Black Beans (Raw)vsKidney Beans (Raw)
Black Beans (Raw) has 341 calories and 22g protein per 100g. Kidney Beans (Raw) has 337 calories and 23g protein per 100g Kidney Beans (Raw) has more protein, Kidney Beans (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Black Beans (Raw) vs Kidney Beans (Raw)
Black Beans (Raw) provides 1480mg of potassium per 100g — important for muscle function and hydration.
Black Beans (Raw) provides 123mg of calcium per 100g — a much better source for bone health.
Kidney Beans (Raw) has 6.7mg of iron per 100g — important for energy and preventing anemia.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Beans Black | Beans Kidney Red | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 341kcal17% | 337kcal17% | +4.0kcal |
| Protein | 22g43% | 23g45% | <0.1g |
| Total Fat | 1.4g2% | 1.1g1% | +0.36g |
| Saturated Fat | 0.37g2% | 0.15g1% | +0.21g |
| Trans Fat | 0g | 0g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 62g23% | 61g22% | +1.1g |
| Dietary Fiber | 16g55% | 15g54% | +0.30g |
| Sugars | 2.1g | 2.1g | +<0.1g |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 0mcg0% | — |
| Vitamin C | 0mg0% | 4.5mg5% | <0.1mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 0.21mg1% | 0.21mg1% | — |
| Vitamin K | 5.6mcg5% | 5.6mcg5% | — |
| Vitamin B6 | 0.29mg17% | 0.40mg23% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 444mcg111% | 394mcg99% | +50mcg |
| Thiamin (B1) | 0.90mg75% | 0.61mg51% | +0.29mg |
| Riboflavin (B2) | 0.19mg15% | 0.21mg17% | <0.1mg |
| Niacin (B3) | 2.0mg12% | 2.1mg13% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 5.0mg0% | 12mg1% | <0.1mg |
| Calcium | 123mg9% | 83mg6% | +40mg |
| Iron | 5.0mg28% | 6.7mg37% | <0.1mg |
| Potassium | 1480mg31% | 1360mg29% | +120mg |
| Phosphorus | 352mg28% | 406mg32% | <0.1mg |
| Magnesium | 171mg41% | 138mg33% | +33mg |
| Zinc | 3.6mg33% | 2.8mg25% | +0.86mg |
| Copper | 0.84mg93% | 0.70mg78% | +0.14mg |
| Manganese | 1.1mg46% | 1.1mg48% | <0.1mg |
| Selenium | 3.2mcg6% | 3.2mcg6% | — |
🔬Nutritional Analysis
Calories: Black Beans (Raw) and Kidney Beans (Raw) have nearly identical calorie content at 341 and 337 kcal per 100g respectively.
Protein: Both are similar in protein content, with Black Beans (Raw) providing 21.6g and Kidney Beans (Raw) providing 22.5g per 100g.
Fat: Black Beans (Raw) has more fat (1.42g vs 1.06g per 100g), but the combination of fat and protein makes it more satiating — dietary fat helps absorb fat-soluble vitamins (A, D, E, K) and supports hormone balance.
Key Vitamins: The most notable vitamin differences are in Vitamin C (Kidney Beans (Raw): 4.5mg vs 0mg), Thiamin (B1) (Black Beans (Raw): 0.9mg vs 0.608mg), Vitamin B6 (Kidney Beans (Raw): 0.397mg vs 0.286mg).
Key Minerals: Notable mineral differences include Sodium (Kidney Beans (Raw): 12mg vs 5mg), Calcium (Black Beans (Raw): 123mg vs 83mg), Iron (Kidney Beans (Raw): 6.69mg vs 5.02mg).
Diet Suitability: Both fit a high-protein diet. Both fit a low-fat diet. Both fit a low-sodium diet. Both fit a high-fiber diet.
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❓Frequently Asked Questions
- Which has more protein, Black Beans (Raw) or Kidney Beans (Raw)?
- Kidney Beans (Raw) has more protein with 22.5g per 100g compared to 21.6g for Black Beans (Raw).
- Which is lower in calories, Black Beans (Raw) or Kidney Beans (Raw)?
- Kidney Beans (Raw) is lower in calories with 337 kcal per 100g versus 341 kcal.
- Is Black Beans (Raw) or Kidney Beans (Raw) healthier?
- It depends on your goals. Black Beans (Raw) has 341 calories and 21.6g protein per 100g, while Kidney Beans (Raw) has 337 calories and 22.5g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Black Beans (Raw) or Kidney Beans (Raw)?
- Kidney Beans (Raw) is leaner with 1.06g of fat per 100g compared to 1.42g.
- Which has more fiber, Black Beans (Raw) or Kidney Beans (Raw)?
- Black Beans (Raw) has more fiber with 15.5g per 100g compared to 15.2g.