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 131
Protein (g)
Beans 24.7
Fish 20.4
Carbs (g)
Beans —
Fish 0
Fat (g)
Beans 1.24
Fish 4.84
Fiber (g)
Beans 4.30
Fish 0
Quick answers
Which has more protein?
Beans, Dry, Great Northern (0% moisture) — 24.7g vs 20.4g 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 | — | 131 kcal | |
| Macronutrients | |||
| Water | 0 g | 73.4 g | -100% |
| Protein | 24.7 g | 20.4 g | +21% |
| Total lipid (fat) | 1.24 g | 4.84 g | -74% |
| Carbohydrate, by difference | — | 0 g | |
| Fiber, total dietary | 4.30 g | 0 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | — | 1.28 g | |
| Fatty acids, total monounsaturated | — | 1.18 g | |
| Cholesterol | — | 60.0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | — | 0 mg | |
| Thiamin (Vitamin B1) | — | 0.055 mg | |
| Riboflavin (Vitamin B2) | — | 0.256 mg | |
| Niacin (Vitamin B3) | — | 14.0 mg | |
| Pantothenic acid (Vitamin B5) | — | 0.645 mg | |
| Vitamin B-6 — Pyridoxine | — | 0.143 mg | |
| Biotin (Vitamin B7) | — | 9.00 ug | |
| Folate, total (Vitamin B9) | — | 0 ug | |
| Vitamin B-12 — Cobalamin | — | 0.620 ug | |
| Vitamin A, RAE | — | 15.0 ug | |
| Carotene, beta | — | 0 ug | |
| Carotene, alpha | — | 0 ug | |
| Vitamin E (alpha-tocopherol) | — | 0.570 mg | |
| Minerals | |||
| Calcium, Ca | 192 mg | 147 mg | +31% |
| Iron, Fe | 5.48 mg | 3.25 mg | +69% |
| Magnesium, Mg | 176 mg | 41.0 mg | +329% |
| Phosphorus, P | 519 mg | 174 mg | +198% |
| Potassium, K | 1520 mg | 383 mg | +297% |
| Sodium, Na | — | 104 mg | |
| Zinc, Zn | 3.45 mg | 1.72 mg | +101% |
| Copper, Cu | 1.08 mg | 0.211 mg | +412% |
| Manganese, Mn | 1.90 mg | 0.070 mg | +2614% |
| Selenium, Se | — | 36.5 ug | |
| Other Nutrients | |||
| Energy | — | 548 kj | |
| Ash | — | 1.44 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) | — | 9.00 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | — | 9.00 ug | |
| Vitamin B-12, added | — | 0 ug | |
| Retinol | — | 15.0 ug | |
| Beta-carotene (Provitamin A) | — | 0 ug | |
| Vitamin A, IU | — | 50.0 IU | |
| Beta-cryptoxanthin (Provitamin A) | — | 0 ug | |
| Lycopene | — | 0 ug | |
| Vitamin E, added | — | 0 mg | |
| Vitamin K1 — Phylloquinone | — | 0.100 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) | — | 0.014 g | |
| SFA 14:0 (Myristic acid) | — | 0.302 g | |
| SFA 16:0 (Palmitic acid) | — | 0.715 g | |
| SFA 18:0 (Stearic acid) | — | 0.252 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | — | 0.400 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | — | 0.624 g | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | — | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | — | 0.115 g | |
| Fatty acids, total polyunsaturated | — | 1.64 g | |
| PUFA 18:2 (Omega-6, Linoleic acid) | — | 0.097 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | — | 0 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | — | 0.055 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | — | 0.007 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | — | 0.538 g | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | — | 0.029 g | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | — | 0.911 g | |
| Tryptophan (EAA) | — | 0.228 g | |
| Threonine (EAA) | — | 0.892 g | |
| Isoleucine (EAA, BCAA) | — | 0.938 g | |
| Leucine (EAA, BCAA) | — | 1.65 g | |
| Lysine (EAA) | — | 1.87 g | |
| Methionine (EAA) | — | 0.602 g | |
| Cystine (conditionally essential) | — | 0.218 g | |
| Phenylalanine (EAA) | — | 0.794 g | |
| Tyrosine (conditionally essential) | — | 0.687 g | |
| Valine (EAA, BCAA) | — | 1.05 g | |
| Arginine (conditionally essential) | — | 1.22 g | |
| Histidine (EAA) | — | 0.599 g | |
| Alanine | — | 1.23 g | |
| Aspartic acid | — | 2.08 g | |
| Glutamic acid | — | 3.04 g | |
| Glycine (conditionally essential) | — | 0.977 g | |
| Proline (conditionally essential) | — | 0.720 g | |
| Serine | — | 0.830 g | |
| Alcohol, ethyl | — | 0 g | |
| Caffeine | — | 0 mg | |
| Theobromine | — | 0 mg | |
| Purines | |||
| Purine, adenine | 56.0 mg | 8.00 mg | +600% |
| Purine, guanine | 68.0 mg | 185 mg | -63% |
| Purine, hypoxanthine | 25.0 mg | 6.00 mg | +317% |
| Purine, xanthine | 64.0 mg | 212 mg | -70% |
| Purines, total | 213 mg | 411 mg | -48% |
* 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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