Beans vs Beans
Nutrition comparison per 100g · USDA Foundation Foods & usda_agricultural
Beans, Dry, Navy, 554 (0% moisture) is higher in more vitamins & minerals
Calories (kcal)
Beans —
Beans —
Protein (g)
Beans 21.3
Beans 28.9
Carbs (g)
Beans —
Beans —
Fat (g)
Beans 1.16
Beans 1.18
Fiber (g)
Beans 4.00
Beans 4.70
Quick answers
Which has more protein?
Beans, Dry, Navy, 554 (0% moisture) — 28.9g vs 21.3g 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 | 21.3 g | 28.9 g | -26% |
| Total lipid (fat) | 1.16 g | 1.18 g | -2% |
| Fiber, total dietary | 4.00 g | 4.70 g | -15% |
| Minerals | |||
| Calcium, Ca | 148 mg | 266 mg | -44% |
| Iron, Fe | 5.05 mg | 6.47 mg | -22% |
| Magnesium, Mg | 152 mg | 191 mg | -20% |
| Phosphorus, P | 380 mg | 559 mg | -32% |
| Potassium, K | 1540 mg | 1560 mg | -1% |
| Zinc, Zn | 2.84 mg | 4.01 mg | -29% |
| Copper, Cu | 0.959 mg | 1.37 mg | -30% |
| Manganese, Mn | 1.93 mg | 2.31 mg | -16% |
| Other Nutrients | |||
| Starch | 39.7 g | 33.8 g | +17% |
| Sulfur, S | 204 mg | 238 mg | -14% |
| Nickel, Ni | 278 ug | 449 ug | -38% |
| Molybdenum, Mo | 488 ug | 701 ug | -30% |
| Cobalt, Co | 56.5 ug | 28.0 ug | +102% |
| Boron, B | 1320 ug | 1230 ug | +7% |
* All values per 100g edible portion. Source: USDA Foundation Foods and usda_agricultural. Diff column shows percentage difference relative to Food B.
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