Kidney Beans vs. Garlic
Nutrition comparison of Kidney Beans and Garlic
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kidney beans
versus
garlic
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kidney beans and garlic:
- Both garlic and kidney beans are high in calcium, calories, dietary fiber and potassium.
- Garlic has more thiamin, riboflavin, pantothenic acid and Vitamin B6, however, kidney bean contains more folate.
- Garlic is an excellent source of Vitamin C.
- 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 Garlic (Garlic, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both garlic and kidney beans are high in calories. Garlic has 23% more calories than kidney bean - garlic has 149 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 garlic per calorie. Kidney beans has a macronutrient ratio of 26:67:7 and for garlic, 16:82:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kidney Beans | Garlic | |
|---|---|---|
| Protein | 26% | 16% |
| Carbohydrates | 67% | 82% |
| Fat | 7% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Garlic is high in carbohydrates and kidney bean has 37% less carbohydrates than garlic - garlic has 33.1g of total carbs per 100 grams and kidney bean has 20.8g of carbohydrates.
dietary fiber
Both garlic and kidney beans are high in dietary fiber. Kidney bean has 186% more dietary fiber than garlic - garlic has 2.1g of dietary fiber per 100 grams and kidney bean has 6g of dietary fiber.
sugar
Garlic and kidney beans contain similar amounts of sugar - garlic has 1g 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 28% more protein than garlic - garlic has 6.4g of protein per 100 grams and kidney bean has 8.1g of protein.
Fat
saturated fat
Both garlic and kidney beans are low in saturated fat - garlic has 0.09g of saturated fat per 100 grams and kidney bean has 0.33g of saturated fat.
Vitamins
Vitamin C
Garlic is an excellent source of Vitamin C and it has 155 times more Vitamin C than kidney bean - garlic has 31.2mg of Vitamin C per 100 grams and kidney bean has 0.2mg of Vitamin C.
Vitamin A
Garlic and kidney beans contain similar amounts of Vitamin A - garlic has 2.7ug of Vitamin A per 100 grams and kidney bean does not contain significant amounts.
Vitamin E
Garlic and kidney beans contain similar amounts of Vitamin E - garlic has 0.08mg of Vitamin E per 100 grams and kidney bean has 0.03mg of Vitamin E.
Vitamin K
Garlic and kidney beans contain similar amounts of Vitamin K - garlic has 1.7ug of Vitamin K per 100 grams and kidney bean has 5.7ug of Vitamin K.
The B Vitamins
Garlic has more thiamin, riboflavin, pantothenic acid and Vitamin B6, however, kidney bean contains more folate. Both kidney beans and garlic contain significant amounts of niacin.
| Kidney Beans | Garlic | |
|---|---|---|
| Thiamin | 0.06 MG | 0.2 MG |
| Riboflavin | 0.015 MG | 0.11 MG |
| Niacin | 0.417 MG | 0.7 MG |
| Pantothenic acid | ~ | 0.596 MG |
| Vitamin B6 | 0.113 MG | 1.235 MG |
| Folate | 23 UG | 3 UG |
Minerals
calcium
Both garlic and kidney beans are high in calcium. Garlic has 212% more calcium than kidney bean - garlic has 181mg of calcium per 100 grams and kidney bean has 58mg of calcium.
iron
Garlic and kidney beans contain similar amounts of iron - garlic has 1.7mg of iron per 100 grams and kidney bean has 1.5mg of iron.
potassium
Both garlic and kidney beans are high in potassium. Garlic has 60% more potassium than kidney bean - garlic has 401mg 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 garlic per 100 grams.
| Kidney Beans | Garlic | |
|---|---|---|
| alpha linoleic acid | 0.132 G | 0.02 G |
| Total | 0.132 G | 0.02 G |
omega 6s
Comparing omega-6 fatty acids, both kidney beans and garlic contain significant amounts of linoleic acid.
| Kidney Beans | Garlic | |
|---|---|---|
| linoleic acid | 0.217 G | 0.229 G |
| Total | 0.217 G | 0.229 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 Garlic (Garlic, raw) .
Kidney Beans g
()
|
Daily Values (%) |
Garlic g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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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% |
|
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| UG % |
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5% | folate (Vit B9) | 5% |
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| UG % |
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5% | Vitamin B12 | 5% |
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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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| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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| MG % |
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5% | choline | 5% |
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MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
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UG % | |
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5% | copper | 5% |
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MG % | |
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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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UG % | |
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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 garlic or kidney beans contain more calories in 100 grams?Both garlic and kidney beans are high in calories. Garlic has 20% more calories than kidney bean - garlic has 149 calories in 100g and kidney bean has 121 calories.
Does garlic or kidney beans have more carbohydrates?
By weight, garlic is high in carbohydrates and kidney bean has 40% fewer carbohydrates than garlic - garlic has 33.1g of carbs for 100g and kidney bean has 20.8g of carbohydrates.
Does garlic or kidney beans contain more calcium?
Both garlic and kidney beans are high in calcium. Garlic has 210% more calcium than kidney bean - garlic has 181mg of calcium in 100 grams and kidney bean has 58mg of calcium.
Does garlic or kidney beans contain more potassium?
Both garlic and kidney beans are high in potassium. Garlic has 60% more potassium than kidney bean - garlic has 401mg of potassium in 100 grams and kidney bean has 250mg of potassium.