Beans vs Beans
Nutrition comparison per 100g · USDA Foundation Foods & USDA SR Legacy
Calories (kcal)
Protein (g)
Carbs (g)
Fat (g)
Fiber (g)
Quick answers
Which has more protein?
Beans, black, canned, sodium added, drained and rinsed — 6.91g vs 3.80g per 100g.
Which is more nutrient-dense?
Beans, black, canned, sodium added, drained and rinsed 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 | — | 237 kcal | |
| Macronutrients | |||
| Water | 70.8 g | 40.6 g | +74% |
| Protein | 6.91 g | 3.80 g | +82% |
| Total lipid (fat) | 1.27 g | 0.030 g | +4143% |
| Carbohydrate, by difference | 19.8 g | 55.0 g | -64% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | — | 0.011 g | |
| Fatty acids, total monounsaturated | — | 0.003 g | |
| Fatty acids, total trans | — | 0 g | |
| Cholesterol | — | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | — | 0 mg | |
| Thiamin (Vitamin B1) | — | 0.101 mg | |
| Riboflavin (Vitamin B2) | — | 0.056 mg | |
| Niacin (Vitamin B3) | — | 0.631 mg | |
| Pantothenic acid (Vitamin B5) | — | 0.378 mg | |
| Vitamin B-6 — Pyridoxine | — | 0.084 mg | |
| Biotin (Vitamin B7) | — | 107 ug | |
| Folate, total (Vitamin B9) | — | 0 ug | |
| Vitamin B-12 — Cobalamin | — | 0 ug | |
| Vitamin A, RAE | — | 0 ug | |
| Vitamin D (D2 + D3) | — | 0 ug | |
| Minerals | |||
| Calcium, Ca | 43.3 mg | 22.0 mg | +97% |
| Iron, Fe | 1.69 mg | 1.13 mg | +49% |
| Magnesium, Mg | 32.5 mg | 31.0 mg | +5% |
| Phosphorus, P | 90.9 mg | 74.0 mg | +23% |
| Potassium, K | 253 mg | 119 mg | +113% |
| Sodium, Na | 218 mg | 218 mg | = |
| Zinc, Zn | 0.740 mg | 1.56 mg | -53% |
| Copper, Cu | 0.336 mg | 0.265 mg | +27% |
| Manganese, Mn | 0.332 mg | 0.504 mg | -34% |
| Selenium, Se | — | 3.20 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 118 kcal | — | |
| Energy (Atwater Specific Factors) | 115 kcal | — | |
| Energy | — | 992 kj | |
| Nitrogen | 1.11 g | — | |
| Ash | 1.21 g | 0.580 g | +109% |
| Total dietary fiber (AOAC 2011.25) | 6.69 g | — | |
| Starch | 11.8 g | — | |
| Resistant starch | 2.00 g | — | |
| Folic acid (Vitamin B9 — synthetic) | — | 107 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | — | 107 ug | |
| Retinol | — | 0 ug | |
| Vitamin A, IU | — | 5.00 IU | |
| Vitamin D (D2 + D3 — total) | — | 0 IU | |
| MUFA 18:1 (Omega-9, Oleic acid family) | — | 0.003 g | |
| Fatty acids, total polyunsaturated | — | 0.006 g | |
| PUFA 18:2 (Omega-6, Linoleic acid) | — | 0.006 g | |
| Tryptophan (EAA) | — | 0.036 g | |
| Threonine (EAA) | — | 0.129 g | |
| Isoleucine (EAA, BCAA) | — | 0.151 g | |
| Leucine (EAA, BCAA) | — | 0.319 g | |
| Lysine (EAA) | — | 0.286 g | |
| Methionine (EAA) | — | 0.040 g | |
| Cystine (conditionally essential) | — | 0.035 g | |
| Phenylalanine (EAA) | — | 0.201 g | |
| Tyrosine (conditionally essential) | — | 0.113 g | |
| Valine (EAA, BCAA) | — | 0.196 g | |
| Arginine (conditionally essential) | — | 0.246 g | |
| Histidine (EAA) | — | 0.100 g | |
| Alanine | — | 0.222 g | |
| Aspartic acid | — | 0.451 g | |
| Glutamic acid | — | 0.593 g | |
| Glycine (conditionally essential) | — | 0.145 g | |
| Proline (conditionally essential) | — | 0.167 g | |
| Serine | — | 0.187 g | |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Dig deeper — biggest differences
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