Black Beans vs Kidney Beans nutrition
Boiled black beans has more fiber, carbs and calories. Boiled kidney beans has more calcium, potassium and iron.
- Boiled black beans100 g
- Boiled kidney beans100 g
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Each food is weighed the same: 100 grams of each. The longer bar has more.
Show all 15 nutrients
Exact amounts and % Daily Value
| Nutrient | Boiled black beans | Boiled kidney beans | Daily Value |
|---|---|---|---|
| Calories | 132 kcal (7%) | 127 kcal (6%) | 2,000 kcal |
| Protein | 8.9 g (18%) | 8.7 g (17%) | 50 g |
| Fat | 0.54 g (<1%) | 0.5 g (<1%) | 78 g |
| Saturated fat | 0.14 g (<1%) | 0.07 g (<1%) | 20 g |
| Carbs | 23.7 g (9%) | 22.8 g (8%) | 275 g |
| Fiber | 8.7 g (31%) | 6.4 g (23%) | 28 g |
| Sugar | 0.32 g | 0.32 g | none set |
| Cholesterol | 0 mg (0%) | 0 mg (0%) | 300 mg |
| Salt (sodium) | 1 mg (<1%) | 1 mg (<1%) | 2,300 mg |
| Potassium | 355 mg (8%) | 405 mg (9%) | 4,700 mg |
| Calcium | 27 mg (2%) | 35 mg (3%) | 1,300 mg |
| Iron | 2.1 mg (12%) | 2.2 mg (12%) | 18 mg |
| Magnesium | 70 mg (17%) | 42 mg (10%) | 420 mg |
| Vitamin A | 0 µg (0%) | 0 µg (0%) | 900 µg |
| Vitamin C | 0 mg (0%) | 1.2 mg (1%) | 90 mg |
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How the numbers are taken. Amounts are per 100 g of the edible part, from USDA FoodData Central (SR Legacy, public domain), in the state named — raw, boiled, roasted and so on. Percentages use the FDA Daily Values for adults and children aged 4 and over, set around a 2,000-calorie diet; your own needs can be different. This site compares amounts — it does not give diet or medical advice. Sources and limits.
What is being compared
This page compares boiled black beans and boiled kidney beans as USDA FoodData Central lists them: “Beans, black, mature seeds, cooked, boiled, without salt” (FDC 173735) and “Beans, kidney, all types, mature seeds, cooked, boiled, without salt” (FDC 173740). All figures start from 100 grams of the edible part. A search for “black beans” is taken here as boiled black beans; dry black beans is in the comparer above. A search for “kidney beans” is taken here as boiled kidney beans.
Per 100 grams
Per 100 grams, boiled black beans has more calories (132 vs 127 kcal), fat (0.54 vs 0.5 g), saturated fat (0.14 vs 0.07 g, 2.0 times as much), carbohydrate (23.7 vs 22.8 g), fiber (8.7 vs 6.4 g) and magnesium (70 vs 42 mg, 1.7 times as much). Boiled kidney beans has more potassium (405 vs 355 mg), calcium (35 vs 27 mg), iron (2.2 vs 2.1 mg) and vitamin C (1.2 vs 0 mg, against none). They are within 3% of each other for protein, sugars, cholesterol, sodium and vitamin A.
Read the rest — 4 more sections
Per serving
A serving as USDA measures it is 1 cup of boiled black beans (172 g) and 1 cup of boiled kidney beans (177 g). The two servings weigh about the same, so the per-serving picture follows the per-100 g one closely. No nutrient changes leader when you switch from 100 g to servings. One serving is 227 kcal of boiled black beans against 225 kcal of boiled kidney beans.
For the same calories
To get 100 kcal you would eat 75.8 g of boiled black beans or 78.7 g of boiled kidney beans. At that equal energy, boiled black beans carries 6.7 g of protein and boiled kidney beans 6.8 g. Fiber per 100 kcal is 6.6 g against 5 g. Measured per 100 kcal, every nutrient keeps the same leader as per 100 g.
Where the calories come from
Roughly, 26% of the energy in boiled black beans comes from protein, 4% from fat and 70% from carbohydrate; for boiled kidney beans it is 27%, 3% and 70%. These shares use the general 4, 9 and 4 kcal per gram and can differ slightly from USDA's own energy factors.
Against the Daily Value
1 cup of boiled black beans reaches its largest shares of the Daily Value in fiber (53%), protein (30%) and magnesium (29%); 1 cup of boiled kidney beans reaches its largest shares of the Daily Value in fiber (40%), protein (31%) and iron (22%). Daily Values are the FDA label reference amounts for adults and children aged 4 and over, set around a 2,000-calorie diet; they are a yardstick for reading labels, not a target for any one person.