Black Beans vs Kidney Beans
Compared on one consistent basis: per 100 g, from USDA data behind each food page.
Beans (Black) vs Beans (Kidney): nutrition per 100 g
| Per 100 g | Beans (Black) | Beans (Kidney) |
|---|---|---|
| Calories | 118 kcal | 127 kcal |
| Protein | 6.9 g | 7.8 g |
| Carbohydrate | 19.8 g | 21 g |
| Fat | 1.3 g | 1.3 g |
| Fibre | 6.7 g | 7 g |
| Allergens | None listed | None listed |
Vitamins and minerals per 100 g
| Nutrient | Beans (Black) | Beans (Kidney) |
|---|---|---|
| Calcium, Ca | 43.31 mg | 56.94 mg |
| Copper, Cu | 0.34 mg | 0.27 mg |
| Iron, Fe | 1.69 mg | 1.44 mg |
| Magnesium, Mg | 32.54 mg | 29.31 mg |
| Manganese, Mn | 0.33 mg | 0.33 mg |
| Phosphorus, P | 90.95 mg | 104.1 mg |
| Potassium, K | 253.1 mg | 226.9 mg |
| Sodium, Na | 217.9 mg | 172.3 mg |
| Zinc, Zn | 0.74 mg | 0.56 mg |
These foods are nutritionally similar per 100 g — the practical difference is more about form, taste and how they fit your day than the macros.
Full nutrition facts: Beans (Black) · Beans (Kidney)
Bottom line
Per 100 g, Black Beans provides 118 kcal, 6.9 g protein, 19.8 g carbohydrate, 1.3 g fat and 6.7 g fiber; Kidney Beans provides 127 kcal, 7.8 g protein, 21 g carbohydrate, 1.3 g fat and 7 g fiber.
Kidney beans are slightly higher in protein, fiber and calcium; black beans a little higher in iron and magnesium. Both must be fully cooked — raw kidney beans contain a lectin that causes food poisoning.
In short: there is no nutritional reason to prefer one over the other — choose by taste, price and what the recipe needs.
Want a different pair? Use the food comparison tool to compare any two foods from the same category.
Values are per 100 g from the USDA FoodData Central records behind each food page and are rounded; brands and preparation change the numbers. This comparison is educational, not medical advice.