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.
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.
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.
For macronutrient ratios, kidney beans is lighter in protein, heavier in carbs and lighter in fat compared to spinach per calorie. Kidney beans has a macronutrient ratio of 26:67:7 and for spinach, 39:49:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kidney Beans | Spinach | |
|---|---|---|
| Protein | 26% | 39% |
| Carbohydrates | 67% | 49% |
| Fat | 7% | 12% |
| 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 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 Kidney Beans or Spinach .
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) .
Kidney Beans g
()
|
Daily Values (%) |
Spinach 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 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.