Kidney Beans (Raw)vsCheese Cottage
Kidney Beans (Raw) has 337 calories and 23g protein per 100g. Cheese Cottage has 84 calories and 11g protein per 100g Kidney Beans (Raw) has more protein, Cheese Cottage is lower in calories.
🎯When to Eat What
Goal-based picks for Kidney Beans (Raw) vs Cheese Cottage
Go with Cheese Cottage at just 84 kcal per 100g — 75% fewer calories.
Kidney Beans (Raw) will keep you satisfied longer with 15.2g fiber, 22.5g protein — fat and protein slow digestion while fiber adds bulk.
Cheese Cottage packs 11g of protein per 100g (52% of calories from protein) — the better pick for muscle growth and recovery.
Kidney Beans (Raw) is the heart-friendlier option with lower saturated fat, less sodium, more potassium.
Kidney Beans (Raw) provides 1360mg of potassium per 100g — important for muscle function and hydration.
Cheese Cottage has only 4.3g carbs per 100g — the clear choice for low-carb diets.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Beans Kidney Red | Cheese Cottage Lowfat 2% Milkfat | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 337kcal17% | 84kcal4% | +253kcal |
| Protein | 23g45% | 11g22% | +12g |
| Total Fat | 1.1g1% | 2.3g3% | <0.1g |
| Saturated Fat | 0.15g1% | 1.3g6% | <0.1g |
| Trans Fat | 0g | <0.1g | <0.1g |
| Cholesterol | 0mg0% | 12mg4% | <0.1mg |
| Carbohydrates | 61g22% | 4.3g2% | +57g |
| Dietary Fiber | 15g54% | — | — |
| Sugars | 2.1g | — | — |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 69mcg8% | <0.1mcg |
| Vitamin C | 4.5mg5% | — | — |
| Vitamin D | 0mcg0% | — | — |
| Vitamin E | 0.21mg1% | <0.1mg1% | +0.13mg |
| Vitamin K | 5.6mcg5% | — | — |
| Vitamin B6 | 0.40mg23% | <0.1mg3% | +0.34mg |
| Vitamin B12 | 0mcg0% | 0.42mcg18% | <0.1mcg |
| Folate | 394mcg99% | 10mcg3% | +384mcg |
| Thiamin (B1) | 0.61mg51% | <0.1mg2% | +0.59mg |
| Riboflavin (B2) | 0.21mg17% | 0.23mg18% | <0.1mg |
| Niacin (B3) | 2.1mg13% | <0.1mg1% | +2.0mg |
| 🔶Minerals | |||
| Sodium | 12mg1% | 321mg14% | <0.1mg |
| Calcium | 83mg6% | 103mg8% | <0.1mg |
| Iron | 6.7mg37% | 0.13mg1% | +6.6mg |
| Potassium | 1360mg29% | 120mg3% | +1240mg |
| Phosphorus | 406mg32% | 148mg12% | +258mg |
| Magnesium | 138mg33% | 8.9mg2% | +129mg |
| Zinc | 2.8mg25% | 0.61mg6% | +2.2mg |
| Copper | 0.70mg78% | <0.1mg3% | +0.67mg |
| Manganese | 1.1mg48% | <0.1mg1% | +1.1mg |
| Selenium | 3.2mcg6% | 15mcg27% | <0.1mcg |
🔬Nutritional Analysis
Calories: Cheese Cottage is significantly lower in calories at just 84 kcal per 100g compared to 337 kcal for Kidney Beans (Raw) — that's 301% fewer calories, making Cheese Cottage the better choice for calorie-conscious diets.
Protein: Kidney Beans (Raw) has more protein per 100g (22.5g vs 11g), but Cheese Cottage delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: Cheese Cottage has more fat (2.3g 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. Kidney Beans (Raw) has less saturated fat (0.154g vs 1.26g).
Key Vitamins: The most notable vitamin differences are in Vitamin A (Cheese Cottage: 69mcg vs 0mcg), Vitamin B12 (Cheese Cottage: 0.42mcg vs 0mcg), Folate (Kidney Beans (Raw): 394mcg vs 10mcg). Keep in mind these are per 100g — the higher-calorie food packs more of everything into a denser package, so per calorie the picture may differ.
Key Minerals: Notable mineral differences include Manganese (Kidney Beans (Raw): 1.11mg vs 0.015mg), Iron (Kidney Beans (Raw): 6.69mg vs 0.13mg), Sodium (Cheese Cottage: 321mg vs 12mg). These values are per 100g — per calorie, the lower-calorie option may provide comparable or better nutrition.
Diet Suitability: Cheese Cottage fits a low-carb or keto diet. Kidney Beans (Raw) fits a high-protein diet. Both fit a low-fat diet. Kidney Beans (Raw) fits a low-sodium diet. Kidney Beans (Raw) fits a high-fiber diet.
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❓Frequently Asked Questions
- Which has more protein, Kidney Beans (Raw) or Cheese Cottage?
- Kidney Beans (Raw) has more protein with 22.5g per 100g compared to 11g for Cheese Cottage.
- Which is lower in calories, Kidney Beans (Raw) or Cheese Cottage?
- Cheese Cottage is lower in calories with 84 kcal per 100g versus 337 kcal.
- Is Kidney Beans (Raw) or Cheese Cottage healthier?
- It depends on your goals. Kidney Beans (Raw) has 337 calories and 22.5g protein per 100g, while Cheese Cottage has 84 calories and 11g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Kidney Beans (Raw) or Cheese Cottage?
- Kidney Beans (Raw) is leaner with 1.06g of fat per 100g compared to 2.3g.