Fries vs. Kidney Beans
Nutrition comparison of Fries and Kidney Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
fries
versus
kidney beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in fries and kidney beans:
- Both fries and kidney beans are high in calories, dietary fiber and potassium.
- Fry has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
- Kidney bean has 6.1 times less saturated fat than fry.
- Kidney bean is a great source of calcium and protein.
USDA sources for nutritional information: Fries (Fast foods, potato, french fried in vegetable oil) 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 fries and kidney beans are high in calories. Fry has 158% more calories than kidney bean - fry has 312 calories per 100 grams and kidney bean has 121 calories.
For macronutrient ratios, fries is much lighter in protein, lighter in carbs and much heavier in fat compared to kidney beans per calorie. Fries has a macronutrient ratio of 4:53:43 and for kidney beans, 26:67:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Fries | Kidney Beans | |
|---|---|---|
| Protein | 4% | 26% |
| Carbohydrates | 53% | 67% |
| Fat | 43% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Fry is high in carbohydrates and kidney bean has 50% less carbohydrates than fry - fry has 41.4g of total carbs per 100 grams and kidney bean has 20.8g of carbohydrates.
dietary fiber
Both fries and kidney beans are high in dietary fiber. Kidney bean has 58% more dietary fiber than fry - fry has 3.8g of dietary fiber per 100 grams and kidney bean has 6g of dietary fiber.
sugar
Fries and kidney beans contain similar amounts of sugar - fry has 0.3g 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 137% more protein than fry - fry has 3.4g of protein per 100 grams and kidney bean has 8.1g of protein.
Fat
saturated fat
Kidney bean has 6.1 times less saturated fat than fry - fry has 2.3g of saturated fat per 100 grams and kidney bean has 0.33g of saturated fat.
trans fat
Both fries and kidney beans are low in trans fat - fry has 0.06g of trans fat per 100 grams and kidney bean does not contain significant amounts.
Vitamins
Vitamin C
Fry has 22 times more Vitamin C than kidney bean - fry has 4.7mg of Vitamin C per 100 grams and kidney bean has 0.2mg of Vitamin C.
Vitamin E
Fry has 54 times more Vitamin E than kidney bean - fry has 1.7mg of Vitamin E per 100 grams and kidney bean has 0.03mg of Vitamin E.
Vitamin K
Fries and kidney beans contain similar amounts of Vitamin K - fry has 11.2ug of Vitamin K per 100 grams and kidney bean has 5.7ug of Vitamin K.
The B Vitamins
Fry has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6. Both fries and kidney beans contain significant amounts of folate.
| Fries | Kidney Beans | |
|---|---|---|
| Thiamin | 0.17 MG | 0.06 MG |
| Riboflavin | 0.039 MG | 0.015 MG |
| Niacin | 3.004 MG | 0.417 MG |
| Pantothenic acid | 0.58 MG | ~ |
| Vitamin B6 | 0.372 MG | 0.113 MG |
| Folate | 30 UG | 23 UG |
Minerals
calcium
Kidney bean is a great source of calcium and it has 222% more calcium than fry - fry has 18mg of calcium per 100 grams and kidney bean has 58mg of calcium.
iron
Kidney bean has 85% more iron than fry - fry has 0.81mg of iron per 100 grams and kidney bean has 1.5mg of iron.
potassium
Both fries and kidney beans are high in potassium. Fry has 132% more potassium than kidney bean - fry has 579mg of potassium per 100 grams and kidney bean has 250mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, fry has more alpha linoleic acid (ALA) than kidney bean per 100 grams.
| Fries | Kidney Beans | |
|---|---|---|
| alpha linoleic acid | 0.436 G | 0.132 G |
| Total | 0.436 G | 0.132 G |
omega 6s
Comparing omega-6 fatty acids, fry has more linoleic acid than kidney bean per 100 grams.
| Fries | Kidney Beans | |
|---|---|---|
| other omega 6 | 0.029 G | ~ |
| linoleic acid | 4.948 G | 0.217 G |
| Total | 4.977 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: Fries (Fast foods, potato, french fried in vegetable oil) and Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) .
Fries 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 % |
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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 % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
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% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
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% |
|
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 % |
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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 fries or kidney beans contain more calories in 100 grams?Both fries and kidney beans are high in calories. Fry has 160% more calories than kidney bean - fry has 312 calories in 100g and kidney bean has 121 calories.
Does fries or kidney beans have more carbohydrates?
By weight, fry is high in carbohydrates and kidney bean has 50% fewer carbohydrates than fry - fry has 41.4g of carbs for 100g and kidney bean has 20.8g of carbohydrates.
Does fries or kidney beans contain more potassium?
Both fries and kidney beans are high in potassium. Fry has 130% more potassium than kidney bean - fry has 579mg of potassium in 100 grams and kidney bean has 250mg of potassium.