Kidney Beans vs. Hemp Seeds
Nutrition comparison of Kidney Beans and Hemp Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kidney beans
versus
hemp seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kidney beans and hemp seeds:
- Both hemp seeds and kidney beans are high in calcium, calories, dietary fiber, potassium and protein.
- Hemp seed has 58% less carbohydrates than kidney bean.
- Hemp seed has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
- Hemp seed is an excellent source of iron.
- Kidney bean has signficantly less saturated fat than hemp seed.
USDA sources for nutritional information: Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) and Hemp Seeds (Seeds, hemp seed, hulled) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both hemp seeds and kidney beans are high in calories. Hemp seed has 357% more calories than kidney bean - hemp seed has 553 calories per 100 grams and kidney bean has 121 calories.
For macronutrient ratios, kidney beans is heavier in protein, much heavier in carbs and much lighter in fat compared to hemp seeds per calorie. Kidney beans has a macronutrient ratio of 26:67:7 and for hemp seeds, 21:6:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kidney Beans | Hemp Seeds | |
|---|---|---|
| Protein | 26% | 21% |
| Carbohydrates | 67% | 6% |
| Fat | 7% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Hemp seed has 58% less carbohydrates than kidney bean - hemp seed has 8.7g of total carbs per 100 grams and kidney bean has 20.8g of carbohydrates.
dietary fiber
Both hemp seeds and kidney beans are high in dietary fiber. Kidney bean has 50% more dietary fiber than hemp seed - hemp seed has 4g of dietary fiber per 100 grams and kidney bean has 6g of dietary fiber.
sugar
Kidney bean has less sugar than hemp seed - hemp seed has 1.5g of sugar per 100 grams and kidney bean does not contain significant amounts.
Protein
protein
Both hemp seeds and kidney beans are high in protein. Hemp seed has 289% more protein than kidney bean - hemp seed has 31.6g of protein per 100 grams and kidney bean has 8.1g of protein.
Fat
saturated fat
Kidney bean has signficantly less saturated fat than hemp seed - hemp seed has 4.6g of saturated fat per 100 grams and kidney bean has 0.33g of saturated fat.
Vitamins
Vitamin C
Hemp seeds and kidney beans contain similar amounts of Vitamin C - hemp seed has 0.5mg of Vitamin C per 100 grams and kidney bean has 0.2mg of Vitamin C.
Vitamin A
Hemp seeds and kidney beans contain similar amounts of Vitamin A - hemp seed has 1ug of Vitamin A per 100 grams and kidney bean does not contain significant amounts.
Vitamin E
Hemp seeds and kidney beans contain similar amounts of Vitamin E - hemp seed has 0.8mg of Vitamin E per 100 grams and kidney bean has 0.03mg of Vitamin E.
Vitamin K
Kidney bean has more Vitamin K than hemp seed - kidney bean has 5.7ug of Vitamin K per 100 grams and hemp seed does not contain significant amounts.
The B Vitamins
Hemp seed has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
| Kidney Beans | Hemp Seeds | |
|---|---|---|
| Thiamin | 0.06 MG | 1.275 MG |
| Riboflavin | 0.015 MG | 0.285 MG |
| Niacin | 0.417 MG | 9.2 MG |
| Vitamin B6 | 0.113 MG | 0.6 MG |
| Folate | 23 UG | 110 UG |
Minerals
calcium
Both hemp seeds and kidney beans are high in calcium. Hemp seed has 21% more calcium than kidney bean - hemp seed has 70mg of calcium per 100 grams and kidney bean has 58mg of calcium.
iron
Hemp seed is an excellent source of iron and it has 430% more iron than kidney bean - hemp seed has 8mg of iron per 100 grams and kidney bean has 1.5mg of iron.
potassium
Both hemp seeds and kidney beans are high in potassium. Hemp seed has 380% more potassium than kidney bean - hemp seed has 1200mg of potassium per 100 grams and kidney bean has 250mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, hemp seed has more alpha linoleic acid (ALA) than kidney bean per 100 grams.
| Kidney Beans | Hemp Seeds | |
|---|---|---|
| alpha linoleic acid | 0.132 G | 10.024 G |
| Total | 0.132 G | 10.024 G |
omega 6s
Comparing omega-6 fatty acids, hemp seed has more linoleic acid than kidney bean per 100 grams.
| Kidney Beans | Hemp Seeds | |
|---|---|---|
| linoleic acid | 0.217 G | 27.459 G |
| other omega 6 | ~ | 1.34 G |
| Total | 0.217 G | 28.799 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 Hemp Seeds (Seeds, hemp seed, hulled) .
Kidney Beans g
()
|
Daily Values (%) |
Hemp Seeds 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% |
|
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 % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
| 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% |
|
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% |
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MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
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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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UG % | |
| 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% |
|
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 % | |
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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% |
|
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 hemp seeds or kidney beans contain more calories in 100 grams?Both hemp seeds and kidney beans are high in calories. Hemp seed has 360% more calories than kidney bean - hemp seed has 553 calories in 100g and kidney bean has 121 calories.
Does hemp seeds or kidney beans have more carbohydrates?
By weight, hemp seed has 60% fewer carbohydrates than kidney bean - hemp seed has 8.7g of carbs for 100g and kidney bean has 20.8g of carbohydrates.
Does hemp seeds or kidney beans contain more calcium?
Both hemp seeds and kidney beans are high in calcium. Hemp seed has 20% more calcium than kidney bean - hemp seed has 70mg of calcium in 100 grams and kidney bean has 58mg of calcium.
Does hemp seeds or kidney beans contain more iron?
Hemp seed is an abundant source of iron and it has 430% more iron than kidney bean - hemp seed has 8mg of iron in 100 grams and kidney bean has 1.5mg of iron.
Does hemp seeds or kidney beans contain more potassium?
Both hemp seeds and kidney beans are high in potassium. Hemp seed has 380% more potassium than kidney bean - hemp seed has 1200mg of potassium in 100 grams and kidney bean has 250mg of potassium.