Kidney Beans vs. Collard Greens
Nutrition comparison of Kidney Beans and Collard Greens
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kidney beans
versus
collard greens
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kidney beans and collard greens:
- Both collard greens and kidney beans are high in calcium, dietary fiber and potassium.
- Collard green has 74% less carbohydrates than kidney bean.
- Collard green has more riboflavin, pantothenic acid and folate.
- Collard green is an excellent source of Vitamin A, Vitamin C and Vitamin K.
- 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 Collard Greens (Collards, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kidney bean is high in calories and collard green has 74% less calories than kidney bean - collard green has 32 calories per 100 grams and kidney bean has 121 calories.
For macronutrient ratios, kidney beans is lighter in protein, heavier in carbs and lighter in fat compared to collard greens per calorie. Kidney beans has a macronutrient ratio of 26:67:7 and for collard greens, 31:56:13 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kidney Beans | Collard Greens | |
|---|---|---|
| Protein | 26% | 31% |
| Carbohydrates | 67% | 56% |
| Fat | 7% | 13% |
| Alcohol | ~ | ~ |
carbohydrates
Collard green has 74% less carbohydrates than kidney bean - collard green has 5.4g of total carbs per 100 grams and kidney bean has 20.8g of carbohydrates.
dietary fiber
Both collard greens and kidney beans are high in dietary fiber. Kidney bean has 50% more dietary fiber than collard green - collard green has 4g of dietary fiber per 100 grams and kidney bean has 6g of dietary fiber.
sugar
Collard greens and kidney beans contain similar amounts of sugar - collard green has 0.46g 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 169% more protein than collard green - collard green has 3g of protein per 100 grams and kidney bean has 8.1g of protein.
Fat
saturated fat
Both collard greens and kidney beans are low in saturated fat - collard green has 0.06g of saturated fat per 100 grams and kidney bean has 0.33g of saturated fat.
Vitamins
Vitamin C
Collard green is an excellent source of Vitamin C and it has 175 times more Vitamin C than kidney bean - collard green has 35.3mg of Vitamin C per 100 grams and kidney bean has 0.2mg of Vitamin C.
Vitamin A
Collard green is an excellent source of Vitamin A and it has more Vitamin A than kidney bean - collard green has 251ug of Vitamin A per 100 grams and kidney bean does not contain significant amounts.
Vitamin E
Collard green has 74 times more Vitamin E than kidney bean - collard green has 2.3mg of Vitamin E per 100 grams and kidney bean has 0.03mg of Vitamin E.
Vitamin K
Collard green is an excellent source of Vitamin K and it has 75 times more Vitamin K than kidney bean - collard green has 437.1ug of Vitamin K per 100 grams and kidney bean has 5.7ug of Vitamin K.
The B Vitamins
Collard green has more riboflavin, pantothenic acid and folate. Both kidney beans and collard greens contain significant amounts of thiamin, niacin and Vitamin B6.
| Kidney Beans | Collard Greens | |
|---|---|---|
| Thiamin | 0.06 MG | 0.054 MG |
| Riboflavin | 0.015 MG | 0.13 MG |
| Niacin | 0.417 MG | 0.742 MG |
| Pantothenic acid | ~ | 0.267 MG |
| Vitamin B6 | 0.113 MG | 0.165 MG |
| Folate | 23 UG | 129 UG |
Minerals
calcium
Both collard greens and kidney beans are high in calcium. Collard green has 300% more calcium than kidney bean - collard green has 232mg of calcium per 100 grams and kidney bean has 58mg of calcium.
iron
Kidney bean has 219% more iron than collard green - collard green has 0.47mg of iron per 100 grams and kidney bean has 1.5mg of iron.
potassium
Both collard greens and kidney beans are high in potassium. Collard green is very similar to collard green for potassium - collard green has 213mg of potassium per 100 grams and kidney bean has 250mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both kidney beans and collard greens contain significant amounts of alpha linoleic acid (ALA).
| Kidney Beans | Collard Greens | |
|---|---|---|
| alpha linoleic acid | 0.132 G | 0.108 G |
| Total | 0.132 G | 0.108 G |
omega 6s
Comparing omega-6 fatty acids, kidney bean has more linoleic acid than collard green per 100 grams.
| Kidney Beans | Collard Greens | |
|---|---|---|
| linoleic acid | 0.217 G | 0.082 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.217 G | 0.084 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 Collard Greens (Collards, raw) .
Kidney Beans g
()
|
Daily Values (%) |
Collard Greens 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 % | |
| 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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MG % | |
| 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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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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| MG % |
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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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| MG % |
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5% | Vitamin B6 | 5% |
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| MG % |
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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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| UG % |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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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 collard greens or kidney beans contain more calories in 100 grams?Kidney bean is high in calories and collard green has 70% less calories than kidney bean - collard green has 32 calories in 100g and kidney bean has 121 calories.
Is collard greens or kidney beans better for protein?
Kidney bean is a great source of protein and it has 170% more protein than collard green - collard green has 3g of protein per 100 grams and kidney bean has 8.1g of protein.
Does collard greens or kidney beans have more carbohydrates?
By weight, collard green has 70% fewer carbohydrates than kidney bean - collard green has 5.4g of carbs for 100g and kidney bean has 20.8g of carbohydrates.
Does collard greens or kidney beans contain more calcium?
Both collard greens and kidney beans are high in calcium. Collard green has 300% more calcium than kidney bean - collard green has 232mg of calcium in 100 grams and kidney bean has 58mg of calcium.
Does collard greens or kidney beans contain more potassium?
Both collard greens and kidney beans are high in potassium. Collard green is very similar to collard green for potassium - collard green has 213mg of potassium in 100 grams and kidney bean has 250mg of potassium.