Black beans vs Kidney beans: nutrition compared
Black beans has over 29× the vitamin E, 1.7× the magnesium, 1.5× the thiamin of Kidney beans per 100 g. Kidney beans has over 2× the vitamin K, 1.7× the vitamin B6 of Black beans. Kidney beans is lower in calories (127 vs 132 kcal per 100 g).
% Daily Value per serving
Nutrient by nutrient
Per serving: Black beans 1 cup (172 g), Kidney beans 1 cup (177 g). Per 100 g columns compare equal weights. The highlighted cell has the higher amount when the gap is at least 15%.
| Nutrient | Black beans / serving | Kidney beans / serving | Black beans / 100 g | Kidney beans / 100 g |
|---|---|---|---|---|
| Calories (kcal) | 227 11% | 225 11% | 132 | 127 |
| Protein (g) | 15.2 30% | 15.3 31% | 8.9 | 8.7 |
| Total fat (g) | 0.9 1.2% | 0.9 1.1% | 0.5 | 0.5 |
| Saturated fat (g) | 0.2 1.2% | 0.1 0.6% | 0.1 | 0.1 |
| Monounsaturated fat (g) | 0.1 | 0.1 | 0 | 0 |
| Polyunsaturated fat (g) | 0.4 | 0.5 | 0.2 | 0.3 |
| Omega-3 (ALA+EPA+DHA) (g) | 0.18 | 0.3 | 0.1 | 0.17 |
| Cholesterol (mg) | 0 0% | 0 0% | 0 | 0 |
| Carbohydrate (g) | 40.8 15% | 40.4 15% | 23.7 | 22.8 |
| Fiber (g) | 15 53% | 11.3 40% | 8.7 | 6.4 |
| Sugars (g) | 0.6 | 0.6 | 0.3 | 0.3 |
| Calcium (mg) | 46 3.6% | 62 4.8% | 27 | 35 |
| Iron (mg) | 3.6 20% | 3.9 22% | 2.1 | 2.2 |
| Magnesium (mg) | 120 29% | 74 18% | 70 | 42 |
| Phosphorus (mg) | 241 19% | 244 20% | 140 | 138 |
| Potassium (mg) | 611 13% | 717 15% | 355 | 405 |
| Sodium (mg) | 2 0.1% | 2 0.1% | 1 | 1 |
| Zinc (mg) | 1.9 18% | 1.8 16% | 1.1 | 1 |
| Copper (mg) | 0.36 40% | 0.38 42% | 0.21 | 0.22 |
| Manganese (mg) | 0.76 33% | 0.76 33% | 0.44 | 0.43 |
| Selenium (µg) | 2.1 3.8% | 1.9 3.5% | 1.2 | 1.1 |
| Vitamin A (RAE) (µg) | 0 0% | 0 0% | 0 | 0 |
| Vitamin C (mg) | 0 0% | 2.1 2.4% | 0 | 1.2 |
| Vitamin D (µg) | 0 0% | 0 0% | 0 | 0 |
| Vitamin E (mg) | 1.5 10% | 0.05 0.4% | 0.87 | 0.03 |
| Vitamin K (µg) | 5.7 4.7% | 14.9 12% | 3.3 | 8.4 |
| Thiamin (B1) (mg) | 0.42 35% | 0.28 24% | 0.24 | 0.16 |
| Riboflavin (B2) (mg) | 0.1 7.8% | 0.1 7.9% | 0.06 | 0.06 |
| Niacin (B3) (mg) | 0.9 5.4% | 1 6.4% | 0.5 | 0.6 |
| Vitamin B6 (mg) | 0.12 7% | 0.21 12% | 0.07 | 0.12 |
| Folate (DFE) (µg) | 256 64% | 230 58% | 149 | 130 |
| Vitamin B12 (µg) | 0 0% | 0 0% | 0 | 0 |
| Choline (mg) | 56 10% | 54 9.8% | 33 | 30 |
Highlighting marks the higher value; for calories, saturated fat, sugars, sodium and cholesterol "higher" is not better. Sources: USDA FoodData Central #173735 and #173740.
Frequently asked questions
Which is healthier, Black beans or Kidney beans?
Black beans has over 29× the vitamin E, 1.7× the magnesium, 1.5× the thiamin of Kidney beans per 100 g. Kidney beans has over 2× the vitamin K, 1.7× the vitamin B6 of Black beans. Kidney beans is lower in calories (127 vs 132 kcal per 100 g). By nutrient density (NRF9.3 per 100 kcal) Black beans scores 69 and Kidney beans scores 58. Which is 'healthier' depends on what you need more of.
Which has more protein, Black beans or Kidney beans?
Black beans: 8.9 g per 100 g for Black beans vs 8.7 g for Kidney beans (15.2 vs 15.3 g per serving).
Which has fewer calories, Black beans or Kidney beans?
Kidney beans: 132 kcal per 100 g for Black beans vs 127 kcal for Kidney beans (227 vs 225 kcal per serving).
Black beans nutrition facts · Kidney beans nutrition facts · All comparisons
Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.