Beans vs Beans
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Beans, baked, canned, with franks is higher in more vitamins & minerals
Calories (kcal)
Beans 142
Beans 237
Protein (g)
Beans 6.75
Beans 3.80
Carbs (g)
Beans 15.4
Beans 55.0
Fat (g)
Beans 6.57
Beans 0.030
Fiber (g)
Beans 6.90
Beans —
Quick answers
Which has more protein?
Beans, baked, canned, with franks — 6.75g vs 3.80g per 100g.
Which has fewer calories?
Beans, baked, canned, with franks — 142 vs 237 kcal per 100g.
Which is more nutrient-dense?
Beans, baked, canned, with franks 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 | 142 kcal | 237 kcal | -40% |
| Macronutrients | |||
| Water | 69.3 g | 40.6 g | +71% |
| Protein | 6.75 g | 3.80 g | +78% |
| Total lipid (fat) | 6.57 g | 0.030 g | +21800% |
| Carbohydrate, by difference | 15.4 g | 55.0 g | -72% |
| Fiber, total dietary | 6.90 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 2.35 g | 0.011 g | +21282% |
| Fatty acids, total monounsaturated | 2.83 g | 0.003 g | +94233% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 6.00 mg | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 2.30 mg | 0 mg | |
| Thiamin (Vitamin B1) | 0.058 mg | 0.101 mg | -43% |
| Riboflavin (Vitamin B2) | 0.056 mg | 0.056 mg | = |
| Niacin (Vitamin B3) | 0.901 mg | 0.631 mg | +43% |
| Pantothenic acid (Vitamin B5) | 0.139 mg | 0.378 mg | -63% |
| Vitamin B-6 — Pyridoxine | 0.046 mg | 0.084 mg | -45% |
| Biotin (Vitamin B7) | 30.0 ug | 107 ug | -72% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 34.9 mg | — | |
| Vitamin B-12 — Cobalamin | 0.340 ug | 0 ug | |
| Vitamin A, RAE | 4.00 ug | 0 ug | |
| Carotene, beta | 52.0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.160 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 48.0 mg | 22.0 mg | +118% |
| Iron, Fe | 1.73 mg | 1.13 mg | +53% |
| Magnesium, Mg | 28.0 mg | 31.0 mg | -10% |
| Phosphorus, P | 104 mg | 74.0 mg | +41% |
| Potassium, K | 235 mg | 119 mg | +97% |
| Sodium, Na | 430 mg | 218 mg | +97% |
| Zinc, Zn | 1.87 mg | 1.56 mg | +20% |
| Copper, Cu | 0.213 mg | 0.265 mg | -20% |
| Manganese, Mn | 0.420 mg | 0.504 mg | -17% |
| Selenium, Se | 6.50 ug | 3.20 ug | +103% |
| Other Nutrients | |||
| Energy | 596 kj | 992 kj | -40% |
| Ash | 1.95 g | 0.580 g | +236% |
| Total Sugars | 6.53 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 30.0 ug | 107 ug | -72% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 30.0 ug | 107 ug | -72% |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 87.0 IU | 5.00 IU | +1640% |
| Beta-cryptoxanthin (Provitamin A) | 409 ug | — | |
| Lycopene | 13.0 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 1.00 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) | 0.016 g | — | |
| SFA 12:0 (Lauric acid) | 0.012 g | — | |
| SFA 14:0 (Myristic acid) | 0.108 g | — | |
| SFA 16:0 (Palmitic acid) | 0.810 g | — | |
| SFA 18:0 (Stearic acid) | 0.751 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.266 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 2.56 g | 0.003 g | +85367% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | — | |
| Fatty acids, total polyunsaturated | 0.836 g | 0.006 g | +13833% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.628 g | 0.006 g | +10367% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.208 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic 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 | — | |
| Tryptophan (EAA) | 0.077 g | 0.036 g | +114% |
| Threonine (EAA) | 0.279 g | 0.129 g | +116% |
| Isoleucine (EAA, BCAA) | 0.297 g | 0.151 g | +97% |
| Leucine (EAA, BCAA) | 0.534 g | 0.319 g | +67% |
| Lysine (EAA) | 0.472 g | 0.286 g | +65% |
| Methionine (EAA) | 0.105 g | 0.040 g | +162% |
| Cystine (conditionally essential) | 0.074 g | 0.035 g | +111% |
| Phenylalanine (EAA) | 0.349 g | 0.201 g | +74% |
| Tyrosine (conditionally essential) | 0.190 g | 0.113 g | +68% |
| Valine (EAA, BCAA) | 0.345 g | 0.196 g | +76% |
| Arginine (conditionally essential) | 0.427 g | 0.246 g | +74% |
| Histidine (EAA) | 0.190 g | 0.100 g | +90% |
| Alanine | 0.302 g | 0.222 g | +36% |
| Aspartic acid | 0.800 g | 0.451 g | +77% |
| Glutamic acid | 1.04 g | 0.593 g | +75% |
| Glycine (conditionally essential) | 0.288 g | 0.145 g | +99% |
| Proline (conditionally essential) | 0.290 g | 0.167 g | +74% |
| Serine | 0.357 g | 0.187 g | +91% |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Like this comparison?
Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.