Raw Kidney BeansVSAlmonds (Whole)
Raw Kidney Beans has 3.9g more protein per 100g than Almonds (Whole) — 25.3g vs 21.5g per 100g (USDA). For those watching their calorie intake, Raw Kidney Beans offers only 329 calories per 100g compared to 625.75 calories in Almonds (Whole). In terms of protein efficiency (protein per calorie), Raw Kidney Beans delivers more protein for fewer calories, making it an efficient protein source.
Source: USDA FoodData Central · Data as of Jan 2026
| Nutrient (per 100g) | Raw Kidney Beans | Almonds (Whole) |
|---|---|---|
| Protein | 25.3 g | 21.5 g |
| Calories | 329 kcal | 626 kcal |
| Total fat | 0.5 g | 51.1 g |
| Carbohydrates | 58.3 g | 20.0 g |
Raw Kidney Beans
Almonds (Whole)
How does Raw Kidney Beans compare to Almonds (Whole)?
Raw Kidney Beans has 3.9g more protein per 100g than Almonds (Whole) — 25.3g vs 21.5g per 100g (USDA). For those watching their calorie intake, Raw Kidney Beans offers only 329 calories per 100g compared to 625.75 calories in Almonds (Whole). In terms of protein efficiency (protein per calorie), Raw Kidney Beans delivers more protein for fewer calories, making it an efficient protein source.
Which food fits which goal?
Muscle Building & Recovery
Raw Kidney BeansWith 25.3g of protein per 100g, Raw Kidney Beans provides the higher protein content needed to support muscle protein synthesis, post-workout recovery, and lean muscle maintenance.
Weight Loss & Calorie Control
Raw Kidney BeansAt only 329 calories per 100g, Raw Kidney Beans allows you to maintain a calorie deficit while still getting essential nutrients, making it ideal for weight management and fat loss goals.
Maximum Protein per Calorie
Raw Kidney BeansRaw Kidney Beans offers the best protein-to-calorie ratio, delivering 25.3g of protein for just 329 calories, perfect for maximizing protein intake while minimizing caloric load.
Vegetarian & Plant-Based Diets
Raw Kidney BeansBoth are excellent plant-based options. Raw Kidney Beans edges ahead with 25.3g of protein per serving, making it slightly better for meeting daily protein requirements on a vegetarian diet.
Low-Carb & Ketogenic Diets
Almonds (Whole)With only 20.0g of carbohydrates per 100g, Almonds (Whole) fits perfectly into low-carb and ketogenic meal plans while providing substantial protein to maintain muscle mass during carb restriction.
General Fitness & Balanced Nutrition
Raw Kidney BeansFor everyday fitness enthusiasts seeking balanced nutrition, Raw Kidney Beans offers a good protein content at 25.3g with 329 calories, fitting well into most active lifestyle meal plans.
What are the key nutritional differences?
Category Winners
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