Blueberry vs. Kidney Beans
Nutrition comparison of Blueberry and Kidney Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
blueberry
versus
kidney beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in blueberry and kidney beans:
- Both blueberry and kidney beans are high in dietary fiber.
- Blueberry has more riboflavin and pantothenic acid, however, kidney bean contains more Vitamin B6 and folate.
- Blueberry has signficantly more Vitamin C than kidney bean.
- Kidney bean is a great source of calcium, potassium and protein.
USDA sources for nutritional information: Blueberry (Blueberries, 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 blueberry has 53% less calories than kidney bean - blueberry has 57 calories per 100 grams and kidney bean has 121 calories.
For macronutrient ratios, blueberry is much lighter in protein, much heavier in carbs and similar to kidney beans for fat. Blueberry has a macronutrient ratio of 5:91:5 and for kidney beans, 26:67:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Blueberry | Kidney Beans | |
|---|---|---|
| Protein | 5% | 26% |
| Carbohydrates | 91% | 67% |
| Fat | 5% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Blueberry has 30% less carbohydrates than kidney bean - blueberry has 14.5g of total carbs per 100 grams and kidney bean has 20.8g of carbohydrates.
dietary fiber
Both blueberry and kidney beans are high in dietary fiber. Kidney bean has 150% more dietary fiber than blueberry - blueberry has 2.4g of dietary fiber per 100 grams and kidney bean has 6g of dietary fiber.
sugar
Kidney bean has less sugar than blueberry - blueberry has 10g 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 997% more protein than blueberry - blueberry has 0.74g of protein per 100 grams and kidney bean has 8.1g of protein.
Fat
saturated fat
Both blueberry and kidney beans are low in saturated fat - blueberry has 0.03g of saturated fat per 100 grams and kidney bean has 0.33g of saturated fat.
Vitamins
Vitamin C
Blueberry has signficantly more Vitamin C than kidney bean - blueberry has 9.7mg of Vitamin C per 100 grams and kidney bean has 0.2mg of Vitamin C.
Vitamin A
Blueberry and kidney beans contain similar amounts of Vitamin A - blueberry has 3ug of Vitamin A per 100 grams and kidney bean does not contain significant amounts.
Vitamin E
Blueberry and kidney beans contain similar amounts of Vitamin E - blueberry has 0.57mg of Vitamin E per 100 grams and kidney bean has 0.03mg of Vitamin E.
Vitamin K
Blueberry and kidney beans contain similar amounts of Vitamin K - blueberry has 19.3ug of Vitamin K per 100 grams and kidney bean has 5.7ug of Vitamin K.
The B Vitamins
Blueberry has more riboflavin and pantothenic acid, however, kidney bean contains more Vitamin B6 and folate. Both blueberry and kidney beans contain significant amounts of thiamin and niacin.
| Blueberry | Kidney Beans | |
|---|---|---|
| Thiamin | 0.037 MG | 0.06 MG |
| Riboflavin | 0.041 MG | 0.015 MG |
| Niacin | 0.418 MG | 0.417 MG |
| Pantothenic acid | 0.124 MG | ~ |
| Vitamin B6 | 0.052 MG | 0.113 MG |
| Folate | 6 UG | 23 UG |
Minerals
calcium
Kidney bean is a great source of calcium and it has 867% more calcium than blueberry - blueberry has 6mg of calcium per 100 grams and kidney bean has 58mg of calcium.
iron
Kidney bean has 436% more iron than blueberry - blueberry has 0.28mg 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 225% more potassium than blueberry - blueberry has 77mg 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 blueberry per 100 grams.
| Blueberry | Kidney Beans | |
|---|---|---|
| alpha linoleic acid | 0.058 G | 0.132 G |
| Total | 0.058 G | 0.132 G |
omega 6s
Comparing omega-6 fatty acids, kidney bean has more linoleic acid than blueberry per 100 grams.
| Blueberry | Kidney Beans | |
|---|---|---|
| linoleic acid | 0.088 G | 0.217 G |
| Total | 0.088 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: Blueberry (Blueberries, raw) and Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) .
Blueberry 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 blueberry or kidney beans contain more calories in 100 grams?Kidney bean is high in calories and blueberry has 50% less calories than kidney bean - blueberry has 57 calories in 100g and kidney bean has 121 calories.
Does blueberry or kidney beans have more carbohydrates?
By weight, blueberry has 30% fewer carbohydrates than kidney bean - blueberry has 14.5g of carbs for 100g and kidney bean has 20.8g of carbohydrates.