kidney beans contain more potassium?
Both black beans and kidney beans are high in potassium. Black bean has 20% more potassium than kidney bean - black bean has 308mg of potassium in 100 grams and kidney bean has 250mg of potassium.