Beef vs. Kidney Beans
Nutrition comparison of Cooked Beef and Kidney Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
beef
versus
kidney beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in beef and kidney beans:
- Both beef and kidney beans are high in calories, potassium and protein.
- Beef has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
- Beef is a great source of iron.
- Kidney bean is a great source of calcium.
- Kidney bean is an excellent source of dietary fiber.
USDA sources for nutritional information: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) 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
Both beef and kidney beans are high in calories. Beef has 129% more calories than kidney bean - beef has 277 calories per 100 grams and kidney bean has 121 calories.
For macronutrient ratios, beef is heavier in protein, much lighter in carbs and much heavier in fat compared to kidney beans per calorie. Beef has a macronutrient ratio of 38:0:62 and for kidney beans, 26:67:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Beef | Kidney Beans | |
|---|---|---|
| Protein | 38% | 26% |
| Carbohydrates | ~ | 67% |
| Fat | 62% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Beef has less carbohydrates than kidney bean - kidney bean has 20.8g of total carbs per 100 grams and beef does not contain significant amounts.
dietary fiber
Kidney bean is an excellent source of dietary fiber and it has more dietary fiber than beef - kidney bean has 6g of dietary fiber per 100 grams and beef does not contain significant amounts.
Protein
protein
Both beef and kidney beans are high in protein. Beef has 213% more protein than kidney bean - beef has 25.4g of protein per 100 grams and kidney bean has 8.1g of protein.
Fat
saturated fat
Beef is high in saturated fat and kidney bean has 96% less saturated fat than beef - beef has 7.3g of saturated fat per 100 grams and kidney bean has 0.33g of saturated fat.
trans fat
Kidney bean has less trans fat than beef - beef has 1.2g of trans fat per 100 grams and kidney bean does not contain significant amounts.
cholesterol
Kidney bean has less cholesterol than beef - beef has 88mg of cholesterol per 100 grams and kidney bean does not contain significant amounts.
Vitamins
Vitamin C
Kidney beans and beef contain similar amounts of Vitamin C - kidney bean has 0.2mg of Vitamin C per 100 grams and beef does not contain significant amounts.
Vitamin A
Beef and kidney beans contain similar amounts of Vitamin A - beef has 3ug of Vitamin A per 100 grams and kidney bean does not contain significant amounts.
Vitamin D
Beef and kidney beans contain similar amounts of Vitamin D - beef has 2iu of Vitamin D per 100 grams and kidney bean does not contain significant amounts.
Vitamin E
Beef and kidney beans contain similar amounts of Vitamin E - beef has 0.12mg of Vitamin E per 100 grams and kidney bean has 0.03mg of Vitamin E.
Vitamin K
Beef and kidney beans contain similar amounts of Vitamin K - beef has 3ug of Vitamin K per 100 grams and kidney bean has 5.7ug of Vitamin K.
The B Vitamins
Beef has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12. Both beef and kidney beans contain significant amounts of thiamin and folate.
| Beef | Kidney Beans | |
|---|---|---|
| Thiamin | 0.051 MG | 0.06 MG |
| Riboflavin | 0.176 MG | 0.015 MG |
| Niacin | 4.537 MG | 0.417 MG |
| Pantothenic acid | 0.658 MG | ~ |
| Vitamin B6 | 0.336 MG | 0.113 MG |
| Folate | 11 UG | 23 UG |
| Vitamin B12 | 2.9 UG | ~ |
Minerals
calcium
Kidney bean is a great source of calcium and it has 66% more calcium than beef - beef has 35mg of calcium per 100 grams and kidney bean has 58mg of calcium.
iron
Beef is a great source of iron and it has 50% more iron than kidney bean - beef has 2.3mg of iron per 100 grams and kidney bean has 1.5mg of iron.
potassium
Both beef and kidney beans are high in potassium. Beef has a little more potassium (10%) than kidney bean by weight - beef has 275mg 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 beef per 100 grams.
| Beef | Kidney Beans | |
|---|---|---|
| alpha linoleic acid | 0.056 G | 0.132 G |
| Total | 0.056 G | 0.132 G |
omega 6s
Comparing omega-6 fatty acids, both beef and kidney beans contain significant amounts of linoleic acid.
| Beef | Kidney Beans | |
|---|---|---|
| other omega 6 | 0.012 G | ~ |
| linoleic acid | 0.39 G | 0.217 G |
| Total | 0.402 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: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) .
Cooked Beef g
()
|
Daily Values (%) |
Kidney Beans 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 % |
|
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 % |
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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 % |
|
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 % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
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 beef or kidney beans contain more calories in 100 grams?Both beef and kidney beans are high in calories. Beef has 130% more calories than kidney bean - beef has 277 calories in 100g and kidney bean has 121 calories.
Is beef or kidney beans better for protein?
Both beef and kidney beans are high in protein. Beef has 210% more protein than kidney bean - beef has 25.4g of protein per 100 grams and kidney bean has 8.1g of protein.
Does kidney beans or beef have more carbohydrates?
By weight, beef has fewer carbohydrates than kidney bean - kidney bean has 20.8g of carbs for 100g and beef has no carbs..
Does beef or kidney beans contain more potassium?
Both beef and kidney beans are high in potassium. Beef has a little more potassium ( 10%) than kidney bean by weight - beef has 275mg of potassium in 100 grams and kidney bean has 250mg of potassium.