Raspberries vs. Kidney Beans
Nutrition comparison of Raspberries and Kidney Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raspberries
versus
kidney beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raspberries and kidney beans:
- Both raspberries and kidney beans are high in dietary fiber.
- Kidney bean is a great source of calcium, potassium and protein.
- Raspberry has more riboflavin and pantothenic acid, however, kidney bean contains more Vitamin B6.
- Raspberry is an excellent source of Vitamin C.
USDA sources for nutritional information: Raspberries (Raspberries, raw) 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 raspberry has 57% less calories than kidney bean - raspberry has 52 calories per 100 grams and kidney bean has 121 calories.
For macronutrient ratios, raspberries is lighter in protein, heavier in carbs and heavier in fat compared to kidney beans per calorie. Raspberries has a macronutrient ratio of 8:81:11 and for kidney beans, 26:67:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raspberries | Kidney Beans | |
|---|---|---|
| Protein | 8% | 26% |
| Carbohydrates | 81% | 67% |
| Fat | 11% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Raspberry has 43% less carbohydrates than kidney bean - raspberry has 11.9g of total carbs per 100 grams and kidney bean has 20.8g of carbohydrates.
dietary fiber
Both raspberries and kidney beans are high in dietary fiber. Raspberry has a little more dietary fiber (8%) than kidney bean by weight - raspberry has 6.5g of dietary fiber per 100 grams and kidney bean has 6g of dietary fiber.
sugar
Kidney bean has less sugar than raspberry - raspberry has 4.4g 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 577% more protein than raspberry - raspberry has 1.2g of protein per 100 grams and kidney bean has 8.1g of protein.
Fat
saturated fat
Both raspberries and kidney beans are low in saturated fat - raspberry has 0.02g of saturated fat per 100 grams and kidney bean has 0.33g of saturated fat.
Vitamins
Vitamin C
Raspberry is an excellent source of Vitamin C and it has 130 times more Vitamin C than kidney bean - raspberry has 26.2mg of Vitamin C per 100 grams and kidney bean has 0.2mg of Vitamin C.
Vitamin A
Raspberries and kidney beans contain similar amounts of Vitamin A - raspberry has 2ug of Vitamin A per 100 grams and kidney bean does not contain significant amounts.
Vitamin E
Raspberries and kidney beans contain similar amounts of Vitamin E - raspberry has 0.87mg of Vitamin E per 100 grams and kidney bean has 0.03mg of Vitamin E.
Vitamin K
Raspberries and kidney beans contain similar amounts of Vitamin K - raspberry has 7.8ug of Vitamin K per 100 grams and kidney bean has 5.7ug of Vitamin K.
The B Vitamins
Raspberry has more riboflavin and pantothenic acid, however, kidney bean contains more Vitamin B6. Both raspberries and kidney beans contain significant amounts of thiamin, niacin and folate.
| Raspberries | Kidney Beans | |
|---|---|---|
| Thiamin | 0.032 MG | 0.06 MG |
| Riboflavin | 0.038 MG | 0.015 MG |
| Niacin | 0.598 MG | 0.417 MG |
| Pantothenic acid | 0.329 MG | ~ |
| Vitamin B6 | 0.055 MG | 0.113 MG |
| Folate | 21 UG | 23 UG |
Minerals
calcium
Kidney bean is a great source of calcium and it has 132% more calcium than raspberry - raspberry has 25mg of calcium per 100 grams and kidney bean has 58mg of calcium.
iron
Kidney bean has 117% more iron than raspberry - raspberry has 0.69mg 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 66% more potassium than raspberry - raspberry has 151mg of potassium per 100 grams and kidney bean has 250mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both raspberries and kidney beans contain significant amounts of alpha linoleic acid (ALA).
| Raspberries | Kidney Beans | |
|---|---|---|
| alpha linoleic acid | 0.126 G | 0.132 G |
| Total | 0.126 G | 0.132 G |
omega 6s
Comparing omega-6 fatty acids, both raspberries and kidney beans contain significant amounts of linoleic acid.
| Raspberries | Kidney Beans | |
|---|---|---|
| linoleic acid | 0.249 G | 0.217 G |
| Total | 0.249 G | 0.217 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Raspberries or Kidney Beans .
Note: The specific food items compared are: Raspberries (Raspberries, raw) and Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) .
Raspberries g
()
|
Daily Values (%) |
Kidney Beans 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 % |
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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 % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
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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% |
|
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% |
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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 % |
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5% | Vitamin B12 | 5% |
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UG % | |
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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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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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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does raspberries or kidney beans contain more calories in 100 grams?Kidney bean is high in calories and raspberry has 60% less calories than kidney bean - raspberry has 52 calories in 100g and kidney bean has 121 calories.
Does raspberries or kidney beans have more carbohydrates?
By weight, raspberry has 40% fewer carbohydrates than kidney bean - raspberry has 11.9g of carbs for 100g and kidney bean has 20.8g of carbohydrates.