Beans vs Beans
Nutrition comparison per 100g · usda_agricultural & usda_agricultural
Beans, Dry, Navy, 220 (0% moisture) is higher in more vitamins & minerals
Calories (kcal)
Beans —
Beans —
Protein (g)
Beans 21.5
Beans 25.3
Carbs (g)
Beans —
Beans —
Fat (g)
Beans 1.16
Beans 1.69
Fiber (g)
Beans 3.80
Beans 4.40
Quick answers
Which has more protein?
Beans, Dry, Navy, 220 (0% moisture) — 25.3g vs 21.5g per 100g.
Which is more nutrient-dense?
Beans, Dry, Navy, 220 (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 | 21.5 g | 25.3 g | -15% |
| Total lipid (fat) | 1.16 g | 1.69 g | -31% |
| Fiber, total dietary | 3.80 g | 4.40 g | -14% |
| Minerals | |||
| Calcium, Ca | 165 mg | 269 mg | -39% |
| Iron, Fe | 5.45 mg | 5.14 mg | +6% |
| Magnesium, Mg | 176 mg | 174 mg | +1% |
| Phosphorus, P | 440 mg | 566 mg | -22% |
| Potassium, K | 1540 mg | 1620 mg | -5% |
| Zinc, Zn | 3.21 mg | 3.53 mg | -9% |
| Copper, Cu | 1.02 mg | 1.17 mg | -13% |
| Manganese, Mn | 1.86 mg | 2.37 mg | -22% |
| Other Nutrients | |||
| Starch | 40.9 g | 36.4 g | +12% |
| Sulfur, S | 214 mg | 261 mg | -18% |
| Nickel, Ni | 300 ug | 214 ug | +40% |
| Molybdenum, Mo | 476 ug | 1280 ug | -63% |
| Cobalt, Co | 59.0 ug | 46.0 ug | +28% |
| Boron, B | 1490 ug | 1710 ug | -13% |
* 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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