Beans vs Beans
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Beans, black turtle, mature seeds, cooked, boiled, with salt is higher in more vitamins & minerals
Calories (kcal)
Beans 130
Beans 237
Protein (g)
Beans 8.18
Beans 3.80
Carbs (g)
Beans 24.4
Beans 55.0
Fat (g)
Beans 0.350
Beans 0.030
Fiber (g)
Beans 8.30
Beans —
Quick answers
Which has more protein?
Beans, black turtle, mature seeds, cooked, boiled, with salt — 8.18g vs 3.80g per 100g.
Which has fewer calories?
Beans, black turtle, mature seeds, cooked, boiled, with salt — 130 vs 237 kcal per 100g.
Which is more nutrient-dense?
Beans, black turtle, mature seeds, 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 | 130 kcal | 237 kcal | -45% |
| Macronutrients | |||
| Water | 65.7 g | 40.6 g | +62% |
| Protein | 8.18 g | 3.80 g | +115% |
| Total lipid (fat) | 0.350 g | 0.030 g | +1067% |
| Carbohydrate, by difference | 24.4 g | 55.0 g | -56% |
| Fiber, total dietary | 8.30 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.089 g | 0.011 g | +709% |
| Fatty acids, total monounsaturated | 0.030 g | 0.003 g | +900% |
| 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) | 0.225 mg | 0.101 mg | +123% |
| Riboflavin (Vitamin B2) | 0.056 mg | 0.056 mg | = |
| Niacin (Vitamin B3) | 0.527 mg | 0.631 mg | -16% |
| Pantothenic acid (Vitamin B5) | 0.260 mg | 0.378 mg | -31% |
| Vitamin B-6 — Pyridoxine | 0.077 mg | 0.084 mg | -8% |
| Biotin (Vitamin B7) | 86.0 ug | 107 ug | -20% |
| 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 | 55.0 mg | 22.0 mg | +150% |
| Iron, Fe | 2.85 mg | 1.13 mg | +152% |
| Magnesium, Mg | 49.0 mg | 31.0 mg | +58% |
| Phosphorus, P | 152 mg | 74.0 mg | +105% |
| Potassium, K | 433 mg | 119 mg | +264% |
| Sodium, Na | 239 mg | 218 mg | +10% |
| Zinc, Zn | 0.760 mg | 1.56 mg | -51% |
| Copper, Cu | 0.269 mg | 0.265 mg | +2% |
| Manganese, Mn | 0.327 mg | 0.504 mg | -35% |
| Selenium, Se | 1.20 ug | 3.20 ug | -62% |
| Other Nutrients | |||
| Energy | 544 kj | 992 kj | -45% |
| Ash | 1.38 g | 0.580 g | +138% |
| Total Sugars | 0.320 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 86.0 ug | 107 ug | -20% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 86.0 ug | 107 ug | -20% |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 6.00 IU | 5.00 IU | +20% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 0 ug | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 3.30 ug | — | |
| SFA 14:0 (Myristic acid) | 0 g | — | |
| SFA 16:0 (Palmitic acid) | 0.084 g | — | |
| SFA 18:0 (Stearic acid) | 0.005 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.030 g | 0.003 g | +900% |
| Fatty acids, total polyunsaturated | 0.149 g | 0.006 g | +2383% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.081 g | 0.006 g | +1250% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.068 g | — | |
| Tryptophan (EAA) | 0.097 g | 0.036 g | +169% |
| Threonine (EAA) | 0.344 g | 0.129 g | +167% |
| Isoleucine (EAA, BCAA) | 0.361 g | 0.151 g | +139% |
| Leucine (EAA, BCAA) | 0.653 g | 0.319 g | +105% |
| Lysine (EAA) | 0.562 g | 0.286 g | +97% |
| Methionine (EAA) | 0.123 g | 0.040 g | +208% |
| Cystine (conditionally essential) | 0.089 g | 0.035 g | +154% |
| Phenylalanine (EAA) | 0.442 g | 0.201 g | +120% |
| Tyrosine (conditionally essential) | 0.230 g | 0.113 g | +104% |
| Valine (EAA, BCAA) | 0.428 g | 0.196 g | +118% |
| Arginine (conditionally essential) | 0.507 g | 0.246 g | +106% |
| Histidine (EAA) | 0.228 g | 0.100 g | +128% |
| Alanine | 0.343 g | 0.222 g | +55% |
| Aspartic acid | 0.990 g | 0.451 g | +120% |
| Glutamic acid | 1.25 g | 0.593 g | +110% |
| Glycine (conditionally essential) | 0.319 g | 0.145 g | +120% |
| Proline (conditionally essential) | 0.347 g | 0.167 g | +108% |
| Serine | 0.445 g | 0.187 g | +138% |
| 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 turtle, mature seeds, cooked, boiled, with salt nutrition facts Beans, adzuki, mature seeds, canned, sweetened nutrition facts Compare other foods →
Dig deeper — biggest differences
Potassium, K +264% in Beans, black turtle, mature seeds, cooked, boiled, with salt Iron, Fe +152% in Beans, black turtle, mature seeds, cooked, boiled, with salt Calcium, Ca +150% in Beans, black turtle, mature seeds, cooked, boiled, with salt Thiamin (Vitamin B1) +123% in Beans, black turtle, mature seeds, cooked, boiled, with salt
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