Kidney beans (cooked) vs Black beans (cooked)
Both count toward 30 plants a week.
| Kidney beans (cooked) | Black beans (cooked) | |
|---|---|---|
| Protein · per 100 g | 8.7 g | 8.9 g |
| Carbs · per 100 g | 22.8 g | 23.7 g |
| Fat · per 100 g | 0.5 g | 0.5 g |
| Fiber · per 100 g | 7.4 g | 8.7 g |
| Energy · per 100 g | 127.0 kcal | 132.0 kcal |
| Protein · per 100 kcal | 6.8 g | 6.7 g |
| To hit 30 g protein | 346 g · 439 kcal | 339 g · 447 kcal |
The same three numbers, drawn
What 30 g of protein looks like on a plate
Where the calories come from
The one-line verdict: Kidney beans (cooked) delivers 1.0× the protein per calorie of Black beans (cooked) (6.8 g vs 6.7 g per 100 kcal).
More protein / 100 g: Black beansMore fiber / 100 g: Black beansLighter per 100 g: Kidney beansSmaller 30 g portion: Black beans
Swap in your own pair
Bold marks the better side of each row. "Per 100 kcal" answers the density question — which food delivers more protein for the energy it costs. Portion row is computed live from the same USDA base values shown on each food page.