Kidney Beans (Raw)vsNuts Walnuts
Kidney Beans (Raw) has 337 calories and 23g protein per 100g. Nuts Walnuts has 654 calories and 15g 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 Walnuts
Go with Kidney Beans (Raw) at just 337 kcal per 100g — 48% 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.
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.
Nuts Walnuts
High in saturated fat with 6.13g per 100g, which is worth watching if you are managing heart health or cholesterol.
Calorie-dense at 654 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 Walnuts English | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 337kcal17% | 654kcal33% | <0.1kcal |
| Protein | 23g45% | 15g30% | +7.3g |
| Total Fat | 1.1g1% | 65g84% | <0.1g |
| Saturated Fat | 0.15g1% | 6.1g31% | <0.1g |
| Trans Fat | 0g | — | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 61g22% | 14g5% | +48g |
| Dietary Fiber | 15g54% | 6.7g24% | +8.5g |
| Sugars | 2.1g | 2.6g | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 1.0mcg0% | <0.1mcg |
| Vitamin C | 4.5mg5% | 1.3mg1% | +3.2mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 0.21mg1% | 0.70mg5% | <0.1mg |
| Vitamin K | 5.6mcg5% | 2.7mcg2% | +2.9mcg |
| Vitamin B6 | 0.40mg23% | 0.54mg32% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 394mcg99% | 98mcg25% | +296mcg |
| Thiamin (B1) | 0.61mg51% | 0.34mg28% | +0.27mg |
| Riboflavin (B2) | 0.21mg17% | 0.15mg12% | +<0.1mg |
| Niacin (B3) | 2.1mg13% | 1.1mg7% | +0.99mg |
| 🔶Minerals | |||
| Sodium | 12mg1% | 2.0mg0% | +10mg |
| Calcium | 83mg6% | 98mg8% | <0.1mg |
| Iron | 6.7mg37% | 2.9mg16% | +3.8mg |
| Potassium | 1360mg29% | 441mg9% | +919mg |
| Phosphorus | 406mg32% | 346mg28% | +60mg |
| Magnesium | 138mg33% | 158mg38% | <0.1mg |
| Zinc | 2.8mg25% | 3.1mg28% | <0.1mg |
| Copper | 0.70mg78% | 1.6mg177% | <0.1mg |
| Manganese | 1.1mg48% | 3.4mg148% | <0.1mg |
| Selenium | 3.2mcg6% | 4.9mcg9% | <0.1mcg |
🔬Nutritional Analysis
Calories: Kidney Beans (Raw) is significantly lower in calories at just 337 kcal per 100g compared to 654 kcal for Nuts Walnuts — that's 94% fewer calories, making Kidney Beans (Raw) the better choice for calorie-conscious diets.
Protein: Kidney Beans (Raw) provides more protein with 22.5g versus 15.2g 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 65.2g. Kidney Beans (Raw) has less saturated fat (0.154g vs 6.13g).
Key Vitamins: The most notable vitamin differences are in Vitamin A (Nuts Walnuts: 1mcg vs 0mcg), Folate (Kidney Beans (Raw): 394mcg vs 98mcg), Vitamin C (Kidney Beans (Raw): 4.5mg vs 1.3mg).
Key Minerals: Notable mineral differences include Sodium (Kidney Beans (Raw): 12mg vs 2mg), Potassium (Kidney Beans (Raw): 1360mg vs 441mg), Manganese (Nuts Walnuts: 3.41mg vs 1.11mg).
Diet Suitability: Kidney Beans (Raw) fits 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 Walnuts?
- Kidney Beans (Raw) has more protein with 22.5g per 100g compared to 15.2g for Nuts Walnuts.
- Which is lower in calories, Kidney Beans (Raw) or Nuts Walnuts?
- Kidney Beans (Raw) is lower in calories with 337 kcal per 100g versus 654 kcal.
- Is Kidney Beans (Raw) or Nuts Walnuts healthier?
- It depends on your goals. Kidney Beans (Raw) has 337 calories and 22.5g protein per 100g, while Nuts Walnuts has 654 calories and 15.2g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Kidney Beans (Raw) or Nuts Walnuts?
- Kidney Beans (Raw) is leaner with 1.06g of fat per 100g compared to 65.2g.
- Which has more fiber, Kidney Beans (Raw) or Nuts Walnuts?
- Kidney Beans (Raw) has more fiber with 15.2g per 100g compared to 6.7g.