Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kidney beans
versus
whey protein powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kidney beans and whey protein powder:
Both kidney beans and whey protein powder are high in calories. Whey protein powder has 191% more calories than kidney bean - kidney bean has 121 calories per 100 grams and whey protein powder has 352 calories.
For macronutrient ratios, kidney beans is much lighter in protein, much heavier in carbs and similar to whey protein powder for fat. Kidney beans has a macronutrient ratio of 26:67:7 and for whey protein powder, 89:7:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kidney Beans | Whey Protein Powder | |
|---|---|---|
| Protein | 26% | 89% |
| Carbohydrates | 67% | 7% |
| Fat | 7% | 4% |
| Alcohol | ~ | ~ |
Whey protein powder has 70% less carbohydrates than kidney bean - kidney bean has 20.8g of total carbs per 100 grams and whey protein powder has 6.3g of carbohydrates.
Both kidney beans and whey protein powder are high in dietary fiber. Kidney bean has 94% more dietary fiber than whey protein powder - kidney bean has 6g of dietary fiber per 100 grams and whey protein powder has 3.1g of dietary fiber.
Both kidney beans and whey protein powder are high in protein. Whey protein powder has 862% more protein than kidney bean - kidney bean has 8.1g of protein per 100 grams and whey protein powder has 78.1g of protein.
Both kidney beans and whey protein powder are low in saturated fat - kidney bean has 0.33g of saturated fat per 100 grams and whey protein powder has 0.78g of saturated fat.
Kidney bean has less cholesterol than whey protein powder - whey protein powder has 16mg of cholesterol per 100 grams and kidney bean does not contain significant amounts.
Kidney beans and whey protein powder contain similar amounts of Vitamin C - kidney bean has 0.2mg of Vitamin C per 100 grams and whey protein powder does not contain significant amounts.
Kidney beans and whey protein powder contain similar amounts of Vitamin E - kidney bean has 0.03mg of Vitamin E per 100 grams and whey protein powder does not contain significant amounts.
Kidney bean has more Vitamin K than whey protein powder - kidney bean has 5.7ug of Vitamin K per 100 grams and whey protein powder does not contain significant amounts.
Whey protein powder has more thiamin, riboflavin, niacin, Vitamin B6 and Vitamin B12. Both kidney beans and whey protein powder contain significant amounts of folate.
| Kidney Beans | Whey Protein Powder | |
|---|---|---|
| Thiamin | 0.06 MG | 0.609 MG |
| Riboflavin | 0.015 MG | 2.017 MG |
| Niacin | 0.417 MG | 1.136 MG |
| Vitamin B6 | 0.113 MG | 0.607 MG |
| Folate | 23 UG | 33 UG |
| Vitamin B12 | ~ | 2.45 UG |
Both kidney beans and whey protein powder are high in calcium. Whey protein powder has 709% more calcium than kidney bean - kidney bean has 58mg of calcium per 100 grams and whey protein powder has 469mg of calcium.
Kidney beans and whey protein powder contain similar amounts of iron - kidney bean has 1.5mg of iron per 100 grams and whey protein powder has 1.1mg of iron.
Both kidney beans and whey protein powder are high in potassium. Whey protein powder has 100% more potassium than kidney bean - kidney bean has 250mg of potassium per 100 grams and whey protein powder has 500mg of potassium.
For omega-3 fatty acids, kidney bean has more alpha linoleic acid (ALA) than whey protein powder per 100 grams.
| Kidney Beans | Whey Protein Powder | |
|---|---|---|
| alpha linoleic acid | 0.132 G | 0.034 G |
| Total | 0.132 G | 0.034 G |
Comparing omega-6 fatty acids, both kidney beans and whey protein powder contain significant amounts of linoleic acid.
| Kidney Beans | Whey Protein Powder | |
|---|---|---|
| linoleic acid | 0.217 G | 0.264 G |
| Total | 0.217 G | 0.264 G |
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 Whey Protein Powder (Protein powder, whey based, NFS) .
Kidney Beans g
()
|
Daily Values (%) |
Whey Protein Powder g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
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 % |
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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% |
|
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 % |
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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 % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
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 | |||