Apple vs. Kidney Beans
Nutrition comparison of Apple and Kidney Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
apple
versus
kidney beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in apple and kidney beans:
- Both apple and kidney beans are high in dietary fiber.
- Kidney bean has more thiamin, niacin, Vitamin B6 and folate, however, apple contains more pantothenic acid.
- Kidney bean is a great source of calcium, potassium and protein.
USDA sources for nutritional information: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) 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 apple has 57% less calories than kidney bean - apple has 52 calories per 100 grams and kidney bean has 121 calories.
For macronutrient ratios, apple is much lighter in protein, much heavier in carbs and lighter in fat compared to kidney beans per calorie. Apple has a macronutrient ratio of 2:96:3 and for kidney beans, 26:67:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Apple | Kidney Beans | |
|---|---|---|
| Protein | 2% | 26% |
| Carbohydrates | 96% | 67% |
| Fat | 3% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Apple has 34% less carbohydrates than kidney bean - apple has 13.8g of total carbs per 100 grams and kidney bean has 20.8g of carbohydrates.
dietary fiber
Both apple and kidney beans are high in dietary fiber. Kidney bean has 150% more dietary fiber than apple - apple has 2.4g of dietary fiber per 100 grams and kidney bean has 6g of dietary fiber.
sugar
Kidney bean has less sugar than apple - apple has 10.4g 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 30 times more protein than apple - apple has 0.26g of protein per 100 grams and kidney bean has 8.1g of protein.
Fat
saturated fat
Both apple and kidney beans are low in saturated fat - apple has 0.03g of saturated fat per 100 grams and kidney bean has 0.33g of saturated fat.
Vitamins
Vitamin C
Apple has 22 times more Vitamin C than kidney bean - apple has 4.6mg of Vitamin C per 100 grams and kidney bean has 0.2mg of Vitamin C.
Vitamin A
Apple and kidney beans contain similar amounts of Vitamin A - apple has 3ug of Vitamin A per 100 grams and kidney bean does not contain significant amounts.
Vitamin E
Apple and kidney beans contain similar amounts of Vitamin E - apple has 0.18mg of Vitamin E per 100 grams and kidney bean has 0.03mg of Vitamin E.
Vitamin K
Apple and kidney beans contain similar amounts of Vitamin K - apple has 2.2ug of Vitamin K per 100 grams and kidney bean has 5.7ug of Vitamin K.
The B Vitamins
Kidney bean has more thiamin, niacin, Vitamin B6 and folate, however, apple contains more pantothenic acid. Both apple and kidney beans contain significant amounts of riboflavin.
| Apple | Kidney Beans | |
|---|---|---|
| Thiamin | 0.017 MG | 0.06 MG |
| Riboflavin | 0.026 MG | 0.015 MG |
| Niacin | 0.091 MG | 0.417 MG |
| Pantothenic acid | 0.061 MG | ~ |
| Vitamin B6 | 0.041 MG | 0.113 MG |
| Folate | 3 UG | 23 UG |
Minerals
calcium
Kidney bean is a great source of calcium and it has 867% more calcium than apple - apple has 6mg of calcium per 100 grams and kidney bean has 58mg of calcium.
iron
Kidney bean has 11 times more iron than apple - apple has 0.12mg 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 134% more potassium than apple - apple has 107mg 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 apple per 100 grams.
| Apple | Kidney Beans | |
|---|---|---|
| alpha linoleic acid | 0.009 G | 0.132 G |
| Total | 0.009 G | 0.132 G |
omega 6s
Comparing omega-6 fatty acids, kidney bean has more linoleic acid than apple per 100 grams.
| Apple | Kidney Beans | |
|---|---|---|
| linoleic acid | 0.043 G | 0.217 G |
| Total | 0.043 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: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) .
Apple g
()
|
Daily Values (%) |
Kidney Beans g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
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 % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
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 % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
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 apple or kidney beans contain more calories in 100 grams?Kidney bean is high in calories and apple has 60% less calories than kidney bean - apple has 52 calories in 100g and kidney bean has 121 calories.
Does apple or kidney beans have more carbohydrates?
By weight, apple has 30% fewer carbohydrates than kidney bean - apple has 13.8g of carbs for 100g and kidney bean has 20.8g of carbohydrates.