Beans vs Beans
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Beans, black turtle, mature seeds, canned is higher in more vitamins & minerals
Calories (kcal)
Beans 91
Beans 237
Protein (g)
Beans 6.03
Beans 3.80
Carbs (g)
Beans 16.5
Beans 55.0
Fat (g)
Beans 0.290
Beans 0.030
Fiber (g)
Beans 6.90
Beans —
Quick answers
Which has more protein?
Beans, black turtle, mature seeds, canned — 6.03g vs 3.80g per 100g.
Which has fewer calories?
Beans, black turtle, mature seeds, canned — 91 vs 237 kcal per 100g.
Which is more nutrient-dense?
Beans, black turtle, mature seeds, canned 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 | 91 kcal | 237 kcal | -62% |
| Macronutrients | |||
| Water | 75.6 g | 40.6 g | +86% |
| Protein | 6.03 g | 3.80 g | +59% |
| Total lipid (fat) | 0.290 g | 0.030 g | +867% |
| Carbohydrate, by difference | 16.5 g | 55.0 g | -70% |
| Fiber, total dietary | 6.90 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.075 g | 0.011 g | +582% |
| Fatty acids, total monounsaturated | 0.025 g | 0.003 g | +733% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 2.70 mg | 0 mg | |
| Thiamin (Vitamin B1) | 0.140 mg | 0.101 mg | +39% |
| Riboflavin (Vitamin B2) | 0.120 mg | 0.056 mg | +114% |
| Niacin (Vitamin B3) | 0.620 mg | 0.631 mg | -2% |
| Pantothenic acid (Vitamin B5) | 0.184 mg | 0.378 mg | -51% |
| Vitamin B-6 — Pyridoxine | 0.055 mg | 0.084 mg | -35% |
| Biotin (Vitamin B7) | 61.0 ug | 107 ug | -43% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 23.2 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) | 0.620 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 35.0 mg | 22.0 mg | +59% |
| Iron, Fe | 1.90 mg | 1.13 mg | +68% |
| Magnesium, Mg | 35.0 mg | 31.0 mg | +13% |
| Phosphorus, P | 108 mg | 74.0 mg | +46% |
| Potassium, K | 308 mg | 119 mg | +159% |
| Sodium, Na | 384 mg | 218 mg | +76% |
| Zinc, Zn | 0.540 mg | 1.56 mg | -65% |
| Copper, Cu | 0.192 mg | 0.265 mg | -28% |
| Manganese, Mn | 0.233 mg | 0.504 mg | -54% |
| Selenium, Se | 1.30 ug | 3.20 ug | -59% |
| Other Nutrients | |||
| Energy | 380 kj | 992 kj | -62% |
| Ash | 1.49 g | 0.580 g | +157% |
| Total Sugars | 0.230 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 61.0 ug | 107 ug | -43% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 61.0 ug | 107 ug | -43% |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 4.00 IU | 5.00 IU | -20% |
| 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 | 2.30 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) | 0.070 g | — | |
| SFA 18:0 (Stearic acid) | 0.004 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.025 g | 0.003 g | +733% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | — | |
| Fatty acids, total polyunsaturated | 0.125 g | 0.006 g | +1983% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.068 g | 0.006 g | +1033% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.057 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) | 0.072 g | 0.036 g | +100% |
| Threonine (EAA) | 0.222 g | 0.129 g | +72% |
| Isoleucine (EAA, BCAA) | 0.285 g | 0.151 g | +89% |
| Leucine (EAA, BCAA) | 0.512 g | 0.319 g | +61% |
| Lysine (EAA) | 0.422 g | 0.286 g | +48% |
| Methionine (EAA) | 0.079 g | 0.040 g | +98% |
| Cystine (conditionally essential) | 0.056 g | 0.035 g | +60% |
| Phenylalanine (EAA) | 0.356 g | 0.201 g | +77% |
| Tyrosine (conditionally essential) | 0.143 g | 0.113 g | +27% |
| Valine (EAA, BCAA) | 0.348 g | 0.196 g | +78% |
| Arginine (conditionally essential) | 0.331 g | 0.246 g | +35% |
| Histidine (EAA) | 0.166 g | 0.100 g | +66% |
| Alanine | 0.274 g | 0.222 g | +23% |
| Aspartic acid | 0.755 g | 0.451 g | +67% |
| Glutamic acid | 0.969 g | 0.593 g | +63% |
| Glycine (conditionally essential) | 0.244 g | 0.145 g | +68% |
| Proline (conditionally essential) | 0.345 g | 0.167 g | +107% |
| Serine | 0.378 g | 0.187 g | +102% |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
| Daidzein | 0 mg | — | |
| Genistein | 0 mg | — | |
| Isoflavones | |||
| Total isoflavones | 0 mg | — | |
| Purines | |||
| Purine, adenine | 12.7 mg | — | |
| Purine, guanine | 11.1 mg | — | |
| Purine, hypoxanthine | 0.100 mg | — | |
| Purine, uric acid | 0 mg | — | |
| Purine, xanthine | 0.200 mg | — | |
| Purines, total | 24.1 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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