Beans vs Beans
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Beans, adzuki, mature seed, cooked, boiled, with salt is higher in more vitamins & minerals
Calories (kcal)
Beans 94
Beans 128
Protein (g)
Beans 4.75
Beans 7.52
Carbs (g)
Beans 21.1
Beans 24.8
Fat (g)
Beans 0.370
Beans 0.100
Fiber (g)
Beans 4.10
Beans 7.30
Quick answers
Which has more protein?
Beans, adzuki, mature seed, cooked, boiled, with salt — 7.52g vs 4.75g per 100g.
Which has fewer calories?
Beans, baked, canned, plain or vegetarian — 94 vs 128 kcal per 100g.
Which is more nutrient-dense?
Beans, adzuki, mature seed, cooked, boiled, with salt 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 | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 94 kcal | 128 kcal | -27% |
| Macronutrients | |||
| Water | 72.0 g | 66.3 g | +9% |
| Protein | 4.75 g | 7.52 g | -37% |
| Total lipid (fat) | 0.370 g | 0.100 g | +270% |
| Carbohydrate, by difference | 21.1 g | 24.8 g | -15% |
| Fiber, total dietary | 4.10 g | 7.30 g | -44% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.071 g | 0.036 g | +97% |
| Fatty acids, total monounsaturated | 0.095 g | 0.009 g | +956% |
| 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) | 0.096 mg | 0.115 mg | -17% |
| Riboflavin (Vitamin B2) | 0.039 mg | 0.064 mg | -39% |
| Niacin (Vitamin B3) | 0.428 mg | 0.717 mg | -40% |
| Pantothenic acid (Vitamin B5) | 0.216 mg | 0.430 mg | -50% |
| Vitamin B-6 — Pyridoxine | 0.084 mg | 0.096 mg | -13% |
| Biotin (Vitamin B7) | 12.0 ug | 121 ug | -90% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 31.5 mg | — | |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 5.00 ug | 0 ug | |
| Carotene, beta | 65.0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.150 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 34.0 mg | 28.0 mg | +21% |
| Iron, Fe | 1.19 mg | 2.00 mg | -40% |
| Magnesium, Mg | 27.0 mg | 52.0 mg | -48% |
| Phosphorus, P | 74.0 mg | 168 mg | -56% |
| Potassium, K | 224 mg | 532 mg | -58% |
| Sodium, Na | 343 mg | 244 mg | +41% |
| Zinc, Zn | 2.28 mg | 1.77 mg | +29% |
| Copper, Cu | 0.145 mg | 0.298 mg | -51% |
| Manganese, Mn | 0.109 mg | 0.573 mg | -81% |
| Selenium, Se | 5.00 ug | 1.20 ug | +317% |
| Other Nutrients | |||
| Energy | 393 kj | 536 kj | -27% |
| Ash | 1.75 g | 1.33 g | +32% |
| Total Sugars | 7.96 g | — | |
| Sucrose | 4.80 g | — | |
| Glucose | 1.59 g | — | |
| Fructose | 1.56 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0 g | — | |
| Galactose | 0 g | — | |
| Starch | 7.38 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 12.0 ug | 121 ug | -90% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 12.0 ug | 121 ug | -90% |
| Betaine | 0.100 mg | — | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 108 IU | 6.00 IU | +1700% |
| Beta-cryptoxanthin (Provitamin A) | 511 ug | — | |
| Lycopene | 16.0 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.710 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0.050 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 0.800 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 g | — | |
| SFA 13:0 (Tridecanoic acid) | 0 g | — | |
| SFA 14:0 (Myristic acid) | 0.001 g | — | |
| SFA 15:0 (Pentadecanoic acid) | 0 g | — | |
| SFA 16:0 (Palmitic acid) | 0.047 g | — | |
| SFA 17:0 (Margaric acid) | 0 g | — | |
| SFA 18:0 (Stearic acid) | 0.023 g | — | |
| SFA 20:0 (Arachidic acid) | 0 g | — | |
| SFA 22:0 (Behenic acid) | 0 g | — | |
| SFA 24:0 (Lignoceric acid) | 0 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.001 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.029 g | 0.009 g | +222% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 0.066 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | — | |
| Fatty acids, total polyunsaturated | 0.121 g | 0.021 g | +476% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.055 g | 0.021 g | +162% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.015 g | — | |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.051 g | — | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | — | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0 g | — | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | — | |
| Fatty acids, total trans-monoenoic | 0 g | — | |
| TFA 18:1 t | 0 g | — | |
| Tryptophan (EAA) | 0.051 g | 0.072 g | -29% |
| Threonine (EAA) | 0.149 g | 0.255 g | -42% |
| Isoleucine (EAA, BCAA) | 0.226 g | 0.300 g | -25% |
| Leucine (EAA, BCAA) | 0.405 g | 0.632 g | -36% |
| Lysine (EAA) | 0.298 g | 0.567 g | -47% |
| Methionine (EAA) | 0.047 g | 0.079 g | -41% |
| Cystine (conditionally essential) | 0.037 g | 0.070 g | -47% |
| Phenylalanine (EAA) | 0.267 g | 0.398 g | -33% |
| Tyrosine (conditionally essential) | 0.121 g | 0.224 g | -46% |
| Valine (EAA, BCAA) | 0.260 g | 0.387 g | -33% |
| Arginine (conditionally essential) | 0.229 g | 0.486 g | -53% |
| Histidine (EAA) | 0.132 g | 0.198 g | -33% |
| Alanine | 0.203 g | 0.439 g | -54% |
| Aspartic acid | 0.631 g | 0.891 g | -29% |
| Glutamic acid | 0.800 g | 1.17 g | -32% |
| Glycine (conditionally essential) | 0.186 g | 0.286 g | -35% |
| Proline (conditionally essential) | 0.240 g | 0.331 g | -27% |
| Serine | 0.320 g | 0.369 g | -13% |
| Hydroxyproline | 0 g | — | |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
| Daidzein | 0 mg | — | |
| Genistein | 0.005 mg | — | |
| Choline | |||
| Choline from glycerophoshocholine | 1.30 mg | — | |
| Choline from phosphatidylcholine | 12.0 mg | — | |
| Choline from phosphocholine | 0.800 mg | — | |
| Choline from sphingomyelin | 0 mg | — | |
| Free Choline | 17.0 mg | — | |
| Total Choline | 32.0 mg | — | |
| Isoflavones | |||
| Total isoflavones | 0.005 mg | — | |
* 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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