Kidney Beans (Raw)vsFlaxseed
Kidney Beans (Raw) has 337 calories and 23g protein per 100g. Flaxseed has 534 calories and 18g 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 Flaxseed
Go with Kidney Beans (Raw) at just 337 kcal per 100g — 37% fewer calories.
Kidney Beans (Raw) packs 22.5g of protein per 100g (27% of calories from protein) — the better pick for muscle growth and recovery.
Flaxseed is the heart-friendlier option with more fiber.
Kidney Beans (Raw) provides 1360mg of potassium per 100g — important for muscle function and hydration.
Flaxseed provides 255mg of calcium per 100g — a much better source for bone health.
Kidney Beans (Raw) edges ahead overall with more protein, less saturated fat, more potassium, more vitamin C — the more nutritious option for everyday eating.
⚠️Things to Watch
Kidney Beans (Raw)
No major nutritional red flags stand out per 100g.
Flaxseed
Calorie-dense at 534 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 | Seeds Flaxseed | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 337kcal17% | 534kcal27% | <0.1kcal |
| Protein | 23g45% | 18g37% | +4.2g |
| Total Fat | 1.1g1% | 42g54% | <0.1g |
| Saturated Fat | 0.15g1% | 3.7g18% | <0.1g |
| Trans Fat | 0g | — | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 61g22% | 29g11% | +32g |
| Dietary Fiber | 15g54% | 27g98% | <0.1g |
| Sugars | 2.1g | 1.6g | +0.55g |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 0mcg0% | — |
| Vitamin C | 4.5mg5% | 0.60mg1% | +3.9mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 0.21mg1% | 0.31mg2% | <0.1mg |
| Vitamin K | 5.6mcg5% | 4.3mcg4% | +1.3mcg |
| Vitamin B6 | 0.40mg23% | 0.47mg28% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 394mcg99% | 87mcg22% | +307mcg |
| Thiamin (B1) | 0.61mg51% | 1.6mg137% | <0.1mg |
| Riboflavin (B2) | 0.21mg17% | 0.16mg12% | +<0.1mg |
| Niacin (B3) | 2.1mg13% | 3.1mg19% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 12mg1% | 30mg1% | <0.1mg |
| Calcium | 83mg6% | 255mg20% | <0.1mg |
| Iron | 6.7mg37% | 5.7mg32% | +0.96mg |
| Potassium | 1360mg29% | 813mg17% | +547mg |
| Phosphorus | 406mg32% | 642mg51% | <0.1mg |
| Magnesium | 138mg33% | 392mg93% | <0.1mg |
| Zinc | 2.8mg25% | 4.3mg39% | <0.1mg |
| Copper | 0.70mg78% | 1.2mg136% | <0.1mg |
| Manganese | 1.1mg48% | 2.5mg108% | <0.1mg |
| Selenium | 3.2mcg6% | 25mcg46% | <0.1mcg |
🔬Nutritional Analysis
Calories: Kidney Beans (Raw) is significantly lower in calories at just 337 kcal per 100g compared to 534 kcal for Flaxseed — that's 58% fewer calories, making Kidney Beans (Raw) the better choice for calorie-conscious diets.
Protein: Kidney Beans (Raw) provides more protein with 22.5g versus 18.3g 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 42.2g. Kidney Beans (Raw) has less saturated fat (0.154g vs 3.66g).
Key Vitamins: The most notable vitamin differences are in Vitamin C (Kidney Beans (Raw): 4.5mg vs 0.6mg), Folate (Kidney Beans (Raw): 394mcg vs 87mcg), Thiamin (B1) (Flaxseed: 1.64mg vs 0.608mg).
Key Minerals: Notable mineral differences include Selenium (Flaxseed: 25.4mcg vs 3.2mcg), Calcium (Flaxseed: 255mg vs 83mg), Magnesium (Flaxseed: 392mg vs 138mg).
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 Flaxseed?
- Kidney Beans (Raw) has more protein with 22.5g per 100g compared to 18.3g for Flaxseed.
- Which is lower in calories, Kidney Beans (Raw) or Flaxseed?
- Kidney Beans (Raw) is lower in calories with 337 kcal per 100g versus 534 kcal.
- Is Kidney Beans (Raw) or Flaxseed healthier?
- It depends on your goals. Kidney Beans (Raw) has 337 calories and 22.5g protein per 100g, while Flaxseed has 534 calories and 18.3g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Kidney Beans (Raw) or Flaxseed?
- Kidney Beans (Raw) is leaner with 1.06g of fat per 100g compared to 42.2g.
- Which has more fiber, Kidney Beans (Raw) or Flaxseed?
- Flaxseed has more fiber with 27.3g per 100g compared to 15.2g.