Granola vs. Kidney Beans
Nutrition comparison of Granola and Kidney Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
granola
versus
kidney beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in granola and kidney beans:
- Both granola and kidney beans are high in calcium, calories, dietary fiber, potassium and protein.
- Granola has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Granola is an excellent source of Vitamin E and iron.
- Kidney bean has signficantly less saturated fat than granola.
- Kidney bean has signficantly less sugar than granola.
USDA sources for nutritional information: Granola (Cereals ready-to-eat, granola, homemade) 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 granola and kidney beans are high in calories. Granola has 304% more calories than kidney bean - granola has 489 calories per 100 grams and kidney bean has 121 calories.
For macronutrient ratios, granola is lighter in protein, much lighter in carbs and much heavier in fat compared to kidney beans per calorie. Granola has a macronutrient ratio of 11:44:45 and for kidney beans, 26:67:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Granola | Kidney Beans | |
|---|---|---|
| Protein | 11% | 26% |
| Carbohydrates | 44% | 67% |
| Fat | 45% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Granola is high in carbohydrates and kidney bean has 61% less carbohydrates than granola - granola has 53.9g of total carbs per 100 grams and kidney bean has 20.8g of carbohydrates.
dietary fiber
Both granola and kidney beans are high in dietary fiber. Granola has 48% more dietary fiber than kidney bean - granola has 8.9g of dietary fiber per 100 grams and kidney bean has 6g of dietary fiber.
sugar
Kidney bean has signficantly less sugar than granola - granola has 19.8g of sugar per 100 grams and kidney bean does not contain significant amounts.
Protein
protein
Both granola and kidney beans are high in protein. Granola has 68% more protein than kidney bean - granola has 13.7g of protein per 100 grams and kidney bean has 8.1g of protein.
Fat
saturated fat
Kidney bean has signficantly less saturated fat than granola - granola has 4g of saturated fat per 100 grams and kidney bean has 0.33g of saturated fat.
trans fat
Both granola and kidney beans are low in trans fat - granola has 0.02g of trans fat per 100 grams and kidney bean does not contain significant amounts.
Vitamins
Vitamin C
Granola and kidney beans contain similar amounts of Vitamin C - granola has 1.2mg of Vitamin C per 100 grams and kidney bean has 0.2mg of Vitamin C.
Vitamin A
Granola and kidney beans contain similar amounts of Vitamin A - granola has 1ug of Vitamin A per 100 grams and kidney bean does not contain significant amounts.
Vitamin E
Granola is an excellent source of Vitamin E and it has 369 times more Vitamin E than kidney bean - granola has 11.1mg of Vitamin E per 100 grams and kidney bean has 0.03mg of Vitamin E.
Vitamin K
Granola and kidney beans contain similar amounts of Vitamin K - granola has 5.3ug of Vitamin K per 100 grams and kidney bean has 5.7ug of Vitamin K.
The B Vitamins
Granola has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Granola | Kidney Beans | |
|---|---|---|
| Thiamin | 0.548 MG | 0.06 MG |
| Riboflavin | 0.354 MG | 0.015 MG |
| Niacin | 2.739 MG | 0.417 MG |
| Pantothenic acid | 0.752 MG | ~ |
| Vitamin B6 | 0.37 MG | 0.113 MG |
| Folate | 84 UG | 23 UG |
Minerals
calcium
Both granola and kidney beans are high in calcium. Granola has 31% more calcium than kidney bean - granola has 76mg of calcium per 100 grams and kidney bean has 58mg of calcium.
iron
Granola is an excellent source of iron and it has 163% more iron than kidney bean - granola has 4mg of iron per 100 grams and kidney bean has 1.5mg of iron.
potassium
Both granola and kidney beans are high in potassium. Granola has 116% more potassium than kidney bean - granola has 539mg of potassium per 100 grams and kidney bean has 250mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, granola has more alpha linoleic acid (ALA) than kidney bean per 100 grams.
| Granola | Kidney Beans | |
|---|---|---|
| alpha linoleic acid | 0.611 G | 0.132 G |
| EPA | 0.002 G | ~ |
| Total | 0.613 G | 0.132 G |
omega 6s
Comparing omega-6 fatty acids, granola has more linoleic acid than kidney bean per 100 grams.
| Granola | Kidney Beans | |
|---|---|---|
| other omega 6 | 0.053 G | ~ |
| linoleic acid | 7.194 G | 0.217 G |
| Total | 7.247 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: Granola (Cereals ready-to-eat, granola, homemade) and Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) .
Granola 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 granola or kidney beans contain more calories in 100 grams?Both granola and kidney beans are high in calories. Granola has 300% more calories than kidney bean - granola has 489 calories in 100g and kidney bean has 121 calories.
Does granola or kidney beans have more carbohydrates?
By weight, granola is high in carbohydrates and kidney bean has 60% fewer carbohydrates than granola - granola has 53.9g of carbs for 100g and kidney bean has 20.8g of carbohydrates.
Does granola or kidney beans contain more calcium?
Both granola and kidney beans are high in calcium. Granola has 30% more calcium than kidney bean - granola has 76mg of calcium in 100 grams and kidney bean has 58mg of calcium.
Does granola or kidney beans contain more iron?
Granola is an abundant source of iron and it has 160% more iron than kidney bean - granola has 4mg of iron in 100 grams and kidney bean has 1.5mg of iron.
Does granola or kidney beans contain more potassium?
Both granola and kidney beans are high in potassium. Granola has 120% more potassium than kidney bean - granola has 539mg of potassium in 100 grams and kidney bean has 250mg of potassium.