Kidney Beans vs. Onion
Nutrition comparison of Kidney Beans and Onion
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kidney beans
versus
onion
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kidney beans and onion:
- Kidney bean has more niacin, however, onion contains more pantothenic acid.
- Kidney bean is a great source of calcium, potassium and protein.
- Kidney bean is an excellent source of dietary fiber.
- Onion has 55% less carbohydrates than kidney bean.
USDA sources for nutritional information: Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) and Onion (Onions, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kidney bean is high in calories and onion has 67% less calories than kidney bean - onion has 40 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 onion per calorie. Kidney beans has a macronutrient ratio of 26:67:7 and for onion, 11:87:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kidney Beans | Onion | |
|---|---|---|
| Protein | 26% | 11% |
| Carbohydrates | 67% | 87% |
| Fat | 7% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Onion has 55% less carbohydrates than kidney bean - onion has 9.3g 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 253% more dietary fiber than onion - onion has 1.7g of dietary fiber per 100 grams and kidney bean has 6g of dietary fiber.
sugar
Kidney bean has less sugar than onion - onion has 4.2g 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 638% more protein than onion - onion has 1.1g of protein per 100 grams and kidney bean has 8.1g of protein.
Fat
saturated fat
Both onion and kidney beans are low in saturated fat - onion has 0.04g of saturated fat per 100 grams and kidney bean has 0.33g of saturated fat.
Vitamins
Vitamin C
Onion has 36 times more Vitamin C than kidney bean - onion has 7.4mg of Vitamin C per 100 grams and kidney bean has 0.2mg of Vitamin C.
Vitamin A
Onion and kidney beans contain similar amounts of Vitamin A - onion has 0.6ug of Vitamin A per 100 grams and kidney bean does not contain significant amounts.
Vitamin E
Onion and kidney beans contain similar amounts of Vitamin E - onion has 0.02mg of Vitamin E per 100 grams and kidney bean has 0.03mg of Vitamin E.
Vitamin K
Onion and kidney beans contain similar amounts of Vitamin K - onion has 0.4ug of Vitamin K per 100 grams and kidney bean has 5.7ug of Vitamin K.
The B Vitamins
Kidney bean has more niacin, however, onion contains more pantothenic acid. Both kidney beans and onion contain significant amounts of thiamin, riboflavin, Vitamin B6 and folate.
| Kidney Beans | Onion | |
|---|---|---|
| Thiamin | 0.06 MG | 0.046 MG |
| Riboflavin | 0.015 MG | 0.027 MG |
| Niacin | 0.417 MG | 0.116 MG |
| Pantothenic acid | ~ | 0.123 MG |
| Vitamin B6 | 0.113 MG | 0.12 MG |
| Folate | 23 UG | 19 UG |
Minerals
calcium
Kidney bean is a great source of calcium and it has 152% more calcium than onion - onion has 23mg of calcium per 100 grams and kidney bean has 58mg of calcium.
iron
Kidney bean has 614% more iron than onion - onion has 0.21mg 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 71% more potassium than onion - onion has 146mg 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 onion per 100 grams.
| Kidney Beans | Onion | |
|---|---|---|
| alpha linoleic acid | 0.132 G | 0.004 G |
| Total | 0.132 G | 0.004 G |
omega 6s
Comparing omega-6 fatty acids, kidney bean has more linoleic acid than onion per 100 grams.
| Kidney Beans | Onion | |
|---|---|---|
| linoleic acid | 0.217 G | 0.013 G |
| Total | 0.217 G | 0.013 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 Onion (Onions, raw) .
Kidney Beans g
()
|
Daily Values (%) |
Onion 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 % |
|
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 % |
|
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 % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
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 onion or kidney beans contain more calories in 100 grams?Kidney bean is high in calories and onion has 70% less calories than kidney bean - onion has 40 calories in 100g and kidney bean has 121 calories.
Does onion or kidney beans have more carbohydrates?
By weight, onion has 60% fewer carbohydrates than kidney bean - onion has 9.3g of carbs for 100g and kidney bean has 20.8g of carbohydrates.