Beans vs Beans
Nutrition comparison per 100g · usda_agricultural & USDA SR Legacy
Beans, Dry, Navy, 316 (0% moisture) is higher in more vitamins & minerals
Calories (kcal)
Beans —
Beans 128
Protein (g)
Beans 23.8
Beans 7.52
Carbs (g)
Beans —
Beans 24.8
Fat (g)
Beans 1.50
Beans 0.100
Fiber (g)
Beans 4.50
Beans 7.30
Quick answers
Which has more protein?
Beans, Dry, Navy, 316 (0% moisture) — 23.8g vs 7.52g per 100g.
Which is more nutrient-dense?
Beans, Dry, Navy, 316 (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 | Beans | Diff |
|---|---|---|---|
| Energy | |||
| Energy | — | 128 kcal | |
| Macronutrients | |||
| Water | 0 g | 66.3 g | -100% |
| Protein | 23.8 g | 7.52 g | +216% |
| Total lipid (fat) | 1.50 g | 0.100 g | +1400% |
| Carbohydrate, by difference | — | 24.8 g | |
| Fiber, total dietary | 4.50 g | 7.30 g | -38% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | — | 0.036 g | |
| Fatty acids, total monounsaturated | — | 0.009 g | |
| Fatty acids, total trans | — | 0 g | |
| Cholesterol | — | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | — | 0 mg | |
| Thiamin (Vitamin B1) | — | 0.115 mg | |
| Riboflavin (Vitamin B2) | — | 0.064 mg | |
| Niacin (Vitamin B3) | — | 0.717 mg | |
| Pantothenic acid (Vitamin B5) | — | 0.430 mg | |
| Vitamin B-6 — Pyridoxine | — | 0.096 mg | |
| Biotin (Vitamin B7) | — | 121 ug | |
| Folate, total (Vitamin B9) | — | 0 ug | |
| Vitamin B-12 — Cobalamin | — | 0 ug | |
| Vitamin A, RAE | — | 0 ug | |
| Vitamin D (D2 + D3) | — | 0 ug | |
| Minerals | |||
| Calcium, Ca | 268 mg | 28.0 mg | +857% |
| Iron, Fe | 5.92 mg | 2.00 mg | +196% |
| Magnesium, Mg | 166 mg | 52.0 mg | +219% |
| Phosphorus, P | 543 mg | 168 mg | +223% |
| Potassium, K | 1420 mg | 532 mg | +167% |
| Sodium, Na | — | 244 mg | |
| Zinc, Zn | 2.92 mg | 1.77 mg | +65% |
| Copper, Cu | 1.06 mg | 0.298 mg | +256% |
| Manganese, Mn | 2.65 mg | 0.573 mg | +362% |
| Selenium, Se | — | 1.20 ug | |
| Other Nutrients | |||
| Energy | — | 536 kj | |
| Ash | — | 1.33 g | |
| Starch | 37.6 g | — | |
| Sulfur, S | 237 mg | — | |
| Nickel, Ni | 410 ug | — | |
| Molybdenum, Mo | 495 ug | — | |
| Cobalt, Co | 40.0 ug | — | |
| Boron, B | 1020 ug | — | |
| Folic acid (Vitamin B9 — synthetic) | — | 121 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | — | 121 ug | |
| Retinol | — | 0 ug | |
| Vitamin A, IU | — | 6.00 IU | |
| Vitamin D (D2 + D3 — total) | — | 0 IU | |
| MUFA 18:1 (Omega-9, Oleic acid family) | — | 0.009 g | |
| Fatty acids, total polyunsaturated | — | 0.021 g | |
| PUFA 18:2 (Omega-6, Linoleic acid) | — | 0.021 g | |
| Tryptophan (EAA) | — | 0.072 g | |
| Threonine (EAA) | — | 0.255 g | |
| Isoleucine (EAA, BCAA) | — | 0.300 g | |
| Leucine (EAA, BCAA) | — | 0.632 g | |
| Lysine (EAA) | — | 0.567 g | |
| Methionine (EAA) | — | 0.079 g | |
| Cystine (conditionally essential) | — | 0.070 g | |
| Phenylalanine (EAA) | — | 0.398 g | |
| Tyrosine (conditionally essential) | — | 0.224 g | |
| Valine (EAA, BCAA) | — | 0.387 g | |
| Arginine (conditionally essential) | — | 0.486 g | |
| Histidine (EAA) | — | 0.198 g | |
| Alanine | — | 0.439 g | |
| Aspartic acid | — | 0.891 g | |
| Glutamic acid | — | 1.17 g | |
| Glycine (conditionally essential) | — | 0.286 g | |
| Proline (conditionally essential) | — | 0.331 g | |
| Serine | — | 0.369 g | |
* All values per 100g edible portion. Source: usda_agricultural and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Like this comparison?
Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.