Kidney Beans vs. Peanut Flour
Nutrition comparison of Kidney Beans and Peanut Flour
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kidney beans
versus
peanut flour
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kidney beans and peanut flour:
- Both peanut flour and kidney beans are high in calcium, calories, dietary fiber, potassium and protein.
- Peanut flour has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Peanut flour is a great source of iron.
USDA sources for nutritional information: Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) and Peanut Flour (Peanut flour, defatted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both peanut flour and kidney beans are high in calories. Peanut flour has 170% more calories than kidney bean - peanut flour has 327 calories per 100 grams and kidney bean has 121 calories.
For macronutrient ratios, kidney beans is much lighter in protein, much heavier in carbs and heavier in fat compared to peanut flour per calorie. Kidney beans has a macronutrient ratio of 26:67:7 and for peanut flour, 59:39:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kidney Beans | Peanut Flour | |
|---|---|---|
| Protein | 26% | 59% |
| Carbohydrates | 67% | 39% |
| Fat | 7% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Peanut flour is high in carbohydrates and kidney bean has 40% less carbohydrates than peanut flour - peanut flour has 34.7g of total carbs per 100 grams and kidney bean has 20.8g of carbohydrates.
dietary fiber
Both peanut flour and kidney beans are high in dietary fiber. Peanut flour has 163% more dietary fiber than kidney bean - peanut flour has 15.8g of dietary fiber per 100 grams and kidney bean has 6g of dietary fiber.
sugar
Kidney bean has less sugar than peanut flour - peanut flour has 8.2g of sugar per 100 grams and kidney bean does not contain significant amounts.
Protein
protein
Both peanut flour and kidney beans are high in protein. Peanut flour has 543% more protein than kidney bean - peanut flour has 52.2g of protein per 100 grams and kidney bean has 8.1g of protein.
Fat
saturated fat
Both peanut flour and kidney beans are low in saturated fat - peanut flour has 0.06g of saturated fat per 100 grams and kidney bean has 0.33g of saturated fat.
Vitamins
Vitamin C
Kidney beans and peanut flour contain similar amounts of Vitamin C - kidney bean has 0.2mg of Vitamin C per 100 grams and peanut flour does not contain significant amounts.
Vitamin E
Peanut flour and kidney beans contain similar amounts of Vitamin E - peanut flour has 0.05mg of Vitamin E per 100 grams and kidney bean has 0.03mg of Vitamin E.
Vitamin K
Kidney bean has more Vitamin K than peanut flour - kidney bean has 5.7ug of Vitamin K per 100 grams and peanut flour does not contain significant amounts.
The B Vitamins
Peanut flour has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Kidney Beans | Peanut Flour | |
|---|---|---|
| Thiamin | 0.06 MG | 0.7 MG |
| Riboflavin | 0.015 MG | 0.48 MG |
| Niacin | 0.417 MG | 27 MG |
| Pantothenic acid | ~ | 2.744 MG |
| Vitamin B6 | 0.113 MG | 0.504 MG |
| Folate | 23 UG | 248 UG |
Minerals
calcium
Both peanut flour and kidney beans are high in calcium. Peanut flour has 141% more calcium than kidney bean - peanut flour has 140mg of calcium per 100 grams and kidney bean has 58mg of calcium.
iron
Peanut flour is a great source of iron and it has 40% more iron than kidney bean - peanut flour has 2.1mg of iron per 100 grams and kidney bean has 1.5mg of iron.
potassium
Both peanut flour and kidney beans are high in potassium. Peanut flour has 416% more potassium than kidney bean - peanut flour has 1290mg of potassium per 100 grams and kidney bean has 250mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both kidney beans and peanut flour contain significant amounts of linoleic acid.
| Kidney Beans | Peanut Flour | |
|---|---|---|
| linoleic acid | 0.217 G | 0.143 G |
| Total | 0.217 G | 0.143 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 Peanut Flour .
Note: The specific food items compared are: Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) and Peanut Flour (Peanut flour, defatted) .
Kidney Beans g
()
|
Daily Values (%) |
Peanut Flour 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% |
|
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 % | |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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| MG % |
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5% | thiamin (Vit B1) | 5% |
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| MG % |
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5% | riboflavin (Vit B2) | 5% |
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| 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 % |
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5% | pantothenic acid (Vit B5) | 5% |
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| UG % |
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5% | folate (Vit B9) | 5% |
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| UG % |
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5% | Vitamin B12 | 5% |
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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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5% | protein | 5% |
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| UG % |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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| MG % |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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UG % | |
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5% | copper | 5% |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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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 | |||
FAQ
Does peanut flour or kidney beans contain more calories in 100 grams?Both peanut flour and kidney beans are high in calories. Peanut flour has 170% more calories than kidney bean - peanut flour has 327 calories in 100g and kidney bean has 121 calories.
Is peanut flour or kidney beans better for protein?
Both peanut flour and kidney beans are high in protein. Peanut flour has 540% more protein than kidney bean - peanut flour has 52.2g of protein per 100 grams and kidney bean has 8.1g of protein.
Does peanut flour or kidney beans have more carbohydrates?
By weight, peanut flour is high in carbohydrates and kidney bean has 40% fewer carbohydrates than peanut flour - peanut flour has 34.7g of carbs for 100g and kidney bean has 20.8g of carbohydrates.
Does peanut flour or kidney beans contain more calcium?
Both peanut flour and kidney beans are high in calcium. Peanut flour has 140% more calcium than kidney bean - peanut flour has 140mg of calcium in 100 grams and kidney bean has 58mg of calcium.
Does peanut flour or kidney beans contain more potassium?
Both peanut flour and kidney beans are high in potassium. Peanut flour has 420% more potassium than kidney bean - peanut flour has 1290mg of potassium in 100 grams and kidney bean has 250mg of potassium.