Kidney Beans vs. Broccoli
Nutrition comparison of Kidney Beans and Broccoli
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kidney beans
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kidney beans and broccoli:
- Both broccoli and kidney beans are high in calcium, dietary fiber and potassium.
- Broccoli has 68% less carbohydrates than kidney bean.
- Broccoli has more riboflavin, pantothenic acid and folate.
- Broccoli is a great source of Vitamin K.
- Broccoli is an excellent source of Vitamin C.
- Kidney bean is a great source of protein.
USDA sources for nutritional information: Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kidney bean is high in calories and broccoli has 72% less calories than kidney bean - broccoli has 34 calories per 100 grams and kidney bean has 121 calories.
For macronutrient ratios, kidney beans is similar to broccoli for protein, carbs and fat. Kidney beans has a macronutrient ratio of 26:67:7 and for broccoli, 27:64:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kidney Beans | Broccoli | |
|---|---|---|
| Protein | 26% | 27% |
| Carbohydrates | 67% | 64% |
| Fat | 7% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Broccoli has 68% less carbohydrates than kidney bean - broccoli has 6.6g of total carbs per 100 grams and kidney bean has 20.8g of carbohydrates.
dietary fiber
Both broccoli and kidney beans are high in dietary fiber. Kidney bean has 131% more dietary fiber than broccoli - broccoli has 2.6g of dietary fiber per 100 grams and kidney bean has 6g of dietary fiber.
sugar
Kidney bean has less sugar than broccoli - broccoli has 1.7g 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 188% more protein than broccoli - broccoli has 2.8g of protein per 100 grams and kidney bean has 8.1g of protein.
Fat
saturated fat
Both broccoli and kidney beans are low in saturated fat - broccoli has 0.11g of saturated fat per 100 grams and kidney bean has 0.33g of saturated fat.
Vitamins
Vitamin C
Broccoli is an excellent source of Vitamin C and it has 445 times more Vitamin C than kidney bean - broccoli has 89.2mg of Vitamin C per 100 grams and kidney bean has 0.2mg of Vitamin C.
Vitamin A
Broccoli has more Vitamin A than kidney bean - broccoli has 31ug of Vitamin A per 100 grams and kidney bean does not contain significant amounts.
Vitamin E
Broccoli and kidney beans contain similar amounts of Vitamin E - broccoli has 0.78mg of Vitamin E per 100 grams and kidney bean has 0.03mg of Vitamin E.
Vitamin K
Broccoli is a great source of Vitamin K and it has 16 times more Vitamin K than kidney bean - broccoli has 101.6ug of Vitamin K per 100 grams and kidney bean has 5.7ug of Vitamin K.
The B Vitamins
Broccoli has more riboflavin, pantothenic acid and folate. Both kidney beans and broccoli contain significant amounts of thiamin, niacin and Vitamin B6.
| Kidney Beans | Broccoli | |
|---|---|---|
| Thiamin | 0.06 MG | 0.071 MG |
| Riboflavin | 0.015 MG | 0.117 MG |
| Niacin | 0.417 MG | 0.639 MG |
| Pantothenic acid | ~ | 0.573 MG |
| Vitamin B6 | 0.113 MG | 0.175 MG |
| Folate | 23 UG | 63 UG |
Minerals
calcium
Both broccoli and kidney beans are high in calcium. Kidney bean has 23% more calcium than broccoli - broccoli has 47mg of calcium per 100 grams and kidney bean has 58mg of calcium.
iron
Kidney bean has 105% more iron than broccoli - broccoli has 0.73mg of iron per 100 grams and kidney bean has 1.5mg of iron.
potassium
Both broccoli and kidney beans are high in potassium. Broccoli has 26% more potassium than kidney bean - broccoli has 316mg 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 broccoli per 100 grams.
| Kidney Beans | Broccoli | |
|---|---|---|
| alpha linoleic acid | 0.132 G | 0.0215 G |
| Total | 0.132 G | 0.0215 G |
omega 6s
Comparing omega-6 fatty acids, kidney bean has more linoleic acid than broccoli per 100 grams.
| Kidney Beans | Broccoli | |
|---|---|---|
| linoleic acid | 0.217 G | 0.049 G |
| other omega 6 | ~ | 0.006 G |
| Total | 0.217 G | 0.055 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Kidney Beans or Broccoli .
Note: The specific food items compared are: Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) and Broccoli (Broccoli, raw) .
Kidney Beans g
()
|
Daily Values (%) |
Broccoli 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% |
|
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% |
|
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 broccoli or kidney beans contain more calories in 100 grams?Kidney bean is high in calories and broccoli has 70% less calories than kidney bean - broccoli has 34 calories in 100g and kidney bean has 121 calories.
Does broccoli or kidney beans have more carbohydrates?
By weight, broccoli has 70% fewer carbohydrates than kidney bean - broccoli has 6.6g of carbs for 100g and kidney bean has 20.8g of carbohydrates.
Does broccoli or kidney beans contain more calcium?
Both broccoli and kidney beans are high in calcium. Kidney bean has 20% more calcium than broccoli - broccoli has 47mg of calcium in 100 grams and kidney bean has 58mg of calcium.
Does broccoli or kidney beans contain more potassium?
Both broccoli and kidney beans are high in potassium. Broccoli has 30% more potassium than kidney bean - broccoli has 316mg of potassium in 100 grams and kidney bean has 250mg of potassium.