Beans vs Fish
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
Fish 210
Protein (g)
Beans 23.0
Fish 28.9
Carbs (g)
Beans 60.0
Fish 0
Fat (g)
Beans 1.23
Fish 9.71
Fiber (g)
Beans 24.7
Fish 0
Quick answers
Which has more protein?
Fish, anchovy, european, canned in oil, drained solids — 28.9g vs 23.0g per 100g.
Which has fewer calories?
Fish, anchovy, european, canned in oil, drained solids — 210 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 | Fish | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 335 kcal | 210 kcal | +60% |
| Macronutrients | |||
| Water | 12.4 g | 50.3 g | -75% |
| Protein | 23.0 g | 28.9 g | -20% |
| Total lipid (fat) | 1.23 g | 9.71 g | -87% |
| Carbohydrate, by difference | 60.0 g | 0 g | |
| Fiber, total dietary | 24.7 g | 0 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.316 g | 2.20 g | -86% |
| Fatty acids, total monounsaturated | 0.106 g | 3.77 g | -97% |
| Fatty acids, total trans | 0 g | — | |
| Cholesterol | 0 mg | 85.0 mg | -100% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.747 mg | 0.078 mg | +858% |
| Riboflavin (Vitamin B2) | 0.213 mg | 0.363 mg | -41% |
| Niacin (Vitamin B3) | 1.46 mg | 19.9 mg | -93% |
| Pantothenic acid (Vitamin B5) | 0.748 mg | 0.909 mg | -18% |
| Vitamin B-6 — Pyridoxine | 0.309 mg | 0.203 mg | +52% |
| Biotin (Vitamin B7) | 604 ug | 13.0 ug | +4546% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | — | 85.0 mg | |
| Vitamin B-12 — Cobalamin | 0 ug | 0.880 ug | -100% |
| Vitamin A, RAE | 0 ug | 12.0 ug | -100% |
| Carotene, beta | — | 0 ug | |
| Carotene, alpha | — | 0 ug | |
| Vitamin E (alpha-tocopherol) | — | 3.33 mg | |
| Vitamin D (D2 + D3) | 0 ug | 1.70 ug | -100% |
| Minerals | |||
| Calcium, Ca | 127 mg | 232 mg | -45% |
| Iron, Fe | 5.00 mg | 4.63 mg | +8% |
| Magnesium, Mg | 156 mg | 69.0 mg | +126% |
| Phosphorus, P | 372 mg | 252 mg | +48% |
| Potassium, K | 1332 mg | 544 mg | +145% |
| Sodium, Na | 6.00 mg | 3668 mg | -100% |
| Zinc, Zn | 3.63 mg | 2.44 mg | +49% |
| Copper, Cu | 0.794 mg | 0.339 mg | +134% |
| Manganese, Mn | 0.920 mg | 0.100 mg | +820% |
| Selenium, Se | 12.7 ug | 68.1 ug | -81% |
| Other Nutrients | |||
| Energy | 1402 kj | 879 kj | +59% |
| Ash | 3.31 g | 11.1 g | -70% |
| Total Sugars | — | 0 g | |
| Folic acid (Vitamin B9 — synthetic) | 604 ug | 13.0 ug | +4546% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 604 ug | 13.0 ug | +4546% |
| Vitamin B-12, added | — | 0 ug | |
| Retinol | 0 ug | 12.0 ug | -100% |
| Beta-carotene (Provitamin A) | — | 0 ug | |
| Vitamin A, IU | 2.00 IU | 40.0 IU | -95% |
| Beta-cryptoxanthin (Provitamin A) | — | 0 ug | |
| Lycopene | — | 0 ug | |
| Vitamin E, added | — | 0 mg | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | — | 0.020 mg | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | — | 0.170 mg | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | — | 0 mg | |
| Vitamin D (D2 + D3 — total) | 0 IU | 69.0 IU | -100% |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | — | 1.70 ug | |
| Vitamin K1 — Phylloquinone | — | 12.1 ug | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | — | 0 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) | — | 0.020 g | |
| SFA 14:0 (Myristic acid) | 0.001 g | 0.428 g | -100% |
| SFA 16:0 (Palmitic acid) | 0.296 g | 1.33 g | -78% |
| SFA 18:0 (Stearic acid) | 0.019 g | 0.420 g | -95% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | — | 0.590 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.106 g | 2.94 g | -96% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | — | 0.009 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | — | 0.163 g | |
| Fatty acids, total polyunsaturated | 0.527 g | 2.56 g | -79% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.287 g | 0.362 g | -21% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.240 g | 0.017 g | +1312% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | — | 0.078 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | — | 0.010 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | — | 0.763 g | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | — | 0.041 g | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | — | 1.29 g | |
| Tryptophan (EAA) | 0.273 g | 0.324 g | -16% |
| Threonine (EAA) | 0.969 g | 1.27 g | -23% |
| Isoleucine (EAA, BCAA) | 1.02 g | 1.33 g | -24% |
| Leucine (EAA, BCAA) | 1.84 g | 2.35 g | -22% |
| Lysine (EAA) | 1.58 g | 2.65 g | -40% |
| Methionine (EAA) | 0.346 g | 0.855 g | -60% |
| Cystine (conditionally essential) | 0.251 g | 0.310 g | -19% |
| Phenylalanine (EAA) | 1.25 g | 1.13 g | +10% |
| Tyrosine (conditionally essential) | 0.648 g | 0.975 g | -34% |
| Valine (EAA, BCAA) | 1.21 g | 1.49 g | -19% |
| Arginine (conditionally essential) | 1.43 g | 1.73 g | -18% |
| Histidine (EAA) | 0.641 g | 0.850 g | -25% |
| Alanine | 0.965 g | 1.75 g | -45% |
| Aspartic acid | 2.79 g | 2.96 g | -6% |
| Glutamic acid | 3.51 g | 4.31 g | -19% |
| Glycine (conditionally essential) | 0.899 g | 1.39 g | -35% |
| Proline (conditionally essential) | 0.976 g | 1.02 g | -4% |
| Serine | 1.25 g | 1.18 g | +6% |
| Alcohol, ethyl | — | 0 g | |
| Caffeine | — | 0 mg | |
| Theobromine | — | 0 mg | |
| Daidzein | 0 mg | — | |
| Genistein | 0 mg | — | |
| Isoflavones | |||
| Total isoflavones | 0.010 mg | — | |
| Purines | |||
| Purine, adenine | 21.0 mg | 0 mg | |
| Purine, guanine | 19.0 mg | 39.0 mg | -51% |
| Purine, hypoxanthine | 23.0 mg | 14.0 mg | +64% |
| Purine, xanthine | 12.0 mg | 268 mg | -96% |
| Purines, total | 75.0 mg | 321 mg | -77% |
* 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 Fish, anchovy, european, canned in oil, drained solids nutrition facts Compare other foods →
Dig deeper — biggest differences
Like this comparison?
Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.