Kidney Beans vs. Walnut
Nutrition comparison of Kidney Beans and Walnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kidney beans
versus
walnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kidney beans and walnut:
- Both walnut and kidney beans are high in calcium, calories, dietary fiber, potassium and protein.
- Walnut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Walnut 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 Walnut (Nuts, walnuts, english) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both walnut and kidney beans are high in calories. Walnut has 440% more calories than kidney bean - walnut has 654 calories per 100 grams and kidney bean has 121 calories.
For macronutrient ratios, kidney beans is heavier in protein, much heavier in carbs and much lighter in fat compared to walnut per calorie. Kidney beans has a macronutrient ratio of 26:67:7 and for walnut, 9:8:84 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kidney Beans | Walnut | |
|---|---|---|
| Protein | 26% | 9% |
| Carbohydrates | 67% | 8% |
| Fat | 7% | 84% |
| Alcohol | ~ | ~ |
carbohydrates
Walnut has 34% less carbohydrates than kidney bean - walnut has 13.7g of total carbs per 100 grams and kidney bean has 20.8g of carbohydrates.
dietary fiber
Both walnut and kidney beans are high in dietary fiber. Walnut has 12% more dietary fiber than kidney bean - walnut has 6.7g of dietary fiber per 100 grams and kidney bean has 6g of dietary fiber.
sugar
Kidney bean has less sugar than walnut - walnut has 2.6g of sugar per 100 grams and kidney bean does not contain significant amounts.
Protein
protein
Both walnut and kidney beans are high in protein. Walnut has 88% more protein than kidney bean - walnut has 15.2g of protein per 100 grams and kidney bean has 8.1g of protein.
Fat
saturated fat
Walnut is high in saturated fat and kidney bean has 95% less saturated fat than walnut - walnut has 6.1g of saturated fat per 100 grams and kidney bean has 0.33g of saturated fat.
Vitamins
Vitamin C
Walnut and kidney beans contain similar amounts of Vitamin C - walnut has 1.3mg of Vitamin C per 100 grams and kidney bean has 0.2mg of Vitamin C.
Vitamin A
Walnut and kidney beans contain similar amounts of Vitamin A - walnut has 1ug of Vitamin A per 100 grams and kidney bean does not contain significant amounts.
Vitamin E
Walnut and kidney beans contain similar amounts of Vitamin E - walnut has 0.7mg of Vitamin E per 100 grams and kidney bean has 0.03mg of Vitamin E.
Vitamin K
Walnut and kidney beans contain similar amounts of Vitamin K - walnut has 2.7ug of Vitamin K per 100 grams and kidney bean has 5.7ug of Vitamin K.
The B Vitamins
Walnut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Kidney Beans | Walnut | |
|---|---|---|
| Thiamin | 0.06 MG | 0.341 MG |
| Riboflavin | 0.015 MG | 0.15 MG |
| Niacin | 0.417 MG | 1.125 MG |
| Pantothenic acid | ~ | 0.57 MG |
| Vitamin B6 | 0.113 MG | 0.537 MG |
| Folate | 23 UG | 98 UG |
Minerals
calcium
Both walnut and kidney beans are high in calcium. Walnut has 69% more calcium than kidney bean - walnut has 98mg of calcium per 100 grams and kidney bean has 58mg of calcium.
iron
Walnut is a great source of iron and it has 94% more iron than kidney bean - walnut has 2.9mg of iron per 100 grams and kidney bean has 1.5mg of iron.
potassium
Both walnut and kidney beans are high in potassium. Walnut has 76% more potassium than kidney bean - walnut has 441mg of potassium per 100 grams and kidney bean has 250mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, walnut has more alpha linoleic acid (ALA) than kidney bean per 100 grams.
| Kidney Beans | Walnut | |
|---|---|---|
| alpha linoleic acid | 0.132 G | 9.08 G |
| Total | 0.132 G | 9.08 G |
omega 6s
Comparing omega-6 fatty acids, walnut has more linoleic acid than kidney bean per 100 grams.
| Kidney Beans | Walnut | |
|---|---|---|
| linoleic acid | 0.217 G | 38.093 G |
| other omega 6 | ~ | 0.063 G |
| Total | 0.217 G | 38.156 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: Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) and Walnut (Nuts, walnuts, english) .
Kidney Beans g
()
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Daily Values (%) |
Walnut g
()
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5% | calories | 5% |
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5% | carbohydrates | 5% |
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5% | dietary fiber | 5% |
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5% | total fat | 5% |
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5% | saturated fat | 5% |
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| 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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| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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5% | Vitamin C | 5% |
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| IU % |
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5% | Vitamin D | 5% |
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5% | calcium | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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5% | thiamin (Vit B1) | 5% |
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5% | riboflavin (Vit B2) | 5% |
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5% | niacin (Vit B3) | 5% |
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5% | Vitamin B6 | 5% |
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5% | pantothenic acid (Vit B5) | 5% |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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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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| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does walnut or kidney beans contain more calories in 100 grams?Both walnut and kidney beans are high in calories. Walnut has 440% more calories than kidney bean - walnut has 654 calories in 100g and kidney bean has 121 calories.
Does walnut or kidney beans have more carbohydrates?
By weight, walnut has 30% fewer carbohydrates than kidney bean - walnut has 13.7g of carbs for 100g and kidney bean has 20.8g of carbohydrates.
Does walnut or kidney beans contain more calcium?
Both walnut and kidney beans are high in calcium. Walnut has 70% more calcium than kidney bean - walnut has 98mg of calcium in 100 grams and kidney bean has 58mg of calcium.
Does walnut or kidney beans contain more potassium?
Both walnut and kidney beans are high in potassium. Walnut has 80% more potassium than kidney bean - walnut has 441mg of potassium in 100 grams and kidney bean has 250mg of potassium.