Kidney Beans vs. Mint
Nutrition comparison of Kidney Beans and Mint
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:
- Both mint and kidney beans are high in calcium, dietary fiber and potassium.
- Kidney bean is a great source of protein.
- Mint has more riboflavin, niacin, pantothenic acid and folate.
- Mint is an excellent source of Vitamin A, Vitamin C and iron.
USDA sources for nutritional information: Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) and Mint (Peppermint, fresh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
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.
For macronutrient ratios, kidney beans is heavier in protein, lighter in carbs and similar to mint for fat. Kidney beans has a macronutrient ratio of 26:67:7 and for mint, 18:72:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kidney Beans | Mint | |
|---|---|---|
| Protein | 26% | 18% |
| Carbohydrates | 67% | 72% |
| Fat | 7% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
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.
dietary fiber
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.
Protein
protein
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.
Fat
saturated fat
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.
Vitamins
Vitamin C
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.
Vitamin A
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.
Vitamin E
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.
Vitamin K
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.
The B Vitamins
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 |
Minerals
calcium
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.
iron
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.
potassium
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.
Omega-3 and Omega-6
omega 3s
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 |
omega 6s
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 |
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 Mint .
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
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 mint or kidney beans contain more calories in 100 grams?Kidney bean is high in calories and mint has 40% less calories than kidney bean - mint has 70 calories in 100g and kidney bean has 121 calories.
Does mint or kidney beans have more carbohydrates?
By weight, mint and kidney beans contain similar amounts of carbs - mint has 14.9g of carbs for 100g and kidney bean has 20.8g of carbohydrates.
Does mint or kidney beans contain more calcium?
Both mint and kidney beans are high in calcium. Mint has 320% more calcium than kidney bean - mint has 243mg of calcium in 100 grams and kidney bean has 58mg of calcium.
Does mint or kidney beans contain more iron?
Mint is an abundant source of iron and it has 240% more iron than kidney bean - mint has 5.1mg of iron in 100 grams and kidney bean has 1.5mg of iron.
Does mint or kidney beans contain more potassium?
Both mint and kidney beans are high in potassium. Mint has 130% more potassium than kidney bean - mint has 569mg of potassium in 100 grams and kidney bean has 250mg of potassium.