Do Kidney Beans Have Vitamin D

Beef vs. Kidney Beans

Nutrition comparison of Cooked Beef and Kidney Beans

Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of cooked beef versus kidney beans (100g each) below using 2020 USDA and NIH data^[1].

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Calories and Carbs
Protein
Fat
Vitamins
Minerals
Omegas
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For a quick recap of significant nutrients and differences in beef and kidney beans:

Both beef and kidney beans are high in calories, potassium and protein.
Beef has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
Beef is a great source of iron.
Kidney bean is a great source of calcium.
Kidney bean is an excellent source of dietary fiber.

Detailed nutritional comparison of beef and kidney beans is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) . Have a correction or suggestions? Shoot us an email.

Image of Kidney Beans Kidney Beans src

Calories and Carbs

calories

Both beef and kidney beans are high in calories. Beef has 129% more calories than kidney bean - beef has 277 calories per 100 grams and kidney bean has 121 calories.

For macronutrient ratios, beef is heavier in protein, much lighter in carbs and much heavier in fat compared to kidney beans per calorie. Beef has a macronutrient ratio of 38:0:62 and for kidney beans, 26:67:7 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

	Beef	Kidney Beans
Protein	38%	26%
Carbohydrates	~	67%
Fat	62%	7%
Alcohol	~	~

carbohydrates

Beef has less carbohydrates than kidney bean - kidney bean has 20.8g of total carbs per 100 grams and beef does not contain significant amounts.

dietary fiber

Kidney bean is an excellent source of dietary fiber and it has more dietary fiber than beef - kidney bean has 6g of dietary fiber per 100 grams and beef does not contain significant amounts.

Protein

protein

Both beef and kidney beans are high in protein. Beef has 213% more protein than kidney bean - beef has 25.4g of protein per 100 grams and kidney bean has 8.1g of protein.

Fat

saturated fat

Beef is high in saturated fat and kidney bean has 96% less saturated fat than beef - beef has 7.3g of saturated fat per 100 grams and kidney bean has 0.33g of saturated fat.

trans fat

Kidney bean has less trans fat than beef - beef has 1.2g of trans fat per 100 grams and kidney bean does not contain significant amounts.

cholesterol

Kidney bean has less cholesterol than beef - beef has 88mg of cholesterol per 100 grams and kidney bean does not contain significant amounts.

Vitamins

Vitamin C

Kidney beans and beef contain similar amounts of Vitamin C - kidney bean has 0.2mg of Vitamin C per 100 grams and beef does not contain significant amounts.

Vitamin A

Beef and kidney beans contain similar amounts of Vitamin A - beef has 3ug of Vitamin A per 100 grams and kidney bean does not contain significant amounts.

Vitamin D

Beef and kidney beans contain similar amounts of Vitamin D - beef has 2iu of Vitamin D per 100 grams and kidney bean does not contain significant amounts.

Vitamin E

Beef and kidney beans contain similar amounts of Vitamin E - beef has 0.12mg of Vitamin E per 100 grams and kidney bean has 0.03mg of Vitamin E.

Vitamin K

Beef and kidney beans contain similar amounts of Vitamin K - beef has 3ug of Vitamin K per 100 grams and kidney bean has 5.7ug of Vitamin K.

The B Vitamins

Beef has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12. Both beef and kidney beans contain significant amounts of thiamin and folate.

	Beef	Kidney Beans
Thiamin	0.051 MG	0.06 MG
Riboflavin	0.176 MG	0.015 MG
Niacin	4.537 MG	0.417 MG
Pantothenic acid	0.658 MG	~
Vitamin B6	0.336 MG	0.113 MG
Folate	11 UG	23 UG
Vitamin B12	2.9 UG	~

Minerals

calcium

Kidney bean is a great source of calcium and it has 66% more calcium than beef - beef has 35mg of calcium per 100 grams and kidney bean has 58mg of calcium.

iron

Beef is a great source of iron and it has 50% more iron than kidney bean - beef has 2.3mg of iron per 100 grams and kidney bean has 1.5mg of iron.

potassium

Both beef and kidney beans are high in potassium. Beef has a little more potassium (10%) than kidney bean by weight - beef has 275mg of potassium per 100 grams and kidney bean has 250mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, kidney bean has more alpha linoleic acid (ALA) than beef per 100 grams.

	Beef	Kidney Beans
alpha linoleic acid	0.056 G	0.132 G
Total	0.056 G	0.132 G

omega 6s

Comparing omega-6 fatty acids, both beef and kidney beans contain significant amounts of linoleic acid.

	Beef	Kidney Beans
other omega 6	0.012 G	~
linoleic acid	0.39 G	0.217 G
Total	0.402 G	0.217 G

Customize your serving size

The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.

Note: The specific food items compared are: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) .

Cooked Beef g ()		Daily Values (%)
KCAL %	5%	calories	5%	KCAL %
G %	5%	carbohydrates	5%	G %
G %	5%	dietary fiber	5%	G %
G	5%	sugar	5%	G
G %	5%	total fat	5%	G %
G %	5%	saturated fat	5%	G %
G	5%	monounsaturated fat	5%	G
G	5%	polyunsaturated fat	5%	G
G	5%	trans fat	5%	G
MG	5%	cholesterol	5%	MG
MG %	5%	sodium	5%	MG %
	5%	Vitamins and Minerals	5%
UG %	5%	Vitamin A	5%	UG %
MG %	5%	Vitamin C	5%	MG %
IU %	5%	Vitamin D	5%	IU %
MG %	5%	calcium	5%	MG %
MG %	5%	iron	5%	MG %
MG %	5%	magnesium	5%	MG %
MG %	5%	potassium	5%	MG %
MG %	5%	thiamin (Vit B1)	5%	MG %
MG %	5%	riboflavin (Vit B2)	5%	MG %
MG %	5%	niacin (Vit B3)	5%	MG %
MG %	5%	Vitamin B6	5%	MG %
MG %	5%	pantothenic acid (Vit B5)	5%	MG %
UG %	5%	folate (Vit B9)	5%	UG %
UG %	5%	Vitamin B12	5%	UG %
MG %	5%	Vitamin E	5%	MG %
UG %	5%	Vitamin K	5%	UG %
G %	5%	protein	5%	G %
UG %	5%	biotin (Vit B7)	5%	UG %
MG %	5%	choline	5%	MG %
MG %	5%	chlorine	5%	MG %
UG %	5%	chromium	5%	UG %
MG %	5%	copper	5%	MG %
UG %	5%	fluoride	5%	UG %
UG %	5%	iodine	5%	UG %
MG %	5%	manganese	5%	MG %
UG %	5%	molybdenum	5%	UG %
MG %	5%	phosphorus	5%	MG %
UG %	5%	selenium	5%	UG %
MG %	5%	zinc	5%	MG %
G	5%	Water	5%	G
G	5%	Starch	5%	G
G	5%	Alcohol	5%	G

Food	Amount	Action
Beef	patty
Kidney Beans	cup cup rinsed solids

Do Kidney Beans Have Vitamin D

Source: https://www.soupersage.com/compare-nutrition/kidney-beans-vs-beef

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Do Kidney Beans Have Vitamin D