Kidney Beans vs. Spinach

Nutrition comparison of Kidney Beans and Spinach


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of kidney beans versus spinach (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in kidney beans and spinach:

  • Both spinach and kidney beans are high in calcium, dietary fiber and potassium.
  • Kidney bean is a great source of protein.
  • Spinach has 4.7 times less carbohydrates than kidney bean.
  • Spinach has more riboflavin, pantothenic acid and folate.
  • Spinach is a great source of iron.
  • Spinach is an excellent source of Vitamin A, Vitamin C and Vitamin K.
Detailed nutritional comparison of kidney beans and spinach is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.


Image of Kidney Beans src
Image of Spinach src

Calories and Carbs

calories

Kidney bean is high in calories and spinach has 81% less calories than kidney bean - spinach has 23 calories per 100 grams and kidney bean has 121 calories.

Kidney Beans Spinach
Protein 26% 40%
Carbohydrates 67% 49%
Fat 7% 10%
Alcohol ~ ~

carbohydrates

Spinach has 4.7 times less carbohydrates than kidney bean - spinach has 3.6g of total carbs per 100 grams and kidney bean has 20.8g of carbohydrates.

dietary fiber

Both spinach and kidney beans are high in dietary fiber. Kidney bean has 173% more dietary fiber than spinach - spinach has 2.2g of dietary fiber per 100 grams and kidney bean has 6g of dietary fiber.

sugar

Spinach and kidney beans contain similar amounts of sugar - spinach has 0.42g 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 184% more protein than spinach - spinach has 2.9g of protein per 100 grams and kidney bean has 8.1g of protein.

Fat

saturated fat

Both spinach and kidney beans are low in saturated fat - spinach has 0.06g of saturated fat per 100 grams and kidney bean has 0.33g of saturated fat.

Vitamins

Vitamin C

Spinach is an excellent source of Vitamin C and it has 139 times more Vitamin C than kidney bean - spinach has 28.1mg of Vitamin C per 100 grams and kidney bean has 0.2mg of Vitamin C.

Vitamin A

Spinach is an excellent source of Vitamin A and it has more Vitamin A than kidney bean - spinach has 469ug of Vitamin A per 100 grams and kidney bean does not contain significant amounts.

Vitamin E

Spinach has 66 times more Vitamin E than kidney bean - spinach has 2mg of Vitamin E per 100 grams and kidney bean has 0.03mg of Vitamin E.

Vitamin K

Spinach is an excellent source of Vitamin K and it has 83 times more Vitamin K than kidney bean - spinach has 482.9ug of Vitamin K per 100 grams and kidney bean has 5.7ug of Vitamin K.

The B Vitamins

Spinach has more riboflavin, pantothenic acid and folate. Both kidney beans and spinach contain significant amounts of thiamin, niacin and Vitamin B6.

Kidney Beans Spinach
Thiamin 0.06 MG 0.078 MG
Riboflavin 0.015 MG 0.189 MG
Niacin 0.417 MG 0.724 MG
Pantothenic acid ~ 0.065 MG
Vitamin B6 0.113 MG 0.195 MG
Folate 23 UG 194 UG

Minerals

calcium

Both spinach and kidney beans are high in calcium. Spinach has 71% more calcium than kidney bean - spinach has 99mg of calcium per 100 grams and kidney bean has 58mg of calcium.

iron

Spinach is a great source of iron and it has 81% more iron than kidney bean - spinach has 2.7mg of iron per 100 grams and kidney bean has 1.5mg of iron.

potassium

Both spinach and kidney beans are high in potassium. Spinach has 123% more potassium than kidney bean - spinach has 558mg 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 kidney beans and spinach contain significant amounts of alpha linoleic acid (ALA).

Kidney Beans Spinach
alpha linoleic acid 0.132 G 0.138 G
Total 0.132 G 0.138 G

omega 6s

Comparing omega-6 fatty acids, kidney bean has more linoleic acid than spinach per 100 grams.

Kidney Beans Spinach
linoleic acid 0.217 G 0.026 G
Total 0.217 G 0.026 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 Spinach (Spinach, raw) .

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FAQ

Does spinach or kidney beans contain more calories in 100 grams?
Kidney bean is high in calories and spinach has 80% less calories than kidney bean - spinach has 23 calories in 100g and kidney bean has 121 calories.

Is spinach or kidney beans better for protein?
Kidney bean is a great source of protein and it has 180% more protein than spinach - spinach has 2.9g of protein per 100 grams and kidney bean has 8.1g of protein.

Does spinach or kidney beans have more carbohydrates?
By weight, spinach has 4.7 times fewer carbohydrates than kidney bean - spinach has 3.6g of carbs for 100g and kidney bean has 20.8g of carbohydrates.

Does spinach or kidney beans contain more calcium?
Both spinach and kidney beans are high in calcium. Spinach has 70% more calcium than kidney bean - spinach has 99mg of calcium in 100 grams and kidney bean has 58mg of calcium.

Does spinach or kidney beans contain more potassium?
Both spinach and kidney beans are high in potassium. Spinach has 120% more potassium than kidney bean - spinach has 558mg of potassium in 100 grams and kidney bean has 250mg of potassium.