Granny Smith Apple vs. Kidney Beans
Nutrition comparison of Granny Smith Apple and Kidney Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
granny smith apple
versus
kidney beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in granny smith apple and kidney beans:
- Both granny smith apple and kidney beans are high in dietary fiber.
- Kidney bean has more thiamin, niacin, Vitamin B6 and folate, however, granny smith apple contains more pantothenic acid.
- Kidney bean is a great source of calcium, potassium and protein.
USDA sources for nutritional information: Granny Smith Apple (Apples, raw, granny smith, with skin (Includes foods for USDA's Food Distribution Program)) 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 granny smith apple has 52% less calories than kidney bean - granny smith apple has 58 calories per 100 grams and kidney bean has 121 calories.
For macronutrient ratios, granny smith apple is much lighter in protein, much heavier in carbs and lighter in fat compared to kidney beans per calorie. Granny smith apple has a macronutrient ratio of 3:94:3 and for kidney beans, 26:67:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Granny Smith Apple | Kidney Beans | |
|---|---|---|
| Protein | 3% | 26% |
| Carbohydrates | 94% | 67% |
| Fat | 3% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Granny smith apple has 35% less carbohydrates than kidney bean - granny smith apple has 13.6g of total carbs per 100 grams and kidney bean has 20.8g of carbohydrates.
dietary fiber
Both granny smith apple and kidney beans are high in dietary fiber. Kidney bean has 114% more dietary fiber than granny smith apple - granny smith apple has 2.8g of dietary fiber per 100 grams and kidney bean has 6g of dietary fiber.
sugar
Kidney bean has less sugar than granny smith apple - granny smith apple has 9.6g 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 17 times more protein than granny smith apple - granny smith apple has 0.44g of protein per 100 grams and kidney bean has 8.1g of protein.
Fat
saturated fat
Both kidney beans and granny smith apple are low in saturated fat - kidney bean has 0.33g of saturated fat per 100 grams and granny smith apple does not contain significant amounts.
Vitamins
Vitamin C
Kidney beans and granny smith apple contain similar amounts of Vitamin C - kidney bean has 0.2mg of Vitamin C per 100 grams and granny smith apple does not contain significant amounts.
Vitamin A
Granny smith apple and kidney beans contain similar amounts of Vitamin A - granny smith apple has 5ug of Vitamin A per 100 grams and kidney bean does not contain significant amounts.
Vitamin E
Granny smith apple and kidney beans contain similar amounts of Vitamin E - granny smith apple has 0.18mg of Vitamin E per 100 grams and kidney bean has 0.03mg of Vitamin E.
Vitamin K
Granny smith apple and kidney beans contain similar amounts of Vitamin K - granny smith apple has 3.2ug of Vitamin K per 100 grams and kidney bean has 5.7ug of Vitamin K.
The B Vitamins
Kidney bean has more thiamin, niacin, Vitamin B6 and folate, however, granny smith apple contains more pantothenic acid. Both granny smith apple and kidney beans contain significant amounts of riboflavin.
| Granny Smith Apple | Kidney Beans | |
|---|---|---|
| Thiamin | 0.019 MG | 0.06 MG |
| Riboflavin | 0.025 MG | 0.015 MG |
| Niacin | 0.126 MG | 0.417 MG |
| Pantothenic acid | 0.056 MG | ~ |
| Vitamin B6 | 0.037 MG | 0.113 MG |
| Folate | 3 UG | 23 UG |
Minerals
calcium
Kidney bean is a great source of calcium and it has 10 times more calcium than granny smith apple - granny smith apple has 5mg of calcium per 100 grams and kidney bean has 58mg of calcium.
iron
Kidney bean has 900% more iron than granny smith apple - granny smith apple has 0.15mg 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 108% more potassium than granny smith apple - granny smith apple has 120mg of potassium per 100 grams and kidney bean has 250mg of potassium.
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: Granny Smith Apple (Apples, raw, granny smith, with skin (Includes foods for USDA's Food Distribution Program)) and Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) .
Granny Smith Apple 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 granny smith apple or kidney beans contain more calories in 100 grams?Kidney bean is high in calories and granny smith apple has 50% less calories than kidney bean - granny smith apple has 58 calories in 100g and kidney bean has 121 calories.
Does granny smith apple or kidney beans have more carbohydrates?
By weight, granny smith apple has 40% fewer carbohydrates than kidney bean - granny smith apple has 13.6g of carbs for 100g and kidney bean has 20.8g of carbohydrates.