Kidney Beans vs. Ginger Root
Nutrition comparison of Kidney Beans and Ginger Root
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kidney beans
versus
ginger root
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kidney beans and ginger root:
- Both ginger root and kidney beans are high in potassium.
- Kidney bean has more thiamin, however, ginger root contains more riboflavin and pantothenic acid.
- Kidney bean is a great source of calcium and protein.
- Kidney bean is an excellent source of dietary fiber.
USDA sources for nutritional information: Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) and Ginger Root (Ginger root, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kidney bean is high in calories and ginger root has 34% less calories than kidney bean - ginger root has 80 calories per 100 grams and kidney bean has 121 calories.
For macronutrient ratios, kidney beans is much heavier in protein, much lighter in carbs and heavier in fat compared to ginger root per calorie. Kidney beans has a macronutrient ratio of 26:67:7 and for ginger root, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kidney Beans | Ginger Root | |
|---|---|---|
| Protein | 26% | ~ |
| Carbohydrates | 67% | 100% |
| Fat | 7% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Ginger root and kidney beans contain similar amounts of carbs - ginger root has 17.8g of total carbs per 100 grams and kidney bean has 20.8g of carbohydrates.
dietary fiber
Kidney bean is an excellent source of dietary fiber and it has 200% more dietary fiber than ginger root - ginger root has 2g of dietary fiber per 100 grams and kidney bean has 6g of dietary fiber.
sugar
Kidney bean has less sugar than ginger root - ginger root 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 346% more protein than ginger root - ginger root has 1.8g of protein per 100 grams and kidney bean has 8.1g of protein.
Fat
saturated fat
Both ginger root and kidney beans are low in saturated fat - ginger root has 0.2g of saturated fat per 100 grams and kidney bean has 0.33g of saturated fat.
Vitamins
Vitamin C
Ginger root has 24 times more Vitamin C than kidney bean - ginger root has 5mg of Vitamin C per 100 grams and kidney bean has 0.2mg of Vitamin C.
Vitamin E
Ginger root and kidney beans contain similar amounts of Vitamin E - ginger root has 0.26mg of Vitamin E per 100 grams and kidney bean has 0.03mg of Vitamin E.
Vitamin K
Ginger root and kidney beans contain similar amounts of Vitamin K - ginger root has 0.1ug of Vitamin K per 100 grams and kidney bean has 5.7ug of Vitamin K.
The B Vitamins
Kidney bean has more thiamin, however, ginger root contains more riboflavin and pantothenic acid. Both kidney beans and ginger root contain significant amounts of niacin, Vitamin B6 and folate.
| Kidney Beans | Ginger Root | |
|---|---|---|
| Thiamin | 0.06 MG | 0.025 MG |
| Riboflavin | 0.015 MG | 0.034 MG |
| Niacin | 0.417 MG | 0.75 MG |
| Pantothenic acid | ~ | 0.203 MG |
| Vitamin B6 | 0.113 MG | 0.16 MG |
| Folate | 23 UG | 11 UG |
Minerals
calcium
Kidney bean is a great source of calcium and it has 263% more calcium than ginger root - ginger root has 16mg of calcium per 100 grams and kidney bean has 58mg of calcium.
iron
Kidney bean has 150% more iron than ginger root - ginger root has 0.6mg of iron per 100 grams and kidney bean has 1.5mg of iron.
potassium
Both ginger root and kidney beans are high in potassium. Ginger root has 66% more potassium than kidney bean - ginger root has 415mg 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 ginger root per 100 grams.
| Kidney Beans | Ginger Root | |
|---|---|---|
| alpha linoleic acid | 0.132 G | 0.034 G |
| Total | 0.132 G | 0.034 G |
omega 6s
Comparing omega-6 fatty acids, both kidney beans and ginger root contain significant amounts of linoleic acid.
| Kidney Beans | Ginger Root | |
|---|---|---|
| linoleic acid | 0.217 G | 0.12 G |
| Total | 0.217 G | 0.12 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 Ginger Root (Ginger root, raw) .
Kidney Beans g
()
|
Daily Values (%) |
Ginger Root 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 % |
|
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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
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 % |
|
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 ginger root or kidney beans contain more calories in 100 grams?Kidney bean is high in calories and ginger root has 30% less calories than kidney bean - ginger root has 80 calories in 100g and kidney bean has 121 calories.
Does ginger root or kidney beans have more carbohydrates?
By weight, ginger root and kidney beans contain similar amounts of carbs - ginger root has 17.8g of carbs for 100g and kidney bean has 20.8g of carbohydrates.
Does ginger root or kidney beans contain more potassium?
Both ginger root and kidney beans are high in potassium. Ginger root has 70% more potassium than kidney bean - ginger root has 415mg of potassium in 100 grams and kidney bean has 250mg of potassium.