Beans vs Fish
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
Fish 210
Protein (g)
Beans 19.9
Fish 28.9
Carbs (g)
Beans 62.9
Fish 0
Fat (g)
Beans 0.530
Fish 9.71
Fiber (g)
Beans 12.7
Fish 0
Quick answers
Which has more protein?
Fish, anchovy, european, canned in oil, drained solids — 28.9g vs 19.9g per 100g.
Which has fewer calories?
Fish, anchovy, european, canned in oil, drained solids — 210 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 | Fish | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 329 kcal | 210 kcal | +57% |
| Macronutrients | |||
| Water | 13.4 g | 50.3 g | -73% |
| Protein | 19.9 g | 28.9 g | -31% |
| Total lipid (fat) | 0.530 g | 9.71 g | -95% |
| Carbohydrate, by difference | 62.9 g | 0 g | |
| Fiber, total dietary | 12.7 g | 0 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.191 g | 2.20 g | -91% |
| Fatty acids, total monounsaturated | 0.050 g | 3.77 g | -99% |
| Fatty acids, total trans | 0 g | — | |
| Cholesterol | 0 mg | 85.0 mg | -100% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.455 mg | 0.078 mg | +483% |
| Riboflavin (Vitamin B2) | 0.220 mg | 0.363 mg | -39% |
| Niacin (Vitamin B3) | 2.63 mg | 19.9 mg | -87% |
| Pantothenic acid (Vitamin B5) | 1.47 mg | 0.909 mg | +62% |
| Vitamin B-6 — Pyridoxine | 0.351 mg | 0.203 mg | +73% |
| Biotin (Vitamin B7) | 622 ug | 13.0 ug | +4685% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | — | 85.0 mg | |
| Vitamin B-12 — Cobalamin | 0 ug | 0.880 ug | -100% |
| Vitamin A, RAE | 1.00 ug | 12.0 ug | -92% |
| Carotene, beta | — | 0 ug | |
| Carotene, alpha | — | 0 ug | |
| Vitamin E (alpha-tocopherol) | — | 3.33 mg | |
| Vitamin D (D2 + D3) | 0 ug | 1.70 ug | -100% |
| Minerals | |||
| Calcium, Ca | 66.0 mg | 232 mg | -72% |
| Iron, Fe | 4.98 mg | 4.63 mg | +8% |
| Magnesium, Mg | 127 mg | 69.0 mg | +84% |
| Phosphorus, P | 381 mg | 252 mg | +51% |
| Potassium, K | 1254 mg | 544 mg | +131% |
| Sodium, Na | 5.00 mg | 3668 mg | -100% |
| Zinc, Zn | 5.04 mg | 2.44 mg | +107% |
| Copper, Cu | 1.09 mg | 0.339 mg | +223% |
| Manganese, Mn | 1.73 mg | 0.100 mg | +1630% |
| Selenium, Se | 3.10 ug | 68.1 ug | -95% |
| Other Nutrients | |||
| Energy | 1377 kj | 879 kj | +57% |
| Ash | 3.26 g | 11.1 g | -71% |
| Total Sugars | — | 0 g | |
| Folic acid (Vitamin B9 — synthetic) | 622 ug | 13.0 ug | +4685% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 622 ug | 13.0 ug | +4685% |
| Vitamin B-12, added | — | 0 ug | |
| Retinol | 0 ug | 12.0 ug | -100% |
| Beta-carotene (Provitamin A) | — | 0 ug | |
| Vitamin A, IU | 17.0 IU | 40.0 IU | -57% |
| Beta-cryptoxanthin (Provitamin A) | — | 0 ug | |
| Lycopene | — | 0 ug | |
| Vitamin E, added | — | 0 mg | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | — | 0.020 mg | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | — | 0.170 mg | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | — | 0 mg | |
| Vitamin D (D2 + D3 — total) | 0 IU | 69.0 IU | -100% |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | — | 1.70 ug | |
| Vitamin K1 — Phylloquinone | — | 12.1 ug | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | — | 0 ug | |
| SFA 4:0 (Butyric acid) | — | 0 g | |
| SFA 6:0 (Caproic acid) | — | 0 g | |
| SFA 8:0 (Caprylic acid) | — | 0 g | |
| SFA 10:0 (Capric acid) | — | 0 g | |
| SFA 12:0 (Lauric acid) | — | 0.020 g | |
| SFA 14:0 (Myristic acid) | — | 0.428 g | |
| SFA 16:0 (Palmitic acid) | — | 1.33 g | |
| SFA 18:0 (Stearic acid) | — | 0.420 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | — | 0.590 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.050 g | 2.94 g | -98% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | — | 0.009 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | — | 0.163 g | |
| Fatty acids, total polyunsaturated | 0.113 g | 2.56 g | -96% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.113 g | 0.362 g | -69% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | — | 0.017 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | — | 0.078 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | — | 0.010 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | — | 0.763 g | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | — | 0.041 g | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | — | 1.29 g | |
| Phytosterols | 76.0 mg | — | |
| Tryptophan (EAA) | 0.191 g | 0.324 g | -41% |
| Threonine (EAA) | 0.674 g | 1.27 g | -47% |
| Isoleucine (EAA, BCAA) | 0.791 g | 1.33 g | -41% |
| Leucine (EAA, BCAA) | 1.67 g | 2.35 g | -29% |
| Lysine (EAA) | 1.50 g | 2.65 g | -44% |
| Methionine (EAA) | 0.210 g | 0.855 g | -75% |
| Cystine (conditionally essential) | 0.184 g | 0.310 g | -41% |
| Phenylalanine (EAA) | 1.05 g | 1.13 g | -7% |
| Tyrosine (conditionally essential) | 0.591 g | 0.975 g | -39% |
| Valine (EAA, BCAA) | 1.02 g | 1.49 g | -31% |
| Arginine (conditionally essential) | 1.28 g | 1.73 g | -26% |
| Histidine (EAA) | 0.524 g | 0.850 g | -38% |
| Alanine | 1.16 g | 1.75 g | -34% |
| Aspartic acid | 2.36 g | 2.96 g | -20% |
| Glutamic acid | 3.10 g | 4.31 g | -28% |
| Glycine (conditionally essential) | 0.756 g | 1.39 g | -45% |
| Proline (conditionally essential) | 0.874 g | 1.02 g | -14% |
| Serine | 0.976 g | 1.18 g | -17% |
| Alcohol, ethyl | — | 0 g | |
| Caffeine | — | 0 mg | |
| Theobromine | — | 0 mg | |
| 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 | 0 mg | |
| Purine, guanine | 51.0 mg | 39.0 mg | +31% |
| Purine, hypoxanthine | 15.0 mg | 14.0 mg | +7% |
| Purine, xanthine | 42.0 mg | 268 mg | -84% |
| Purines, total | 162 mg | 321 mg | -50% |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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