Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kidney beans
versus
mint
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kidney beans and mint:
Kidney bean is high in calories and mint has 42% less calories than kidney bean - mint has 70 calories per 100 grams and kidney bean has 121 calories.
Kidney Beans | Mint | |
---|---|---|
Protein | 26% | ~ |
Carbohydrates | 67% | ~ |
Fat | 7% | ~ |
Alcohol | ~ | ~ |
Mint and kidney beans contain similar amounts of carbs - mint has 14.9g of total carbs per 100 grams and kidney bean has 20.8g of carbohydrates.
Both mint and kidney beans are high in dietary fiber. Mint has 33% more dietary fiber than kidney bean - mint has 8g of dietary fiber per 100 grams and kidney bean has 6g of dietary fiber.
Kidney bean is a great source of protein and it has 117% more protein than mint - mint has 3.8g of protein per 100 grams and kidney bean has 8.1g of protein.
Both mint and kidney beans are low in saturated fat - mint has 0.25g of saturated fat per 100 grams and kidney bean has 0.33g of saturated fat.
Mint is an excellent source of Vitamin C and it has 158 times more Vitamin C than kidney bean - mint has 31.8mg of Vitamin C per 100 grams and kidney bean has 0.2mg of Vitamin C.
Mint is an excellent source of Vitamin A and it has more Vitamin A than kidney bean - mint has 212ug of Vitamin A per 100 grams and kidney bean does not contain significant amounts.
Kidney beans and mint contain similar amounts of Vitamin E - kidney bean has 0.03mg of Vitamin E per 100 grams and mint does not contain significant amounts.
Kidney bean has more Vitamin K than mint - kidney bean has 5.7ug of Vitamin K per 100 grams and mint does not contain significant amounts.
Mint has more riboflavin, niacin, pantothenic acid and folate. Both kidney beans and mint contain significant amounts of thiamin and Vitamin B6.
Kidney Beans | Mint | |
---|---|---|
Thiamin | 0.06 MG | 0.082 MG |
Riboflavin | 0.015 MG | 0.266 MG |
Niacin | 0.417 MG | 1.706 MG |
Pantothenic acid | ~ | 0.338 MG |
Vitamin B6 | 0.113 MG | 0.129 MG |
Folate | 23 UG | 114 UG |
Both mint and kidney beans are high in calcium. Mint has 319% more calcium than kidney bean - mint has 243mg of calcium per 100 grams and kidney bean has 58mg of calcium.
Mint is an excellent source of iron and it has 239% more iron than kidney bean - mint has 5.1mg of iron per 100 grams and kidney bean has 1.5mg of iron.
Both mint and kidney beans are high in potassium. Mint has 128% more potassium than kidney bean - mint has 569mg of potassium per 100 grams and kidney bean has 250mg of potassium.
For omega-3 fatty acids, mint has more alpha linoleic acid (ALA) than kidney bean per 100 grams.
Kidney Beans | Mint | |
---|---|---|
alpha linoleic acid | 0.132 G | 0.435 G |
Total | 0.132 G | 0.435 G |
Comparing omega-6 fatty acids, kidney bean has more linoleic acid than mint per 100 grams.
Kidney Beans | Mint | |
---|---|---|
linoleic acid | 0.217 G | 0.069 G |
Total | 0.217 G | 0.069 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 Mint (Peppermint, fresh) .
Kidney Beans g
()
|
Daily Values (%) |
Mint 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% |
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G % | |
G % |
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5% | saturated fat | 5% |
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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% |
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MG % | |
5% | Vitamins and Minerals | 5% | |||||
UG % |
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5% | Vitamin A | 5% |
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UG % | |
MG % |
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5% | Vitamin C | 5% |
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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 % | |
MG % |
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5% | iron | 5% |
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MG % | |
MG % |
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5% | magnesium | 5% |
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MG % | |
MG % |
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5% | potassium | 5% |
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MG % | |
MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
MG % |
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5% | riboflavin (Vit B2) | 5% |
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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% |
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MG % | |
MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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MG % | |
UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
MG % |
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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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UG % | |
G % |
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5% | protein | 5% |
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G % | |
UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
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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MG % | |
UG % |
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5% | chromium | 5% |
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UG % | |
MG % |
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5% | copper | 5% |
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MG % | |
UG % |
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5% | fluoride | 5% |
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UG % | |
UG % |
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5% | iodine | 5% |
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UG % | |
MG % |
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5% | manganese | 5% |
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MG % | |
UG % |
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5% | molybdenum | 5% |
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UG % | |
MG % |
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5% | phosphorus | 5% |
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MG % | |
UG % |
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5% | selenium | 5% |
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UG % | |
MG % |
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5% | zinc | 5% |
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MG % | |
G | 5% | Water | 5% | G | |||
G | 5% | Starch | 5% | G | |||
G | 5% | Alcohol | 5% | G | |||