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 21.4
Beans 28.9
Carbs (g)
Beans —
Beans —
Fat (g)
Beans 1.13
Beans 1.18
Fiber (g)
Beans 3.80
Beans 4.70
Quick answers
Which has more protein?
Beans, Dry, Navy, 554 (0% moisture) — 28.9g vs 21.4g 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 | 21.4 g | 28.9 g | -26% |
| Total lipid (fat) | 1.13 g | 1.18 g | -4% |
| Fiber, total dietary | 3.80 g | 4.70 g | -19% |
| Minerals | |||
| Calcium, Ca | 137 mg | 266 mg | -48% |
| Iron, Fe | 5.63 mg | 6.47 mg | -13% |
| Magnesium, Mg | 164 mg | 191 mg | -14% |
| Phosphorus, P | 452 mg | 559 mg | -19% |
| Potassium, K | 1400 mg | 1560 mg | -10% |
| Zinc, Zn | 3.14 mg | 4.01 mg | -22% |
| Copper, Cu | 0.965 mg | 1.37 mg | -30% |
| Manganese, Mn | 1.94 mg | 2.31 mg | -16% |
| Other Nutrients | |||
| Starch | 40.9 g | 33.8 g | +21% |
| Sulfur, S | 215 mg | 238 mg | -10% |
| Nickel, Ni | 294 ug | 449 ug | -35% |
| Molybdenum, Mo | 425 ug | 701 ug | -39% |
| Cobalt, Co | 77.0 ug | 28.0 ug | +175% |
| Boron, B | 1380 ug | 1230 ug | +12% |
* 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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