Beans vs Beans
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Beans, black, mature seeds, raw is higher in more vitamins & minerals
Calories (kcal)
Beans 341
Beans 237
Protein (g)
Beans 21.6
Beans 3.80
Carbs (g)
Beans 62.4
Beans 55.0
Fat (g)
Beans 1.42
Beans 0.030
Fiber (g)
Beans 15.5
Beans —
Quick answers
Which has more protein?
Beans, black, mature seeds, raw — 21.6g vs 3.80g per 100g.
Which has fewer calories?
Beans, adzuki, mature seeds, canned, sweetened — 237 vs 341 kcal per 100g.
Which is more nutrient-dense?
Beans, black, 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 | Beans | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 341 kcal | 237 kcal | +44% |
| Macronutrients | |||
| Water | 11.0 g | 40.6 g | -73% |
| Protein | 21.6 g | 3.80 g | +468% |
| Total lipid (fat) | 1.42 g | 0.030 g | +4633% |
| Carbohydrate, by difference | 62.4 g | 55.0 g | +13% |
| Fiber, total dietary | 15.5 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.366 g | 0.011 g | +3227% |
| Fatty acids, total monounsaturated | 0.123 g | 0.003 g | +4000% |
| 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) | 0.900 mg | 0.101 mg | +791% |
| Riboflavin (Vitamin B2) | 0.193 mg | 0.056 mg | +245% |
| Niacin (Vitamin B3) | 1.96 mg | 0.631 mg | +210% |
| Pantothenic acid (Vitamin B5) | 0.899 mg | 0.378 mg | +138% |
| Vitamin B-6 — Pyridoxine | 0.286 mg | 0.084 mg | +240% |
| Biotin (Vitamin B7) | 444 ug | 107 ug | +315% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 66.4 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) | 0.210 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 123 mg | 22.0 mg | +459% |
| Iron, Fe | 5.02 mg | 1.13 mg | +344% |
| Magnesium, Mg | 171 mg | 31.0 mg | +452% |
| Phosphorus, P | 352 mg | 74.0 mg | +376% |
| Potassium, K | 1483 mg | 119 mg | +1146% |
| Sodium, Na | 5.00 mg | 218 mg | -98% |
| Zinc, Zn | 3.65 mg | 1.56 mg | +134% |
| Copper, Cu | 0.841 mg | 0.265 mg | +217% |
| Manganese, Mn | 1.06 mg | 0.504 mg | +110% |
| Selenium, Se | 3.20 ug | 3.20 ug | = |
| Other Nutrients | |||
| Energy | 1425 kj | 992 kj | +44% |
| Ash | 3.60 g | 0.580 g | +521% |
| Total Sugars | 2.12 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 444 ug | 107 ug | +315% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 444 ug | 107 ug | +315% |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 17.0 IU | 5.00 IU | +240% |
| 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 | 5.60 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) | 0.001 g | — | |
| SFA 16:0 (Palmitic acid) | 0.343 g | — | |
| SFA 18:0 (Stearic acid) | 0.022 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.123 g | 0.003 g | +4000% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | — | |
| Fatty acids, total polyunsaturated | 0.610 g | 0.006 g | +10067% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.332 g | 0.006 g | +5433% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.278 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) | 0.256 g | 0.036 g | +611% |
| Threonine (EAA) | 0.909 g | 0.129 g | +605% |
| Isoleucine (EAA, BCAA) | 0.954 g | 0.151 g | +532% |
| Leucine (EAA, BCAA) | 1.73 g | 0.319 g | +441% |
| Lysine (EAA) | 1.48 g | 0.286 g | +419% |
| Methionine (EAA) | 0.325 g | 0.040 g | +712% |
| Cystine (conditionally essential) | 0.235 g | 0.035 g | +571% |
| Phenylalanine (EAA) | 1.17 g | 0.201 g | +481% |
| Tyrosine (conditionally essential) | 0.608 g | 0.113 g | +438% |
| Valine (EAA, BCAA) | 1.13 g | 0.196 g | +477% |
| Arginine (conditionally essential) | 1.34 g | 0.246 g | +443% |
| Histidine (EAA) | 0.601 g | 0.100 g | +501% |
| Alanine | 0.905 g | 0.222 g | +308% |
| Aspartic acid | 2.61 g | 0.451 g | +479% |
| Glutamic acid | 3.29 g | 0.593 g | +455% |
| Glycine (conditionally essential) | 0.843 g | 0.145 g | +481% |
| Proline (conditionally essential) | 0.916 g | 0.167 g | +449% |
| Serine | 1.17 g | 0.187 g | +528% |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
| Daidzein | 0.007 mg | — | |
| Genistein | 0 mg | — | |
| Proanthocyanidin dimers | 5.20 mg | — | |
| Proanthocyanidin trimers | 0 mg | — | |
| Proanthocyanidin 4-6mers | 0 mg | — | |
| Proanthocyanidin 7-10mers | 0 mg | — | |
| Proanthocyanidin polymers (>10mers) | 0 mg | — | |
| Isoflavones | |||
| Total isoflavones | 0.007 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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