Beans vs Beans
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Beans, black turtle, mature seeds, raw is higher in more vitamins & minerals
Calories (kcal)
Beans 339
Beans 237
Protein (g)
Beans 21.3
Beans 3.80
Carbs (g)
Beans 63.3
Beans 55.0
Fat (g)
Beans 0.900
Beans 0.030
Fiber (g)
Beans 15.5
Beans —
Quick answers
Which has more protein?
Beans, black turtle, mature seeds, raw — 21.3g vs 3.80g per 100g.
Which has fewer calories?
Beans, adzuki, mature seeds, canned, sweetened — 237 vs 339 kcal per 100g.
Which is more nutrient-dense?
Beans, black turtle, 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 | 339 kcal | 237 kcal | +43% |
| Macronutrients | |||
| Water | 11.0 g | 40.6 g | -73% |
| Protein | 21.3 g | 3.80 g | +459% |
| Total lipid (fat) | 0.900 g | 0.030 g | +2900% |
| Carbohydrate, by difference | 63.3 g | 55.0 g | +15% |
| Fiber, total dietary | 15.5 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.232 g | 0.011 g | +2009% |
| Fatty acids, total monounsaturated | 0.078 g | 0.003 g | +2500% |
| 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 | = |
| 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 | 160 mg | 22.0 mg | +627% |
| Iron, Fe | 8.70 mg | 1.13 mg | +670% |
| Magnesium, Mg | 160 mg | 31.0 mg | +416% |
| Phosphorus, P | 440 mg | 74.0 mg | +495% |
| Potassium, K | 1500 mg | 119 mg | +1161% |
| Sodium, Na | 9.00 mg | 218 mg | -96% |
| Zinc, Zn | 2.20 mg | 1.56 mg | +41% |
| Copper, Cu | 1.00 mg | 0.265 mg | +277% |
| Manganese, Mn | 1.00 mg | 0.504 mg | +98% |
| Selenium, Se | 3.20 ug | 3.20 ug | = |
| Other Nutrients | |||
| Energy | 1417 kj | 992 kj | +43% |
| 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% |
| 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 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) | 0.218 g | — | |
| SFA 18:0 (Stearic acid) | 0.014 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.078 g | 0.003 g | +2500% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | — | |
| Fatty acids, total polyunsaturated | 0.387 g | 0.006 g | +6350% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.211 g | 0.006 g | +3417% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.176 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) | 0.252 g | 0.036 g | +600% |
| Threonine (EAA) | 0.894 g | 0.129 g | +593% |
| Isoleucine (EAA, BCAA) | 0.938 g | 0.151 g | +521% |
| Leucine (EAA, BCAA) | 1.70 g | 0.319 g | +432% |
| Lysine (EAA) | 1.46 g | 0.286 g | +410% |
| Methionine (EAA) | 0.320 g | 0.040 g | +700% |
| Cystine (conditionally essential) | 0.231 g | 0.035 g | +560% |
| Phenylalanine (EAA) | 1.15 g | 0.201 g | +472% |
| Tyrosine (conditionally essential) | 0.598 g | 0.113 g | +429% |
| Valine (EAA, BCAA) | 1.11 g | 0.196 g | +467% |
| Arginine (conditionally essential) | 1.32 g | 0.246 g | +435% |
| Histidine (EAA) | 0.592 g | 0.100 g | +492% |
| Alanine | 0.891 g | 0.222 g | +301% |
| Aspartic acid | 2.57 g | 0.451 g | +470% |
| Glutamic acid | 3.24 g | 0.593 g | +446% |
| Glycine (conditionally essential) | 0.830 g | 0.145 g | +472% |
| Proline (conditionally essential) | 0.901 g | 0.167 g | +440% |
| Serine | 1.16 g | 0.187 g | +518% |
| 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.
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