Raw Beef vs. Kidney Beans
Nutrition comparison of Raw Beef and Kidney Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raw beef
versus
kidney beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raw beef and kidney beans:
- Both raw beef and kidney beans are high in calories, potassium and protein.
- Kidney bean has signficantly less trans fat than raw beef.
- Kidney bean is a great source of calcium.
- Kidney bean is an excellent source of dietary fiber.
- Raw beef has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, kidney bean contains more folate.
USDA sources for nutritional information: Raw Beef (Beef, ground, 70% lean meat / 30% fat, raw) and Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both raw beef and kidney beans are high in calories. Raw beef has 174% more calories than kidney bean - raw beef has 332 calories per 100 grams and kidney bean has 121 calories.
For macronutrient ratios, raw beef is lighter in protein, much lighter in carbs and much heavier in fat compared to kidney beans per calorie. Raw beef has a macronutrient ratio of 18:0:82 and for kidney beans, 26:67:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raw Beef | Kidney Beans | |
|---|---|---|
| Protein | 18% | 26% |
| Carbohydrates | ~ | 67% |
| Fat | 82% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Raw beef has less carbohydrates than kidney bean - kidney bean has 20.8g of total carbs per 100 grams and raw beef does not contain significant amounts.
dietary fiber
Kidney bean is an excellent source of dietary fiber and it has more dietary fiber than raw beef - kidney bean has 6g of dietary fiber per 100 grams and raw beef does not contain significant amounts.
Protein
protein
Both raw beef and kidney beans are high in protein. Raw beef has 77% more protein than kidney bean - raw beef has 14.4g of protein per 100 grams and kidney bean has 8.1g of protein.
Fat
saturated fat
Raw beef is high in saturated fat and kidney bean has 97% less saturated fat than raw beef - raw beef has 11.8g of saturated fat per 100 grams and kidney bean has 0.33g of saturated fat.
trans fat
Kidney bean has signficantly less trans fat than raw beef - raw beef has 1.8g of trans fat per 100 grams and kidney bean does not contain significant amounts.
cholesterol
Kidney bean has less cholesterol than raw beef - raw beef has 78mg of cholesterol per 100 grams and kidney bean does not contain significant amounts.
Vitamins
Vitamin C
Kidney beans and raw beef contain similar amounts of Vitamin C - kidney bean has 0.2mg of Vitamin C per 100 grams and raw beef does not contain significant amounts.
Vitamin A
Raw beef and kidney beans contain similar amounts of Vitamin A - raw beef has 4ug of Vitamin A per 100 grams and kidney bean does not contain significant amounts.
Vitamin D
Raw beef and kidney beans contain similar amounts of Vitamin D - raw beef has 3iu of Vitamin D per 100 grams and kidney bean does not contain significant amounts.
Vitamin E
Raw beef and kidney beans contain similar amounts of Vitamin E - raw beef has 0.17mg of Vitamin E per 100 grams and kidney bean has 0.03mg of Vitamin E.
Vitamin K
Raw beef and kidney beans contain similar amounts of Vitamin K - raw beef has 2.9ug of Vitamin K per 100 grams and kidney bean has 5.7ug of Vitamin K.
The B Vitamins
Raw beef has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, kidney bean contains more folate. Both raw beef and kidney beans contain significant amounts of thiamin.
| Raw Beef | Kidney Beans | |
|---|---|---|
| Thiamin | 0.044 MG | 0.06 MG |
| Riboflavin | 0.151 MG | 0.015 MG |
| Niacin | 3.382 MG | 0.417 MG |
| Pantothenic acid | 0.395 MG | ~ |
| Vitamin B6 | 0.278 MG | 0.113 MG |
| Folate | 9 UG | 23 UG |
| Vitamin B12 | 2.07 UG | ~ |
Minerals
calcium
Kidney bean is a great source of calcium and it has 142% more calcium than raw beef - raw beef has 24mg of calcium per 100 grams and kidney bean has 58mg of calcium.
iron
Raw beef and kidney beans contain similar amounts of iron - raw beef has 1.6mg of iron per 100 grams and kidney bean has 1.5mg of iron.
potassium
Both raw beef and kidney beans are high in potassium. Raw beef is very similar to raw beef for potassium - raw beef has 218mg 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 raw beef and kidney beans contain significant amounts of alpha linoleic acid (ALA).
| Raw Beef | Kidney Beans | |
|---|---|---|
| alpha linoleic acid | 0.084 G | 0.132 G |
| Total | 0.084 G | 0.132 G |
omega 6s
Comparing omega-6 fatty acids, raw beef has more linoleic acid than kidney bean per 100 grams.
| Raw Beef | Kidney Beans | |
|---|---|---|
| other omega 6 | 0.019 G | ~ |
| linoleic acid | 0.577 G | 0.217 G |
| Total | 0.596 G | 0.217 G |
Customize your serving size
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: Raw Beef (Beef, ground, 70% lean meat / 30% fat, raw) and Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) .
Raw Beef g
()
|
Daily Values (%) |
Kidney Beans g
()
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|---|---|---|---|---|---|---|---|
| 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 % |
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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 % |
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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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
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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 % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does raw beef or kidney beans contain more calories in 100 grams?Both raw beef and kidney beans are high in calories. Raw beef has 170% more calories than kidney bean - raw beef has 332 calories in 100g and kidney bean has 121 calories.
Does kidney beans or raw beef have more carbohydrates?
By weight, raw beef has fewer carbohydrates than kidney bean - kidney bean has 20.8g of carbs for 100g and raw beef has no carbs..
Does raw beef or kidney beans contain more potassium?
Both raw beef and kidney beans are high in potassium. Raw beef is very similar to raw beef for potassium - raw beef has 218mg of potassium in 100 grams and kidney bean has 250mg of potassium.