Kidney Beans vs. Brussels Sprouts
Nutrition comparison of Kidney Beans and Brussels Sprouts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kidney beans
versus
brussels sprouts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kidney beans and brussels sprouts:
- Both brussels sprouts and kidney beans are high in calcium, dietary fiber and potassium.
- Brussels sprout has 57% less carbohydrates than kidney bean.
- Brussels sprout has more thiamin, riboflavin, pantothenic acid and folate.
- Brussels sprout is an excellent source of Vitamin C and Vitamin K.
- Kidney bean is a great source of protein.
USDA sources for nutritional information: Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) and Brussels Sprouts (Brussels sprouts, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kidney bean is high in calories and brussels sprout has 64% less calories than kidney bean - brussels sprout has 43 calories per 100 grams and kidney bean has 121 calories.
For macronutrient ratios, kidney beans is similar to brussels sprouts for protein, carbs and fat. Kidney beans has a macronutrient ratio of 26:67:7 and for brussels sprouts, 26:68:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kidney Beans | Brussels Sprouts | |
|---|---|---|
| Protein | 26% | 26% |
| Carbohydrates | 67% | 68% |
| Fat | 7% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Brussels sprout has 57% less carbohydrates than kidney bean - brussels sprout has 9g of total carbs per 100 grams and kidney bean has 20.8g of carbohydrates.
dietary fiber
Both brussels sprouts and kidney beans are high in dietary fiber. Kidney bean has 58% more dietary fiber than brussels sprout - brussels sprout has 3.8g of dietary fiber per 100 grams and kidney bean has 6g of dietary fiber.
sugar
Kidney bean has less sugar than brussels sprout - brussels sprout has 2.2g 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 140% more protein than brussels sprout - brussels sprout has 3.4g of protein per 100 grams and kidney bean has 8.1g of protein.
Fat
saturated fat
Both brussels sprouts and kidney beans are low in saturated fat - brussels sprout has 0.06g of saturated fat per 100 grams and kidney bean has 0.33g of saturated fat.
Vitamins
Vitamin C
Brussels sprout is an excellent source of Vitamin C and it has 424 times more Vitamin C than kidney bean - brussels sprout has 85mg of Vitamin C per 100 grams and kidney bean has 0.2mg of Vitamin C.
Vitamin A
Brussels sprout has more Vitamin A than kidney bean - brussels sprout has 38ug of Vitamin A per 100 grams and kidney bean does not contain significant amounts.
Vitamin E
Brussels sprouts and kidney beans contain similar amounts of Vitamin E - brussels sprout has 0.88mg of Vitamin E per 100 grams and kidney bean has 0.03mg of Vitamin E.
Vitamin K
Brussels sprout is an excellent source of Vitamin K and it has 30 times more Vitamin K than kidney bean - brussels sprout has 177ug of Vitamin K per 100 grams and kidney bean has 5.7ug of Vitamin K.
The B Vitamins
Brussels sprout has more thiamin, riboflavin, pantothenic acid and folate. Both kidney beans and brussels sprouts contain significant amounts of niacin and Vitamin B6.
| Kidney Beans | Brussels Sprouts | |
|---|---|---|
| Thiamin | 0.06 MG | 0.139 MG |
| Riboflavin | 0.015 MG | 0.09 MG |
| Niacin | 0.417 MG | 0.745 MG |
| Pantothenic acid | ~ | 0.309 MG |
| Vitamin B6 | 0.113 MG | 0.219 MG |
| Folate | 23 UG | 61 UG |
Minerals
calcium
Both brussels sprouts and kidney beans are high in calcium. Kidney bean has 38% more calcium than brussels sprout - brussels sprout has 42mg of calcium per 100 grams and kidney bean has 58mg of calcium.
iron
Brussels sprouts and kidney beans contain similar amounts of iron - brussels sprout has 1.4mg of iron per 100 grams and kidney bean has 1.5mg of iron.
potassium
Both brussels sprouts and kidney beans are high in potassium. Brussels sprout has 56% more potassium than kidney bean - brussels sprout has 389mg of potassium per 100 grams and kidney bean has 250mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both kidney beans and brussels sprouts contain significant amounts of alpha linoleic acid (ALA).
| Kidney Beans | Brussels Sprouts | |
|---|---|---|
| alpha linoleic acid | 0.132 G | 0.099 G |
| Total | 0.132 G | 0.099 G |
omega 6s
Comparing omega-6 fatty acids, kidney bean has more linoleic acid than brussels sprout per 100 grams.
| Kidney Beans | Brussels Sprouts | |
|---|---|---|
| linoleic acid | 0.217 G | 0.045 G |
| other omega 6 | ~ | 0.001 G |
| Total | 0.217 G | 0.046 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 Brussels Sprouts (Brussels sprouts, raw) .
Kidney Beans g
()
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Daily Values (%) |
Brussels Sprouts 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 % | |
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5% | dietary fiber | 5% |
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| G | 5% | sugar | 5% | G | |||
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5% | total fat | 5% |
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| G % |
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5% | saturated fat | 5% |
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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% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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| MG % |
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5% | Vitamin C | 5% |
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| IU % |
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5% | Vitamin D | 5% |
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5% | calcium | 5% |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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5% | thiamin (Vit B1) | 5% |
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5% | riboflavin (Vit B2) | 5% |
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5% | niacin (Vit B3) | 5% |
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5% | Vitamin B6 | 5% |
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5% | pantothenic acid (Vit B5) | 5% |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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5% | zinc | 5% |
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| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does brussels sprouts or kidney beans contain more calories in 100 grams?Kidney bean is high in calories and brussels sprout has 60% less calories than kidney bean - brussels sprout has 43 calories in 100g and kidney bean has 121 calories.
Does brussels sprouts or kidney beans have more carbohydrates?
By weight, brussels sprout has 60% fewer carbohydrates than kidney bean - brussels sprout has 9g of carbs for 100g and kidney bean has 20.8g of carbohydrates.
Does brussels sprouts or kidney beans contain more calcium?
Both brussels sprouts and kidney beans are high in calcium. Kidney bean has 40% more calcium than brussels sprout - brussels sprout has 42mg of calcium in 100 grams and kidney bean has 58mg of calcium.
Does brussels sprouts or kidney beans contain more potassium?
Both brussels sprouts and kidney beans are high in potassium. Brussels sprout has 60% more potassium than kidney bean - brussels sprout has 389mg of potassium in 100 grams and kidney bean has 250mg of potassium.