First, let's take a look at the macros. Each of these are listed in grams and as usual, normalized to 200 calories for easy comparison, so we're always comparing apples to apples.
| Kidney beans | Black beans |
| Nutrient | kidney beans | black beans |
| Protein | 14g | 13g |
| Carbohydrate | 36g | 36g |
| Fiber | 15g | 13g |
| Fat | 0g | 1g |
| Monounsat. Fat | 0g | 1g |
| Polyunsat. Fat | 0g | 0g |
| Saturated Fat | 0g | 0g |
Next, let's take a look at the Vitamin density. These values are shown in units of percent of recommended daily intake. And since we're showing 200 calories worth, this means anything above 10% is good.
| Nutrient | kidney beans | black beans |
| Choline | 0% | 0% |
| Vitamin A | 0% | 0% |
| Vitamin C | 4% | 0% |
| Vitamin E | 1% | 0% |
| Vitamin K | 14% | 0% |
Kidney beans have significantly more Vitamins K than black beans. Kidney beans are a good source of Thiamin, Vitamin B6, Potassium, Magnesium. Kidney beans are a great source of Phosphorus, Iron. Black beans are a good source of Thiamin, Magnesium, Phosphorus. Black beans are a great source of Iron.
And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)
| Nutrient | kidney beans | black beans |
| Vitamin B1 | 32% | 37% |
| Vitamin B2 | 12% | 8% |
| Vitamin B3 | 10% | 6% |
| Vitamin B5 | 9% | 7% |
| Vitamin B6 | 22% | 10% |
| Vitamin B12 | 0% | 0% |
Now, lets look at mineral density. Here we have a lot of important electrolytes and minerals. Once again, units are in percent of RDI, thus for this 200 calorie serving anything above 10% would considered high.
| Nutrient | kidney beans | black beans |
| Sodium | 1% | 0% |
| Potasium | 24% | 15% |
| Calcium | 17% | 8% |
| Magnesium | 24% | 30% |
| Phosphorus | 42% | 37% |
| Iron | 82% | 53% |
| Manganese | 27% | 29% |
| Selenium | 4% | 4% |
| Copper | 58% | 32% |
| Zinc | 18% | 18% |
Rank foods/recipes by Nutrients
You can use the Nutrient based Food and recipe finder, to rank foods based on nutrients:
And get results like this:
