Nutrient Comparison: Black Beans VS Red Kidney Beans per 14 oz
Compare the macro and micronutrient content in 14 oz of Black Beans versus 14 oz of Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Black Beans vs Red Kidney Beans:
- 14 ounces of Black Beans have 1.5 times more Vitamin B1 than Red Kidney Beans.
- While 14 oz of Raw Red Kidney Beans contain 1.4 times more Vitamin B6 and more Vitamin C than Raw Black Beans.
- Both Black Beans and Red Kidney Beans provide similar amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin K per 14 ounces.
- 14 ounces of Black Beans have insufficient amounts of Vitamin C
- Both Raw Black Beans as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 ounces.
Comparing minerals per 14 ounces for Black Beans vs Red Kidney Beans:
- 14 ounces of Black Beans have 1.5 times more Calcium, 1.2 times more Copper, 1.2 times more Magnesium and 1.3 times more Zinc than Red Kidney Beans.
- While 14 oz of Raw Red Kidney Beans contain 1.3 times more Iron than Raw Black Beans.
- Both Black Beans and Red Kidney Beans contain similar levels of Manganese, Phosphorus, Potassium and Selenium per 14 ounces.
Comparison of macro-nutrients per 14 ounces:
- 14 oz of Raw Red Kidney Beans contain 1.3 times more Omega 3 than Raw Black Beans.
- Both Black Beans and Red Kidney Beans offer comparable quantities of Energy, Carbohydrate, Sugars, Fiber and Protein per 14 ounces.
- Both Raw Black Beans as well as Raw Red Kidney Beans provide inadequate amounts of Omega 6 in 14 ounces.