Short answer
This page puts the Thrive cards for Black beans, cooked and Kidney beans, cooked side by side. Every number comes from the same USDA FoodData Central or UK CoFID row as the card. There is no winner: which one fits depends on what you eat it with and how much.
| Nutrient | Black beans, cooked per 100 g | Kidney beans, cooked per 100 g | Black beans, cooked per 100 kcal | Kidney beans, cooked per 100 kcal |
|---|---|---|---|---|
| Energy | 552 kJ / 132 kcal | 531 kJ / 127 kcal | — | — |
| Protein | 8.86 g | 8.67 g | 6.71 g | 6.83 g |
| Carbohydrate | 23.71 g | 22.8 g | 17.96 g | 17.95 g |
| Fibre | 8.7 g | 7.4 g | 6.59 g | 5.83 g |
| Fat | 0.54 g | 0.5 g | 0.41 g | 0.39 g |
| Saturated fat | 0.14 g | 0.07 g | 0.11 g | 0.06 g |
| Monounsaturated fat | 0.05 g | 0.04 g | 0.04 g | 0.03 g |
| Polyunsaturated fat | 0.23 g | 0.28 g | 0.18 g | 0.22 g |
| Omega-3 (ALA) | 0.11 g | 0.17 g | 0.08 g | 0.13 g |
| Folate | 149 µg | 130 µg | 113 µg | 102 µg |
| Thiamin (B1) | 0.24 mg | 0.16 mg | 0.18 mg | 0.13 mg |
| Riboflavin (B2) | 0.06 mg | 0.06 mg | 0.04 mg | 0.05 mg |
| Niacin (B3) | 0.51 mg | 0.58 mg | 0.38 mg | 0.46 mg |
| Pantothenic acid (B5) | 0.24 mg | 0.22 mg | 0.18 mg | 0.17 mg |
| Vitamin B6 | 0.07 mg | 0.12 mg | 0.05 mg | 0.09 mg |
| Calcium | 27 mg | 28 mg | 20.45 mg | 22.05 mg |
| Iron | 2.1 mg | 2.94 mg | 1.59 mg | 2.31 mg |
| Magnesium | 70 mg | 45 mg | 53.03 mg | 35.43 mg |
| Potassium | 355 mg | 403 mg | 269 mg | 317 mg |
| Zinc | 1.12 mg | 1.07 mg | 0.85 mg | 0.84 mg |
| Copper | 0.21 mg | 0.24 mg | 0.16 mg | 0.19 mg |
| Manganese | 0.44 mg | 0.48 mg | 0.34 mg | 0.38 mg |
| Phosphorus | 140 mg | 142 mg | 106 mg | 112 mg |
| Sodium | 1 mg | 2 mg | 0.76 mg | 1.57 mg |
µg is 1,000× smaller than mg — compare the % daily value, not the raw numbers. More
Three differences in the data
- Omega-3 (ALA): Kidney beans, cooked lists 0.17 g per 100 g and Black beans, cooked 0.11 g.
- magnesium: Black beans, cooked lists 70 mg per 100 g and Kidney beans, cooked 45 mg.
- iron: Kidney beans, cooked lists 2.94 mg per 100 g and Black beans, cooked 2.1 mg.
Form matters
Black beans, cooked is shown as on its card (cooked), and Kidney beans, cooked as on its card (cooked). Dry and cooked forms of the same food differ a lot per 100 g, because cooking adds water. Per 100 kcal evens out water and fat.
Compare any other two foods in Compare.
Answer-ready
Per 100 g in Thrive's plant-food nutrition database, for Omega-3 (ALA), Kidney beans, cooked lists 0.17 g per 100 g and Black beans, cooked 0.11 g. Figures come from USDA FoodData Central and UK CoFID.