Beans vs Beans
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Beans, great northern, mature seeds, canned is higher in more vitamins & minerals
Calories (kcal)
Beans 114
Beans 237
Protein (g)
Beans 7.37
Beans 3.80
Carbs (g)
Beans 21.0
Beans 55.0
Fat (g)
Beans 0.390
Beans 0.030
Fiber (g)
Beans 4.90
Beans —
Quick answers
Which has more protein?
Beans, great northern, mature seeds, canned — 7.37g vs 3.80g per 100g.
Which has fewer calories?
Beans, great northern, mature seeds, canned — 114 vs 237 kcal per 100g.
Which is more nutrient-dense?
Beans, great northern, mature seeds, canned 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 | 114 kcal | 237 kcal | -52% |
| Macronutrients | |||
| Water | 69.9 g | 40.6 g | +72% |
| Protein | 7.37 g | 3.80 g | +94% |
| Total lipid (fat) | 0.390 g | 0.030 g | +1200% |
| Carbohydrate, by difference | 21.0 g | 55.0 g | -62% |
| Fiber, total dietary | 4.90 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.120 g | 0.011 g | +991% |
| Fatty acids, total monounsaturated | 0.018 g | 0.003 g | +500% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 1.30 mg | 0 mg | |
| Thiamin (Vitamin B1) | 0.143 mg | 0.101 mg | +42% |
| Riboflavin (Vitamin B2) | 0.060 mg | 0.056 mg | +7% |
| Niacin (Vitamin B3) | 0.461 mg | 0.631 mg | -27% |
| Pantothenic acid (Vitamin B5) | 0.278 mg | 0.378 mg | -26% |
| Vitamin B-6 — Pyridoxine | 0.106 mg | 0.084 mg | +26% |
| Biotin (Vitamin B7) | 81.0 ug | 107 ug | -24% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 29.5 mg | — | |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 0 ug | 0 ug | = |
| Carotene, beta | 0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.790 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 53.0 mg | 22.0 mg | +141% |
| Iron, Fe | 1.57 mg | 1.13 mg | +39% |
| Magnesium, Mg | 51.0 mg | 31.0 mg | +65% |
| Phosphorus, P | 136 mg | 74.0 mg | +84% |
| Potassium, K | 351 mg | 119 mg | +195% |
| Sodium, Na | 370 mg | 218 mg | +70% |
| Zinc, Zn | 0.650 mg | 1.56 mg | -58% |
| Copper, Cu | 0.160 mg | 0.265 mg | -40% |
| Manganese, Mn | 0.408 mg | 0.504 mg | -19% |
| Selenium, Se | 4.10 ug | 3.20 ug | +28% |
| Other Nutrients | |||
| Energy | 479 kj | 992 kj | -52% |
| Ash | 1.33 g | 0.580 g | +129% |
| Total Sugars | 1.41 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 81.0 ug | 107 ug | -24% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 81.0 ug | 107 ug | -24% |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 1.00 IU | 5.00 IU | -80% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 0 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 3.00 ug | — | |
| SFA 4:0 (Butyric acid) | 0 g | — | |
| SFA 6:0 (Caproic acid) | 0 g | — | |
| SFA 8:0 (Caprylic acid) | 0 g | — | |
| SFA 10:0 (Capric acid) | 0 g | — | |
| SFA 12:0 (Lauric acid) | 0 g | — | |
| SFA 14:0 (Myristic acid) | 0 g | — | |
| SFA 16:0 (Palmitic acid) | 0.113 g | — | |
| SFA 18:0 (Stearic acid) | 0.007 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.018 g | 0.003 g | +500% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | — | |
| Fatty acids, total polyunsaturated | 0.161 g | 0.006 g | +2583% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.089 g | 0.006 g | +1383% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.072 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | — | |
| Tryptophan (EAA) | 0.088 g | 0.036 g | +144% |
| Threonine (EAA) | 0.271 g | 0.129 g | +110% |
| Isoleucine (EAA, BCAA) | 0.349 g | 0.151 g | +131% |
| Leucine (EAA, BCAA) | 0.626 g | 0.319 g | +96% |
| Lysine (EAA) | 0.516 g | 0.286 g | +80% |
| Methionine (EAA) | 0.096 g | 0.040 g | +140% |
| Cystine (conditionally essential) | 0.069 g | 0.035 g | +97% |
| Phenylalanine (EAA) | 0.435 g | 0.201 g | +116% |
| Tyrosine (conditionally essential) | 0.174 g | 0.113 g | +54% |
| Valine (EAA, BCAA) | 0.425 g | 0.196 g | +117% |
| Arginine (conditionally essential) | 0.404 g | 0.246 g | +64% |
| Histidine (EAA) | 0.202 g | 0.100 g | +102% |
| Alanine | 0.335 g | 0.222 g | +51% |
| Aspartic acid | 0.923 g | 0.451 g | +105% |
| Glutamic acid | 1.18 g | 0.593 g | +100% |
| Glycine (conditionally essential) | 0.298 g | 0.145 g | +106% |
| Proline (conditionally essential) | 0.421 g | 0.167 g | +152% |
| Serine | 0.462 g | 0.187 g | +147% |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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