Beans vs Beans

Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy

Beans, cranberry (roman), mature seeds, raw is higher in more vitamins & minerals

Calories (kcal)

Beans 335
Beans 237

Protein (g)

Beans 23.0
Beans 3.80

Carbs (g)

Beans 60.0
Beans 55.0

Fat (g)

Beans 1.23
Beans 0.030

Fiber (g)

Beans 24.7
Beans —

Quick answers

Which has more protein?

Beans, cranberry (roman), mature seeds, raw — 23.0g vs 3.80g per 100g.

Which has fewer calories?

Beans, adzuki, mature seeds, canned, sweetened — 237 vs 335 kcal per 100g.

Which is more nutrient-dense?

Beans, cranberry (roman), 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
Energy
Energy 335 kcal 237 kcal
Macronutrients
Water 12.4 g 40.6 g
Protein 23.0 g 3.80 g
Total lipid (fat) 1.23 g 0.030 g
Carbohydrate, by difference 60.0 g 55.0 g
Fiber, total dietary 24.7 g —
Fats & Fatty Acids
Fatty acids, total saturated 0.316 g 0.011 g
Fatty acids, total monounsaturated 0.106 g 0.003 g
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) 0.747 mg 0.101 mg
Riboflavin (Vitamin B2) 0.213 mg 0.056 mg
Niacin (Vitamin B3) 1.46 mg 0.631 mg
Pantothenic acid (Vitamin B5) 0.748 mg 0.378 mg
Vitamin B-6 — Pyridoxine 0.309 mg 0.084 mg
Biotin (Vitamin B7) 604 ug 107 ug
Folate, total (Vitamin B9) 0 ug 0 ug
Vitamin B-12 — Cobalamin 0 ug 0 ug
Vitamin A, RAE 0 ug 0 ug
Vitamin D (D2 + D3) 0 ug 0 ug
Minerals
Calcium, Ca 127 mg 22.0 mg
Iron, Fe 5.00 mg 1.13 mg
Magnesium, Mg 156 mg 31.0 mg
Phosphorus, P 372 mg 74.0 mg
Potassium, K 1332 mg 119 mg
Sodium, Na 6.00 mg 218 mg
Zinc, Zn 3.63 mg 1.56 mg
Copper, Cu 0.794 mg 0.265 mg
Manganese, Mn 0.920 mg 0.504 mg
Selenium, Se 12.7 ug 3.20 ug
Other Nutrients
Energy 1402 kj 992 kj
Ash 3.31 g 0.580 g
Folic acid (Vitamin B9 — synthetic) 604 ug 107 ug
Folate, DFE (Vitamin B9 — dietary folate equivalents) 604 ug 107 ug
Retinol 0 ug 0 ug
Vitamin A, IU 2.00 IU 5.00 IU
Vitamin D (D2 + D3 — total) 0 IU 0 IU
SFA 14:0 (Myristic acid) 0.001 g —
SFA 16:0 (Palmitic acid) 0.296 g —
SFA 18:0 (Stearic acid) 0.019 g —
MUFA 18:1 (Omega-9, Oleic acid family) 0.106 g 0.003 g
Fatty acids, total polyunsaturated 0.527 g 0.006 g
PUFA 18:2 (Omega-6, Linoleic acid) 0.287 g 0.006 g
PUFA 18:3 (Omega-3, Alpha-linolenic family) 0.240 g —
Tryptophan (EAA) 0.273 g 0.036 g
Threonine (EAA) 0.969 g 0.129 g
Isoleucine (EAA, BCAA) 1.02 g 0.151 g
Leucine (EAA, BCAA) 1.84 g 0.319 g
Lysine (EAA) 1.58 g 0.286 g
Methionine (EAA) 0.346 g 0.040 g
Cystine (conditionally essential) 0.251 g 0.035 g
Phenylalanine (EAA) 1.25 g 0.201 g
Tyrosine (conditionally essential) 0.648 g 0.113 g
Valine (EAA, BCAA) 1.21 g 0.196 g
Arginine (conditionally essential) 1.43 g 0.246 g
Histidine (EAA) 0.641 g 0.100 g
Alanine 0.965 g 0.222 g
Aspartic acid 2.79 g 0.451 g
Glutamic acid 3.51 g 0.593 g
Glycine (conditionally essential) 0.899 g 0.145 g
Proline (conditionally essential) 0.976 g 0.167 g
Serine 1.25 g 0.187 g
Daidzein 0 mg —
Genistein 0 mg —
Isoflavones
Total isoflavones 0.010 mg —
Purines
Purine, adenine 21.0 mg —
Purine, guanine 19.0 mg —
Purine, hypoxanthine 23.0 mg —
Purine, xanthine 12.0 mg —
Purines, total 75.0 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, cranberry (roman), mature seeds, raw nutrition facts Beans, adzuki, mature seeds, canned, sweetened nutrition facts Compare other foods →

Dig deeper — biggest differences

Potassium, K +1019% in Beans, cranberry (roman), mature seeds, raw Thiamin (Vitamin B1) +640% in Beans, cranberry (roman), mature seeds, raw Protein +506% in Beans, cranberry (roman), mature seeds, raw Calcium, Ca +477% in Beans, cranberry (roman), mature seeds, raw

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