Beans vs Fish
Nutrition comparison per 100g · USDA Foundation Foods & USDA SR Legacy
Beans, Dry, Great Northern (0% moisture) is higher in more vitamins & minerals
Calories (kcal)
Beans —
Fish 210
Protein (g)
Beans 24.7
Fish 28.9
Carbs (g)
Beans —
Fish 0
Fat (g)
Beans 1.24
Fish 9.71
Fiber (g)
Beans 4.30
Fish 0
Quick answers
Which has more protein?
Fish, anchovy, european, canned in oil, drained solids — 28.9g vs 24.7g per 100g.
Which is more nutrient-dense?
Beans, Dry, Great Northern (0% moisture) 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 | — | 210 kcal | |
| Macronutrients | |||
| Water | 0 g | 50.3 g | -100% |
| Protein | 24.7 g | 28.9 g | -15% |
| Total lipid (fat) | 1.24 g | 9.71 g | -87% |
| Carbohydrate, by difference | — | 0 g | |
| Fiber, total dietary | 4.30 g | 0 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | — | 2.20 g | |
| Fatty acids, total monounsaturated | — | 3.77 g | |
| Cholesterol | — | 85.0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | — | 0 mg | |
| Thiamin (Vitamin B1) | — | 0.078 mg | |
| Riboflavin (Vitamin B2) | — | 0.363 mg | |
| Niacin (Vitamin B3) | — | 19.9 mg | |
| Pantothenic acid (Vitamin B5) | — | 0.909 mg | |
| Vitamin B-6 — Pyridoxine | — | 0.203 mg | |
| Biotin (Vitamin B7) | — | 13.0 ug | |
| Folate, total (Vitamin B9) | — | 0 ug | |
| Choline, total | — | 85.0 mg | |
| Vitamin B-12 — Cobalamin | — | 0.880 ug | |
| Vitamin A, RAE | — | 12.0 ug | |
| Carotene, beta | — | 0 ug | |
| Carotene, alpha | — | 0 ug | |
| Vitamin E (alpha-tocopherol) | — | 3.33 mg | |
| Vitamin D (D2 + D3) | — | 1.70 ug | |
| Minerals | |||
| Calcium, Ca | 192 mg | 232 mg | -17% |
| Iron, Fe | 5.48 mg | 4.63 mg | +18% |
| Magnesium, Mg | 176 mg | 69.0 mg | +155% |
| Phosphorus, P | 519 mg | 252 mg | +106% |
| Potassium, K | 1520 mg | 544 mg | +179% |
| Sodium, Na | — | 3668 mg | |
| Zinc, Zn | 3.45 mg | 2.44 mg | +41% |
| Copper, Cu | 1.08 mg | 0.339 mg | +219% |
| Manganese, Mn | 1.90 mg | 0.100 mg | +1800% |
| Selenium, Se | — | 68.1 ug | |
| Other Nutrients | |||
| Energy | — | 879 kj | |
| Ash | — | 11.1 g | |
| Total Sugars | — | 0 g | |
| Starch | 37.9 g | — | |
| Sulfur, S | 227 mg | — | |
| Nickel, Ni | 181 ug | — | |
| Molybdenum, Mo | 557 ug | — | |
| Cobalt, Co | 51.2 ug | — | |
| Boron, B | 1250 ug | — | |
| Folic acid (Vitamin B9 — synthetic) | — | 13.0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | — | 13.0 ug | |
| Vitamin B-12, added | — | 0 ug | |
| Retinol | — | 12.0 ug | |
| Beta-carotene (Provitamin A) | — | 0 ug | |
| Vitamin A, IU | — | 40.0 IU | |
| 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) | — | 69.0 IU | |
| 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) | — | 0.428 g | |
| SFA 16:0 (Palmitic acid) | — | 1.33 g | |
| SFA 18:0 (Stearic acid) | — | 0.420 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | — | 0.590 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | — | 2.94 g | |
| 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 | — | 2.56 g | |
| PUFA 18:2 (Omega-6, Linoleic acid) | — | 0.362 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | — | 0.017 g | |
| 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) | — | 0.324 g | |
| Threonine (EAA) | — | 1.27 g | |
| Isoleucine (EAA, BCAA) | — | 1.33 g | |
| Leucine (EAA, BCAA) | — | 2.35 g | |
| Lysine (EAA) | — | 2.65 g | |
| Methionine (EAA) | — | 0.855 g | |
| Cystine (conditionally essential) | — | 0.310 g | |
| Phenylalanine (EAA) | — | 1.13 g | |
| Tyrosine (conditionally essential) | — | 0.975 g | |
| Valine (EAA, BCAA) | — | 1.49 g | |
| Arginine (conditionally essential) | — | 1.73 g | |
| Histidine (EAA) | — | 0.850 g | |
| Alanine | — | 1.75 g | |
| Aspartic acid | — | 2.96 g | |
| Glutamic acid | — | 4.31 g | |
| Glycine (conditionally essential) | — | 1.39 g | |
| Proline (conditionally essential) | — | 1.02 g | |
| Serine | — | 1.18 g | |
| Alcohol, ethyl | — | 0 g | |
| Caffeine | — | 0 mg | |
| Theobromine | — | 0 mg | |
| Purines | |||
| Purine, adenine | 56.0 mg | 0 mg | |
| Purine, guanine | 68.0 mg | 39.0 mg | +74% |
| Purine, hypoxanthine | 25.0 mg | 14.0 mg | +79% |
| Purine, xanthine | 64.0 mg | 268 mg | -76% |
| Purines, total | 213 mg | 321 mg | -34% |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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