Kidney Beans vs. Iceberg Lettuce
Nutrition comparison of Kidney Beans and Iceberg Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kidney beans
versus
iceberg lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kidney beans and iceberg lettuce:
- Iceberg lettuce has 6 times less carbohydrates than kidney bean.
- Kidney bean has more niacin and Vitamin B6, however, iceberg lettuce contains more pantothenic acid.
- Kidney bean is a great source of calcium, potassium and protein.
- Kidney bean is an excellent source of dietary fiber.
USDA sources for nutritional information: Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) and Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kidney bean is high in calories and iceberg lettuce has 88% less calories than kidney bean - iceberg lettuce has 14 calories per 100 grams and kidney bean has 121 calories.
For macronutrient ratios, kidney beans is heavier in protein, lighter in carbs and similar to iceberg lettuce for fat. Kidney beans has a macronutrient ratio of 26:67:7 and for iceberg lettuce, 21:72:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kidney Beans | Iceberg Lettuce | |
|---|---|---|
| Protein | 26% | 21% |
| Carbohydrates | 67% | 72% |
| Fat | 7% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Iceberg lettuce has 6 times less carbohydrates than kidney bean - iceberg lettuce has 3g of total carbs per 100 grams and kidney bean has 20.8g of carbohydrates.
dietary fiber
Kidney bean is an excellent source of dietary fiber and it has 400% more dietary fiber than iceberg lettuce - iceberg lettuce has 1.2g of dietary fiber per 100 grams and kidney bean has 6g of dietary fiber.
sugar
Kidney bean has less sugar than iceberg lettuce - iceberg lettuce has 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 802% more protein than iceberg lettuce - iceberg lettuce has 0.9g of protein per 100 grams and kidney bean has 8.1g of protein.
Fat
saturated fat
Both iceberg lettuce and kidney beans are low in saturated fat - iceberg lettuce has 0.02g of saturated fat per 100 grams and kidney bean has 0.33g of saturated fat.
Vitamins
Vitamin C
Iceberg lettuce has 13 times more Vitamin C than kidney bean - iceberg lettuce has 2.8mg of Vitamin C per 100 grams and kidney bean has 0.2mg of Vitamin C.
Vitamin A
Iceberg lettuce has more Vitamin A than kidney bean - iceberg lettuce has 25ug of Vitamin A per 100 grams and kidney bean does not contain significant amounts.
Vitamin E
Iceberg lettuce and kidney beans contain similar amounts of Vitamin E - iceberg lettuce has 0.18mg of Vitamin E per 100 grams and kidney bean has 0.03mg of Vitamin E.
Vitamin K
Iceberg lettuce and kidney beans contain similar amounts of Vitamin K - iceberg lettuce has 24.1ug of Vitamin K per 100 grams and kidney bean has 5.7ug of Vitamin K.
The B Vitamins
Kidney bean has more niacin and Vitamin B6, however, iceberg lettuce contains more pantothenic acid. Both kidney beans and iceberg lettuce contain significant amounts of thiamin, riboflavin and folate.
| Kidney Beans | Iceberg Lettuce | |
|---|---|---|
| Thiamin | 0.06 MG | 0.041 MG |
| Riboflavin | 0.015 MG | 0.025 MG |
| Niacin | 0.417 MG | 0.123 MG |
| Pantothenic acid | ~ | 0.091 MG |
| Vitamin B6 | 0.113 MG | 0.042 MG |
| Folate | 23 UG | 29 UG |
Minerals
calcium
Kidney bean is a great source of calcium and it has 222% more calcium than iceberg lettuce - iceberg lettuce has 18mg of calcium per 100 grams and kidney bean has 58mg of calcium.
iron
Kidney bean has 266% more iron than iceberg lettuce - iceberg lettuce has 0.41mg 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 77% more potassium than iceberg lettuce - iceberg lettuce has 141mg 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 iceberg lettuce per 100 grams.
| Kidney Beans | Iceberg Lettuce | |
|---|---|---|
| alpha linoleic acid | 0.132 G | 0.052 G |
| Total | 0.132 G | 0.052 G |
omega 6s
Comparing omega-6 fatty acids, kidney bean has more linoleic acid than iceberg lettuce per 100 grams.
| Kidney Beans | Iceberg Lettuce | |
|---|---|---|
| linoleic acid | 0.217 G | 0.021 G |
| Total | 0.217 G | 0.021 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 Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) .
Kidney Beans g
()
|
Daily Values (%) |
Iceberg Lettuce 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 % | |
| 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% |
|
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 % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
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% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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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% |
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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% |
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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 iceberg lettuce or kidney beans contain more calories in 100 grams?Kidney bean is high in calories and iceberg lettuce has 90% less calories than kidney bean - iceberg lettuce has 14 calories in 100g and kidney bean has 121 calories.
Does iceberg lettuce or kidney beans have more carbohydrates?
By weight, iceberg lettuce has 6 times fewer carbohydrates than kidney bean - iceberg lettuce has 3g of carbs for 100g and kidney bean has 20.8g of carbohydrates.