Kidney Beans (Raw)vsWhole Milk
Kidney Beans (Raw) has 337 calories and 23g protein per 100g. Whole Milk has 60 calories and 3.3g protein per 100g Kidney Beans (Raw) has more protein, Whole Milk is lower in calories.
🎯When to Eat What
Goal-based picks for Kidney Beans (Raw) vs Whole Milk
Go with Whole Milk at just 60 kcal per 100g — 82% 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.
Whole Milk's natural fat (3.2g/100g) helps your body absorb fat-soluble nutrients like vitamin A and vitamin D and calcium — not all fat is bad, moderate amounts are essential.
Kidney Beans (Raw) packs 22.5g of protein per 100g (27% 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.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Beans Kidney Red | Milk Whole 3.25% Milkfat With Added Vitamin D | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 337kcal17% | 60kcal3% | +277kcal |
| Protein | 23g45% | 3.3g7% | +19g |
| Total Fat | 1.1g1% | 3.2g4% | <0.1g |
| Saturated Fat | 0.15g1% | 1.9g9% | <0.1g |
| Trans Fat | 0g | 0.11g | <0.1g |
| Cholesterol | 0mg0% | 12mg4% | <0.1mg |
| Carbohydrates | 61g22% | 4.6g2% | +57g |
| Dietary Fiber | 15g54% | — | — |
| Sugars | 2.1g | — | — |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 32mcg4% | <0.1mcg |
| Vitamin C | 4.5mg5% | — | — |
| Vitamin D | 0mcg0% | 0.96mcg5% | <0.1mcg |
| Vitamin E | 0.21mg1% | <0.1mg0% | +0.16mg |
| Vitamin K | 5.6mcg5% | — | — |
| Vitamin B6 | 0.40mg23% | <0.1mg4% | +0.34mg |
| Vitamin B12 | 0mcg0% | 0.54mcg23% | <0.1mcg |
| Folate | 394mcg99% | 0mcg0% | +394mcg |
| Thiamin (B1) | 0.61mg51% | <0.1mg5% | +0.55mg |
| Riboflavin (B2) | 0.21mg17% | 0.14mg11% | +<0.1mg |
| Niacin (B3) | 2.1mg13% | 0.10mg1% | +2.0mg |
| 🔶Minerals | |||
| Sodium | 12mg1% | 38mg2% | <0.1mg |
| Calcium | 83mg6% | 123mg9% | <0.1mg |
| Iron | 6.7mg37% | 0mg0% | +6.7mg |
| Potassium | 1360mg29% | 150mg3% | +1210mg |
| Phosphorus | 406mg32% | 101mg8% | +305mg |
| Magnesium | 138mg33% | 12mg3% | +126mg |
| Zinc | 2.8mg25% | 0.42mg4% | +2.4mg |
| Copper | 0.70mg78% | <0.1mg0% | +0.70mg |
| Manganese | 1.1mg48% | 0mg0% | +1.1mg |
| Selenium | 3.2mcg6% | 1.9mcg3% | +1.3mcg |
🔬Nutritional Analysis
Calories: Whole Milk is significantly lower in calories at just 60 kcal per 100g compared to 337 kcal for Kidney Beans (Raw) — that's 462% fewer calories, making Whole Milk the better choice for calorie-conscious diets.
Protein: Kidney Beans (Raw) provides more protein with 22.5g versus 3.27g per 100g. In terms of protein-to-calorie efficiency, Kidney Beans (Raw) offers better value for building and maintaining muscle.
Fat: Kidney Beans (Raw) is the leaner option with 1.06g of total fat per 100g compared to 3.2g. Kidney Beans (Raw) has less saturated fat (0.154g vs 1.86g).
Key Vitamins: The most notable vitamin differences are in Vitamin A (Whole Milk: 32mcg vs 0mcg), Vitamin D (Whole Milk: 0.96mcg vs 0mcg), Vitamin B12 (Whole Milk: 0.54mcg vs 0mcg). 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 Iron (Kidney Beans (Raw): 6.69mg vs 0mg), Copper (Kidney Beans (Raw): 0.699mg vs 0.001mg), Manganese (Kidney Beans (Raw): 1.11mg vs 0mg). These values are per 100g — per calorie, the lower-calorie option may provide comparable or better nutrition.
Diet Suitability: Whole Milk fits a low-carb or keto diet. Kidney Beans (Raw) fits a high-protein diet. Kidney Beans (Raw) fits a low-fat diet. Both fit 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 Whole Milk?
- Kidney Beans (Raw) has more protein with 22.5g per 100g compared to 3.27g for Whole Milk.
- Which is lower in calories, Kidney Beans (Raw) or Whole Milk?
- Whole Milk is lower in calories with 60 kcal per 100g versus 337 kcal.
- Is Kidney Beans (Raw) or Whole Milk healthier?
- It depends on your goals. Kidney Beans (Raw) has 337 calories and 22.5g protein per 100g, while Whole Milk has 60 calories and 3.27g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Kidney Beans (Raw) or Whole Milk?
- Kidney Beans (Raw) is leaner with 1.06g of fat per 100g compared to 3.2g.