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 132
Beans 128
Protein (g)
Beans 8.86
Beans 7.52
Carbs (g)
Beans 23.7
Beans 24.8
Fat (g)
Beans 0.540
Beans 0.100
Fiber (g)
Beans 8.70
Beans 7.30
Quick answers
Which has more protein?
Beans, black, mature seeds, cooked, boiled, without salt — 8.86g vs 7.52g per 100g.
Which has fewer calories?
Beans, adzuki, mature seed, cooked, boiled, with salt — 128 vs 132 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 | 132 kcal | 128 kcal | +3% |
| Macronutrients | |||
| Water | 65.7 g | 66.3 g | -1% |
| Protein | 8.86 g | 7.52 g | +18% |
| Total lipid (fat) | 0.540 g | 0.100 g | +440% |
| Carbohydrate, by difference | 23.7 g | 24.8 g | -4% |
| Fiber, total dietary | 8.70 g | 7.30 g | +19% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.139 g | 0.036 g | +286% |
| Fatty acids, total monounsaturated | 0.047 g | 0.009 g | +422% |
| 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) | 0.244 mg | 0.115 mg | +112% |
| Riboflavin (Vitamin B2) | 0.059 mg | 0.064 mg | -8% |
| Niacin (Vitamin B3) | 0.505 mg | 0.717 mg | -30% |
| Pantothenic acid (Vitamin B5) | 0.242 mg | 0.430 mg | -44% |
| Vitamin B-6 — Pyridoxine | 0.069 mg | 0.096 mg | -28% |
| Biotin (Vitamin B7) | 149 ug | 121 ug | +23% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 32.6 mg | — | |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 0 ug | 0 ug | = |
| Carotene, beta | 0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.870 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 27.0 mg | 28.0 mg | -4% |
| Iron, Fe | 2.10 mg | 2.00 mg | +5% |
| Magnesium, Mg | 70.0 mg | 52.0 mg | +35% |
| Phosphorus, P | 140 mg | 168 mg | -17% |
| Potassium, K | 355 mg | 532 mg | -33% |
| Sodium, Na | 1.00 mg | 244 mg | -100% |
| Zinc, Zn | 1.12 mg | 1.77 mg | -37% |
| Copper, Cu | 0.209 mg | 0.298 mg | -30% |
| Manganese, Mn | 0.444 mg | 0.573 mg | -23% |
| Selenium, Se | 1.20 ug | 1.20 ug | = |
| Other Nutrients | |||
| Energy | 552 kj | 536 kj | +3% |
| Ash | 1.15 g | 1.33 g | -14% |
| Total Sugars | 0.320 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 149 ug | 121 ug | +23% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 149 ug | 121 ug | +23% |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 6.00 IU | 6.00 IU | = |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 0 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 3.30 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 14:0 (Myristic acid) | 0 g | — | |
| SFA 16:0 (Palmitic acid) | 0.130 g | — | |
| SFA 18:0 (Stearic acid) | 0.008 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.047 g | 0.009 g | +422% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | — | |
| Fatty acids, total polyunsaturated | 0.231 g | 0.021 g | +1000% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.126 g | 0.021 g | +500% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.105 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) | 0.105 g | 0.072 g | +46% |
| Threonine (EAA) | 0.373 g | 0.255 g | +46% |
| Isoleucine (EAA, BCAA) | 0.391 g | 0.300 g | +30% |
| Leucine (EAA, BCAA) | 0.708 g | 0.632 g | +12% |
| Lysine (EAA) | 0.608 g | 0.567 g | +7% |
| Methionine (EAA) | 0.133 g | 0.079 g | +68% |
| Cystine (conditionally essential) | 0.096 g | 0.070 g | +37% |
| Phenylalanine (EAA) | 0.479 g | 0.398 g | +20% |
| Tyrosine (conditionally essential) | 0.250 g | 0.224 g | +12% |
| Valine (EAA, BCAA) | 0.464 g | 0.387 g | +20% |
| Arginine (conditionally essential) | 0.549 g | 0.486 g | +13% |
| Histidine (EAA) | 0.247 g | 0.198 g | +25% |
| Alanine | 0.372 g | 0.439 g | -15% |
| Aspartic acid | 1.07 g | 0.891 g | +20% |
| Glutamic acid | 1.35 g | 1.17 g | +15% |
| Glycine (conditionally essential) | 0.346 g | 0.286 g | +21% |
| Proline (conditionally essential) | 0.376 g | 0.331 g | +14% |
| Serine | 0.482 g | 0.369 g | +31% |
| 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.
Beans, black, mature seeds, cooked, boiled, without salt nutrition facts Beans, adzuki, mature seed, cooked, boiled, with salt nutrition facts Compare other foods →
Dig deeper — biggest differences
Thiamin (Vitamin B1) +112% in Beans, black, mature seeds, cooked, boiled, without salt Sodium, Na -100% in Beans, black, mature seeds, cooked, boiled, without salt Pantothenic acid (Vitamin B5) -44% in Beans, black, mature seeds, cooked, boiled, without salt Zinc, Zn -37% in Beans, black, mature seeds, cooked, boiled, without salt
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