Beans vs Beans
Nutrition comparison per 100g · usda_agricultural & usda_agricultural
Beans, Dry, Navy, 554 (0% moisture) is higher in more vitamins & minerals
Calories (kcal)
Beans —
Beans —
Protein (g)
Beans 21.0
Beans 28.9
Carbs (g)
Beans —
Beans —
Fat (g)
Beans 1.31
Beans 1.18
Fiber (g)
Beans 3.90
Beans 4.70
Quick answers
Which has more protein?
Beans, Dry, Navy, 554 (0% moisture) — 28.9g vs 21.0g per 100g.
Which is more nutrient-dense?
Beans, Dry, Navy, 554 (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 |
|---|---|---|---|
| Macronutrients | |||
| Water | 0 g | 0 g | = |
| Protein | 21.0 g | 28.9 g | -27% |
| Total lipid (fat) | 1.31 g | 1.18 g | +11% |
| Fiber, total dietary | 3.90 g | 4.70 g | -17% |
| Minerals | |||
| Calcium, Ca | 155 mg | 266 mg | -42% |
| Iron, Fe | 5.12 mg | 6.47 mg | -21% |
| Magnesium, Mg | 149 mg | 191 mg | -22% |
| Phosphorus, P | 414 mg | 559 mg | -26% |
| Potassium, K | 1470 mg | 1560 mg | -6% |
| Zinc, Zn | 2.78 mg | 4.01 mg | -31% |
| Copper, Cu | 0.895 mg | 1.37 mg | -35% |
| Manganese, Mn | 2.44 mg | 2.31 mg | +6% |
| Other Nutrients | |||
| Starch | 40.9 g | 33.8 g | +21% |
| Sulfur, S | 188 mg | 238 mg | -21% |
| Nickel, Ni | 313 ug | 449 ug | -30% |
| Molybdenum, Mo | 347 ug | 701 ug | -50% |
| Cobalt, Co | 81.0 ug | 28.0 ug | +189% |
| Boron, B | 1220 ug | 1230 ug | -1% |
* All values per 100g edible portion. Source: usda_agricultural and usda_agricultural. Diff column shows percentage difference relative to Food B.
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