Blackberry vs. Kidney Beans
Nutrition comparison of Blackberry and Kidney Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
blackberry
versus
kidney beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in blackberry and kidney beans:
- Both blackberry and kidney beans are high in dietary fiber.
- Blackberry has 54% less carbohydrates than kidney bean.
- Blackberry is an excellent source of Vitamin C.
- Kidney bean has more thiamin and Vitamin B6, however, blackberry contains more pantothenic acid.
- Kidney bean is a great source of calcium, potassium and protein.
USDA sources for nutritional information: Blackberry (Blackberries, raw) and Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kidney bean is high in calories and blackberry has 64% less calories than kidney bean - blackberry has 43 calories per 100 grams and kidney bean has 121 calories.
For macronutrient ratios, blackberry is lighter in protein, heavier in carbs and similar to kidney beans for fat. Blackberry has a macronutrient ratio of 12:79:9 and for kidney beans, 26:67:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Blackberry | Kidney Beans | |
|---|---|---|
| Protein | 12% | 26% |
| Carbohydrates | 79% | 67% |
| Fat | 9% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Blackberry has 54% less carbohydrates than kidney bean - blackberry has 9.6g of total carbs per 100 grams and kidney bean has 20.8g of carbohydrates.
dietary fiber
Both blackberry and kidney beans are high in dietary fiber. Kidney bean has 13% more dietary fiber than blackberry - blackberry has 5.3g of dietary fiber per 100 grams and kidney bean has 6g of dietary fiber.
sugar
Kidney bean has less sugar than blackberry - blackberry has 4.9g of sugar per 100 grams and kidney bean does not contain significant amounts.
Protein
protein
Kidney bean is a great source of protein and it has 484% more protein than blackberry - blackberry has 1.4g of protein per 100 grams and kidney bean has 8.1g of protein.
Fat
saturated fat
Both blackberry and kidney beans are low in saturated fat - blackberry has 0.01g of saturated fat per 100 grams and kidney bean has 0.33g of saturated fat.
Vitamins
Vitamin C
Blackberry is an excellent source of Vitamin C and it has 104 times more Vitamin C than kidney bean - blackberry has 21mg of Vitamin C per 100 grams and kidney bean has 0.2mg of Vitamin C.
Vitamin A
Blackberry has more Vitamin A than kidney bean - blackberry has 11ug of Vitamin A per 100 grams and kidney bean does not contain significant amounts.
Vitamin E
Blackberry and kidney beans contain similar amounts of Vitamin E - blackberry has 1.2mg of Vitamin E per 100 grams and kidney bean has 0.03mg of Vitamin E.
Vitamin K
Blackberry and kidney beans contain similar amounts of Vitamin K - blackberry has 19.8ug of Vitamin K per 100 grams and kidney bean has 5.7ug of Vitamin K.
The B Vitamins
Kidney bean has more thiamin and Vitamin B6, however, blackberry contains more pantothenic acid. Both blackberry and kidney beans contain significant amounts of riboflavin, niacin and folate.
| Blackberry | Kidney Beans | |
|---|---|---|
| Thiamin | 0.02 MG | 0.06 MG |
| Riboflavin | 0.026 MG | 0.015 MG |
| Niacin | 0.646 MG | 0.417 MG |
| Pantothenic acid | 0.276 MG | ~ |
| Vitamin B6 | 0.03 MG | 0.113 MG |
| Folate | 25 UG | 23 UG |
Minerals
calcium
Kidney bean is a great source of calcium and it has 100% more calcium than blackberry - blackberry has 29mg of calcium per 100 grams and kidney bean has 58mg of calcium.
iron
Kidney bean has 142% more iron than blackberry - blackberry has 0.62mg of iron per 100 grams and kidney bean has 1.5mg of iron.
potassium
Kidney bean is a great source of potassium and it has 54% more potassium than blackberry - blackberry has 162mg of potassium per 100 grams and kidney bean has 250mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both blackberry and kidney beans contain significant amounts of alpha linoleic acid (ALA).
| Blackberry | Kidney Beans | |
|---|---|---|
| alpha linoleic acid | 0.094 G | 0.132 G |
| Total | 0.094 G | 0.132 G |
omega 6s
Comparing omega-6 fatty acids, both blackberry and kidney beans contain significant amounts of linoleic acid.
| Blackberry | Kidney Beans | |
|---|---|---|
| linoleic acid | 0.186 G | 0.217 G |
| Total | 0.186 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: Blackberry (Blackberries, raw) and Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) .
Blackberry g
()
|
Daily Values (%) |
Kidney Beans g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 | |||
FAQ
Does blackberry or kidney beans contain more calories in 100 grams?Kidney bean is high in calories and blackberry has 60% less calories than kidney bean - blackberry has 43 calories in 100g and kidney bean has 121 calories.
Does blackberry or kidney beans have more carbohydrates?
By weight, blackberry has 50% fewer carbohydrates than kidney bean - blackberry has 9.6g of carbs for 100g and kidney bean has 20.8g of carbohydrates.