Kidney Beans (Raw)vsCheese Mozzarella
Kidney Beans (Raw) has 337 calories and 23g protein per 100g. Cheese Mozzarella has 299 calories and 22g protein per 100g Kidney Beans (Raw) has more protein, Cheese Mozzarella is lower in calories.
🎯When to Eat What
Goal-based picks for Kidney Beans (Raw) vs Cheese Mozzarella
Kidney Beans (Raw) will keep you satisfied longer with 15.2g fiber, 22.5g protein — fat and protein slow digestion while fiber adds bulk.
Kidney Beans (Raw) is the heart-friendlier option with lower saturated fat, less sodium, more fiber, more potassium.
Kidney Beans (Raw) provides 1360mg of potassium per 100g — important for muscle function and hydration.
Cheese Mozzarella provides 505mg of calcium per 100g — a much better source for bone health.
Cheese Mozzarella has only 2.4g carbs per 100g — the clear choice for low-carb diets.
Kidney Beans (Raw) has 6.7mg of iron per 100g — important for energy and preventing anemia.
⚠️Things to Watch
Kidney Beans (Raw)
No major nutritional red flags stand out per 100g.
Cheese Mozzarella
High in sodium at 486mg per 100g, so it may not be the best fit for a low-sodium diet.
High in saturated fat with 13.9g per 100g, which is worth watching if you are managing heart health or cholesterol.
Relatively high in cholesterol at 79mg per 100g.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Beans Kidney Red | Cheese Mozzarella Whole Milk | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 337kcal17% | 299kcal15% | +38kcal |
| Protein | 23g45% | 22g44% | +0.30g |
| Total Fat | 1.1g1% | 22g28% | <0.1g |
| Saturated Fat | 0.15g1% | 14g70% | <0.1g |
| Trans Fat | 0g | — | — |
| Cholesterol | 0mg0% | 79mg26% | <0.1mg |
| Carbohydrates | 61g22% | 2.4g1% | +59g |
| Dietary Fiber | 15g54% | 0g0% | +15g |
| Sugars | 2.1g | 0g | +2.1g |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 179mcg20% | <0.1mcg |
| Vitamin C | 4.5mg5% | 0mg0% | +4.5mg |
| Vitamin D | 0mcg0% | 0.40mcg2% | <0.1mcg |
| Vitamin E | 0.21mg1% | 0.19mg1% | +<0.1mg |
| Vitamin K | 5.6mcg5% | 2.3mcg2% | +3.3mcg |
| Vitamin B6 | 0.40mg23% | <0.1mg2% | +0.36mg |
| Vitamin B12 | 0mcg0% | 2.3mcg95% | <0.1mcg |
| Folate | 394mcg99% | 7.0mcg2% | +387mcg |
| Thiamin (B1) | 0.61mg51% | <0.1mg3% | +0.58mg |
| Riboflavin (B2) | 0.21mg17% | 0.28mg22% | <0.1mg |
| Niacin (B3) | 2.1mg13% | 0.10mg1% | +2.0mg |
| 🔶Minerals | |||
| Sodium | 12mg1% | 486mg21% | <0.1mg |
| Calcium | 83mg6% | 505mg39% | <0.1mg |
| Iron | 6.7mg37% | 0.44mg2% | +6.3mg |
| Potassium | 1360mg29% | 76mg2% | +1284mg |
| Phosphorus | 406mg32% | 354mg28% | +52mg |
| Magnesium | 138mg33% | 20mg5% | +118mg |
| Zinc | 2.8mg25% | 2.9mg27% | <0.1mg |
| Copper | 0.70mg78% | <0.1mg1% | +0.69mg |
| Manganese | 1.1mg48% | <0.1mg1% | +1.1mg |
| Selenium | 3.2mcg6% | 17mcg31% | <0.1mcg |
🔬Nutritional Analysis
Calories: Cheese Mozzarella is moderately lower in calories than Kidney Beans (Raw), containing 299 kcal compared to 337 kcal per 100g (13% fewer calories).
Protein: Both are similar in protein content, with Kidney Beans (Raw) providing 22.5g and Cheese Mozzarella providing 22.2g per 100g.
Fat: Kidney Beans (Raw) is the leaner option with 1.06g of total fat per 100g compared to 22.1g. Kidney Beans (Raw) has less saturated fat (0.154g vs 13.9g).
Key Vitamins: The most notable vitamin differences are in Vitamin A (Cheese Mozzarella: 179mcg vs 0mcg), Vitamin C (Kidney Beans (Raw): 4.5mg vs 0mg), Vitamin D (Cheese Mozzarella: 0.4mcg vs 0mcg).
Key Minerals: Notable mineral differences include Sodium (Cheese Mozzarella: 486mg vs 12mg), Copper (Kidney Beans (Raw): 0.699mg vs 0.011mg), Manganese (Kidney Beans (Raw): 1.11mg vs 0.03mg).
Diet Suitability: Cheese Mozzarella fits a low-carb or keto diet. Both fit a high-protein diet. Kidney Beans (Raw) fits 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 Mozzarella?
- Kidney Beans (Raw) has more protein with 22.5g per 100g compared to 22.2g for Cheese Mozzarella.
- Which is lower in calories, Kidney Beans (Raw) or Cheese Mozzarella?
- Cheese Mozzarella is lower in calories with 299 kcal per 100g versus 337 kcal.
- Is Kidney Beans (Raw) or Cheese Mozzarella healthier?
- It depends on your goals. Kidney Beans (Raw) has 337 calories and 22.5g protein per 100g, while Cheese Mozzarella has 299 calories and 22.2g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Kidney Beans (Raw) or Cheese Mozzarella?
- Kidney Beans (Raw) is leaner with 1.06g of fat per 100g compared to 22.1g.
- Which has more fiber, Kidney Beans (Raw) or Cheese Mozzarella?
- Kidney Beans (Raw) has more fiber with 15.2g per 100g compared to 0g.