Kidney Beans vs. Beets
Nutrition comparison of Kidney Beans and Beets
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kidney beans
versus
beets
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kidney beans and beets:
- Both beets and kidney beans are high in dietary fiber and potassium.
- Beet has 54% less carbohydrates than kidney bean.
- Beet has more riboflavin, pantothenic acid and folate.
- Kidney bean is a great source of calcium and protein.
USDA sources for nutritional information: Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) and Beets (Beets, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kidney bean is high in calories and beet has 64% less calories than kidney bean - beet has 43 calories per 100 grams and kidney bean has 121 calories.
For macronutrient ratios, kidney beans is heavier in protein, lighter in carbs and heavier in fat compared to beets per calorie. Kidney beans has a macronutrient ratio of 26:67:7 and for beets, 14:83:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kidney Beans | Beets | |
|---|---|---|
| Protein | 26% | 14% |
| Carbohydrates | 67% | 83% |
| Fat | 7% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Beet has 54% less carbohydrates than kidney bean - beet has 9.6g of total carbs per 100 grams and kidney bean has 20.8g of carbohydrates.
dietary fiber
Both beets and kidney beans are high in dietary fiber. Kidney bean has 114% more dietary fiber than beet - beet has 2.8g of dietary fiber per 100 grams and kidney bean has 6g of dietary fiber.
sugar
Kidney bean has less sugar than beet - beet has 6.8g 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 404% more protein than beet - beet has 1.6g of protein per 100 grams and kidney bean has 8.1g of protein.
Fat
saturated fat
Both beets and kidney beans are low in saturated fat - beet has 0.03g of saturated fat per 100 grams and kidney bean has 0.33g of saturated fat.
Vitamins
Vitamin C
Beet has 23 times more Vitamin C than kidney bean - beet has 4.9mg of Vitamin C per 100 grams and kidney bean has 0.2mg of Vitamin C.
Vitamin A
Beets and kidney beans contain similar amounts of Vitamin A - beet has 2ug of Vitamin A per 100 grams and kidney bean does not contain significant amounts.
Vitamin E
Beets and kidney beans contain similar amounts of Vitamin E - beet has 0.04mg of Vitamin E per 100 grams and kidney bean has 0.03mg of Vitamin E.
Vitamin K
Beets and kidney beans contain similar amounts of Vitamin K - beet has 0.2ug of Vitamin K per 100 grams and kidney bean has 5.7ug of Vitamin K.
The B Vitamins
Beet has more riboflavin, pantothenic acid and folate. Both kidney beans and beets contain significant amounts of thiamin, niacin and Vitamin B6.
| Kidney Beans | Beets | |
|---|---|---|
| Thiamin | 0.06 MG | 0.031 MG |
| Riboflavin | 0.015 MG | 0.04 MG |
| Niacin | 0.417 MG | 0.334 MG |
| Pantothenic acid | ~ | 0.155 MG |
| Vitamin B6 | 0.113 MG | 0.067 MG |
| Folate | 23 UG | 109 UG |
Minerals
calcium
Kidney bean is a great source of calcium and it has 263% more calcium than beet - beet has 16mg of calcium per 100 grams and kidney bean has 58mg of calcium.
iron
Kidney bean has 88% more iron than beet - beet has 0.8mg of iron per 100 grams and kidney bean has 1.5mg of iron.
potassium
Both beets and kidney beans are high in potassium. Beet has 30% more potassium than kidney bean - beet has 325mg 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 beet per 100 grams.
| Kidney Beans | Beets | |
|---|---|---|
| alpha linoleic acid | 0.132 G | 0.005 G |
| Total | 0.132 G | 0.005 G |
omega 6s
Comparing omega-6 fatty acids, kidney bean has more linoleic acid than beet per 100 grams.
| Kidney Beans | Beets | |
|---|---|---|
| linoleic acid | 0.217 G | 0.055 G |
| Total | 0.217 G | 0.055 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 Beets (Beets, raw) .
Kidney Beans g
()
|
Daily Values (%) |
Beets 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 % |
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5% | calcium | 5% |
|
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% |
|
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% |
|
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% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
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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UG % | |
| MG % |
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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 beets or kidney beans contain more calories in 100 grams?Kidney bean is high in calories and beet has 60% less calories than kidney bean - beet has 43 calories in 100g and kidney bean has 121 calories.
Does beets or kidney beans have more carbohydrates?
By weight, beet has 50% fewer carbohydrates than kidney bean - beet has 9.6g of carbs for 100g and kidney bean has 20.8g of carbohydrates.
Does beets or kidney beans contain more potassium?
Both beets and kidney beans are high in potassium. Beet has 30% more potassium than kidney bean - beet has 325mg of potassium in 100 grams and kidney bean has 250mg of potassium.