Grapes vs. Kidney Beans
Nutrition comparison of Grapes and Kidney Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
grapes
versus
kidney beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in grapes and kidney beans:
- Grape has more riboflavin and pantothenic acid, however, kidney bean contains more niacin and folate.
- Kidney bean has signficantly less sugar than grape.
- Kidney bean is a great source of calcium, potassium and protein.
- Kidney bean is an excellent source of dietary fiber.
USDA sources for nutritional information: Grapes (Grapes, red or green (European type, such as Thompson seedless), 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 grape has 43% less calories than kidney bean - grape has 69 calories per 100 grams and kidney bean has 121 calories.
For macronutrient ratios, grapes is much lighter in protein, much heavier in carbs and lighter in fat compared to kidney beans per calorie. Grapes has a macronutrient ratio of 4:95:2 and for kidney beans, 26:67:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Grapes | Kidney Beans | |
|---|---|---|
| Protein | 4% | 26% |
| Carbohydrates | 95% | 67% |
| Fat | 2% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Grapes and kidney beans contain similar amounts of carbs - grape has 18.1g 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 567% more dietary fiber than grape - grape has 0.9g of dietary fiber per 100 grams and kidney bean has 6g of dietary fiber.
sugar
Kidney bean has signficantly less sugar than grape - grape has 15.5g 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 10 times more protein than grape - grape has 0.72g of protein per 100 grams and kidney bean has 8.1g of protein.
Fat
saturated fat
Both grapes and kidney beans are low in saturated fat - grape has 0.05g of saturated fat per 100 grams and kidney bean has 0.33g of saturated fat.
Vitamins
Vitamin C
Grape has 15 times more Vitamin C than kidney bean - grape has 3.2mg of Vitamin C per 100 grams and kidney bean has 0.2mg of Vitamin C.
Vitamin A
Grapes and kidney beans contain similar amounts of Vitamin A - grape has 3ug of Vitamin A per 100 grams and kidney bean does not contain significant amounts.
Vitamin E
Grapes and kidney beans contain similar amounts of Vitamin E - grape has 0.19mg of Vitamin E per 100 grams and kidney bean has 0.03mg of Vitamin E.
Vitamin K
Grapes and kidney beans contain similar amounts of Vitamin K - grape has 14.6ug of Vitamin K per 100 grams and kidney bean has 5.7ug of Vitamin K.
The B Vitamins
Grape has more riboflavin and pantothenic acid, however, kidney bean contains more niacin and folate. Both grapes and kidney beans contain significant amounts of thiamin and Vitamin B6.
| Grapes | Kidney Beans | |
|---|---|---|
| Thiamin | 0.069 MG | 0.06 MG |
| Riboflavin | 0.07 MG | 0.015 MG |
| Niacin | 0.188 MG | 0.417 MG |
| Pantothenic acid | 0.05 MG | ~ |
| Vitamin B6 | 0.086 MG | 0.113 MG |
| Folate | 2 UG | 23 UG |
Minerals
calcium
Kidney bean is a great source of calcium and it has 480% more calcium than grape - grape has 10mg of calcium per 100 grams and kidney bean has 58mg of calcium.
iron
Kidney bean has 317% more iron than grape - grape has 0.36mg of iron per 100 grams and kidney bean has 1.5mg of iron.
potassium
Kidney bean is a great source of potassium and it has 31% more potassium than grape - grape has 191mg 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 grape per 100 grams.
| Grapes | Kidney Beans | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.132 G |
| Total | 0.011 G | 0.132 G |
omega 6s
Comparing omega-6 fatty acids, kidney bean has more linoleic acid than grape per 100 grams.
| Grapes | Kidney Beans | |
|---|---|---|
| linoleic acid | 0.037 G | 0.217 G |
| Total | 0.037 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: Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) and Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) .
Grapes g
()
|
Daily Values (%) |
Kidney Beans g
()
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
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% |
|
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% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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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% |
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| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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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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| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
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MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
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UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
| UG % |
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5% | fluoride | 5% |
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UG % | |
| UG % |
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5% | iodine | 5% |
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UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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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 grapes or kidney beans contain more calories in 100 grams?Kidney bean is high in calories and grape has 40% less calories than kidney bean - grape has 69 calories in 100g and kidney bean has 121 calories.
Does grapes or kidney beans have more carbohydrates?
By weight, grapes and kidney beans contain similar amounts of carbs - grape has 18.1g of carbs for 100g and kidney bean has 20.8g of carbohydrates.