Kidney Beans (Raw)vsNuts Almonds
Kidney Beans (Raw) has 337 calories and 23g protein per 100g. Nuts Almonds has 579 calories and 21g protein per 100g Kidney Beans (Raw) has more protein, Kidney Beans (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Kidney Beans (Raw) vs Nuts Almonds
Go with Kidney Beans (Raw) at just 337 kcal per 100g — 42% 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.
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, more fiber, more potassium.
Kidney Beans (Raw) provides 1360mg of potassium per 100g — important for muscle function and hydration.
Nuts Almonds provides 269mg of calcium per 100g — a much better source for bone health.
⚠️Things to Watch
Kidney Beans (Raw)
No major nutritional red flags stand out per 100g.
Nuts Almonds
Calorie-dense at 579 kcal per 100g, so portion size matters.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Beans Kidney Red | Nuts Almonds | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 337kcal17% | 579kcal29% | <0.1kcal |
| Protein | 23g45% | 21g42% | +1.3g |
| Total Fat | 1.1g1% | 50g64% | <0.1g |
| Saturated Fat | 0.15g1% | 3.8g19% | <0.1g |
| Trans Fat | 0g | <0.1g | <0.1g |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 61g22% | 22g8% | +40g |
| Dietary Fiber | 15g54% | 13g45% | +2.7g |
| Sugars | 2.1g | 4.3g | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 0mcg0% | — |
| Vitamin C | 4.5mg5% | 0mg0% | +4.5mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 0.21mg1% | 26mg171% | <0.1mg |
| Vitamin K | 5.6mcg5% | 0mcg0% | +5.6mcg |
| Vitamin B6 | 0.40mg23% | 0.14mg8% | +0.26mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 394mcg99% | 44mcg11% | +350mcg |
| Thiamin (B1) | 0.61mg51% | 0.20mg17% | +0.40mg |
| Riboflavin (B2) | 0.21mg17% | 1.1mg88% | <0.1mg |
| Niacin (B3) | 2.1mg13% | 3.6mg23% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 12mg1% | 1.0mg0% | +11mg |
| Calcium | 83mg6% | 269mg21% | <0.1mg |
| Iron | 6.7mg37% | 3.7mg21% | +3.0mg |
| Potassium | 1360mg29% | 733mg16% | +627mg |
| Phosphorus | 406mg32% | 481mg38% | <0.1mg |
| Magnesium | 138mg33% | 270mg64% | <0.1mg |
| Zinc | 2.8mg25% | 3.1mg28% | <0.1mg |
| Copper | 0.70mg78% | 1.0mg114% | <0.1mg |
| Manganese | 1.1mg48% | 2.2mg95% | <0.1mg |
| Selenium | 3.2mcg6% | 4.1mcg7% | <0.1mcg |
🔬Nutritional Analysis
Calories: Kidney Beans (Raw) is significantly lower in calories at just 337 kcal per 100g compared to 579 kcal for Nuts Almonds — that's 72% fewer calories, making Kidney Beans (Raw) the better choice for calorie-conscious diets.
Protein: Kidney Beans (Raw) provides more protein with 22.5g versus 21.2g 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 49.9g. Kidney Beans (Raw) has less saturated fat (0.154g vs 3.8g).
Key Vitamins: The most notable vitamin differences are in Vitamin C (Kidney Beans (Raw): 4.5mg vs 0mg), Vitamin K (Kidney Beans (Raw): 5.6mcg vs 0mcg), Vitamin E (Nuts Almonds: 25.6mg vs 0.21mg).
Key Minerals: Notable mineral differences include Sodium (Kidney Beans (Raw): 12mg vs 1mg), Calcium (Nuts Almonds: 269mg vs 83mg), Magnesium (Nuts Almonds: 270mg vs 138mg).
Diet Suitability: Both fit a high-protein diet. Kidney Beans (Raw) fits 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, Kidney Beans (Raw) or Nuts Almonds?
- Kidney Beans (Raw) has more protein with 22.5g per 100g compared to 21.2g for Nuts Almonds.
- Which is lower in calories, Kidney Beans (Raw) or Nuts Almonds?
- Kidney Beans (Raw) is lower in calories with 337 kcal per 100g versus 579 kcal.
- Is Kidney Beans (Raw) or Nuts Almonds healthier?
- It depends on your goals. Kidney Beans (Raw) has 337 calories and 22.5g protein per 100g, while Nuts Almonds has 579 calories and 21.2g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Kidney Beans (Raw) or Nuts Almonds?
- Kidney Beans (Raw) is leaner with 1.06g of fat per 100g compared to 49.9g.
- Which has more fiber, Kidney Beans (Raw) or Nuts Almonds?
- Kidney Beans (Raw) has more fiber with 15.2g per 100g compared to 12.5g.