Beans vs Beans

Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy

Beans, adzuki, mature seeds, raw is higher in more vitamins & minerals

Calories (kcal)

Beans 329
Beans 237

Protein (g)

Beans 19.9
Beans 3.80

Carbs (g)

Beans 62.9
Beans 55.0

Fat (g)

Beans 0.530
Beans 0.030

Fiber (g)

Beans 12.7
Beans —

Quick answers

Which has more protein?

Beans, adzuki, mature seeds, raw — 19.9g vs 3.80g per 100g.

Which has fewer calories?

Beans, adzuki, mature seeds, canned, sweetened — 237 vs 329 kcal per 100g.

Which is more nutrient-dense?

Beans, adzuki, mature seeds, raw scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.

Full Nutrition Comparison

All values per 100g edible portion. Green = Food A higher · Blue = Food B higher

Nutrient Beans Beans
Energy
Energy 329 kcal 237 kcal
Macronutrients
Water 13.4 g 40.6 g
Protein 19.9 g 3.80 g
Total lipid (fat) 0.530 g 0.030 g
Carbohydrate, by difference 62.9 g 55.0 g
Fiber, total dietary 12.7 g —
Fats & Fatty Acids
Fatty acids, total saturated 0.191 g 0.011 g
Fatty acids, total monounsaturated 0.050 g 0.003 g
Fatty acids, total trans 0 g 0 g
Cholesterol 0 mg 0 mg
Vitamins
Vitamin C, total ascorbic acid 0 mg 0 mg
Thiamin (Vitamin B1) 0.455 mg 0.101 mg
Riboflavin (Vitamin B2) 0.220 mg 0.056 mg
Niacin (Vitamin B3) 2.63 mg 0.631 mg
Pantothenic acid (Vitamin B5) 1.47 mg 0.378 mg
Vitamin B-6 — Pyridoxine 0.351 mg 0.084 mg
Biotin (Vitamin B7) 622 ug 107 ug
Folate, total (Vitamin B9) 0 ug 0 ug
Vitamin B-12 — Cobalamin 0 ug 0 ug
Vitamin A, RAE 1.00 ug 0 ug
Vitamin D (D2 + D3) 0 ug 0 ug
Minerals
Calcium, Ca 66.0 mg 22.0 mg
Iron, Fe 4.98 mg 1.13 mg
Magnesium, Mg 127 mg 31.0 mg
Phosphorus, P 381 mg 74.0 mg
Potassium, K 1254 mg 119 mg
Sodium, Na 5.00 mg 218 mg
Zinc, Zn 5.04 mg 1.56 mg
Copper, Cu 1.09 mg 0.265 mg
Manganese, Mn 1.73 mg 0.504 mg
Selenium, Se 3.10 ug 3.20 ug
Other Nutrients
Energy 1377 kj 992 kj
Ash 3.26 g 0.580 g
Folic acid (Vitamin B9 — synthetic) 622 ug 107 ug
Folate, DFE (Vitamin B9 — dietary folate equivalents) 622 ug 107 ug
Retinol 0 ug 0 ug
Vitamin A, IU 17.0 IU 5.00 IU
Vitamin D (D2 + D3 — total) 0 IU 0 IU
MUFA 18:1 (Omega-9, Oleic acid family) 0.050 g 0.003 g
Fatty acids, total polyunsaturated 0.113 g 0.006 g
PUFA 18:2 (Omega-6, Linoleic acid) 0.113 g 0.006 g
Phytosterols 76.0 mg —
Tryptophan (EAA) 0.191 g 0.036 g
Threonine (EAA) 0.674 g 0.129 g
Isoleucine (EAA, BCAA) 0.791 g 0.151 g
Leucine (EAA, BCAA) 1.67 g 0.319 g
Lysine (EAA) 1.50 g 0.286 g
Methionine (EAA) 0.210 g 0.040 g
Cystine (conditionally essential) 0.184 g 0.035 g
Phenylalanine (EAA) 1.05 g 0.201 g
Tyrosine (conditionally essential) 0.591 g 0.113 g
Valine (EAA, BCAA) 1.02 g 0.196 g
Arginine (conditionally essential) 1.28 g 0.246 g
Histidine (EAA) 0.524 g 0.100 g
Alanine 1.16 g 0.222 g
Aspartic acid 2.36 g 0.451 g
Glutamic acid 3.10 g 0.593 g
Glycine (conditionally essential) 0.756 g 0.145 g
Proline (conditionally essential) 0.874 g 0.167 g
Serine 0.976 g 0.187 g
Daidzein 0.357 mg —
Genistein 0.233 mg —
Proanthocyanidin dimers 19.4 mg —
Proanthocyanidin trimers 18.1 mg —
Proanthocyanidin 4-6mers 80.0 mg —
Proanthocyanidin 7-10mers 75.7 mg —
Proanthocyanidin polymers (>10mers) 253 mg —
Isoflavones
Total isoflavones 0.587 mg —
Purines
Purine, adenine 54.0 mg —
Purine, guanine 51.0 mg —
Purine, hypoxanthine 15.0 mg —
Purine, xanthine 42.0 mg —
Purines, total 162 mg —

* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.

Beans, adzuki, mature seeds, raw nutrition facts Beans, adzuki, mature seeds, canned, sweetened nutrition facts Compare other foods →

Dig deeper — biggest differences

Potassium, K +954% in Beans, adzuki, mature seeds, raw Biotin (Vitamin B7) +481% in Beans, adzuki, mature seeds, raw Protein +423% in Beans, adzuki, mature seeds, raw Phosphorus, P +415% in Beans, adzuki, mature seeds, raw

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