Beans vs Beans
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Beans, great northern, mature seeds, raw (Includes foods for USDA's Food Distribution Program) is higher in more vitamins & minerals
Calories (kcal)
Beans 339
Beans 237
Protein (g)
Beans 21.9
Beans 3.80
Carbs (g)
Beans 62.4
Beans 55.0
Fat (g)
Beans 1.14
Beans 0.030
Fiber (g)
Beans 20.2
Beans —
Quick answers
Which has more protein?
Beans, great northern, mature seeds, raw (Includes foods for USDA's Food Distribution Program) — 21.9g vs 3.80g per 100g.
Which has fewer calories?
Beans, adzuki, mature seeds, canned, sweetened — 237 vs 339 kcal per 100g.
Which is more nutrient-dense?
Beans, great northern, mature seeds, raw (Includes foods for USDA's Food Distribution Program) 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 | 339 kcal | 237 kcal | +43% |
| Macronutrients | |||
| Water | 10.7 g | 40.6 g | -74% |
| Protein | 21.9 g | 3.80 g | +475% |
| Total lipid (fat) | 1.14 g | 0.030 g | +3700% |
| Carbohydrate, by difference | 62.4 g | 55.0 g | +13% |
| Fiber, total dietary | 20.2 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.356 g | 0.011 g | +3136% |
| Fatty acids, total monounsaturated | 0.053 g | 0.003 g | +1667% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 5.30 mg | 0 mg | |
| Thiamin (Vitamin B1) | 0.653 mg | 0.101 mg | +547% |
| Riboflavin (Vitamin B2) | 0.237 mg | 0.056 mg | +323% |
| Niacin (Vitamin B3) | 1.96 mg | 0.631 mg | +210% |
| Pantothenic acid (Vitamin B5) | 1.10 mg | 0.378 mg | +190% |
| Vitamin B-6 — Pyridoxine | 0.447 mg | 0.084 mg | +432% |
| Biotin (Vitamin B7) | 482 ug | 107 ug | +350% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| 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) | 0.220 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 175 mg | 22.0 mg | +695% |
| Iron, Fe | 5.47 mg | 1.13 mg | +384% |
| Magnesium, Mg | 189 mg | 31.0 mg | +510% |
| Phosphorus, P | 447 mg | 74.0 mg | +504% |
| Potassium, K | 1387 mg | 119 mg | +1066% |
| Sodium, Na | 14.0 mg | 218 mg | -94% |
| Zinc, Zn | 2.31 mg | 1.56 mg | +48% |
| Copper, Cu | 0.837 mg | 0.265 mg | +216% |
| Manganese, Mn | 1.42 mg | 0.504 mg | +182% |
| Selenium, Se | 12.9 ug | 3.20 ug | +303% |
| Other Nutrients | |||
| Energy | 1419 kj | 992 kj | +43% |
| Ash | 3.93 g | 0.580 g | +578% |
| Total Sugars | 2.26 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 482 ug | 107 ug | +350% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 482 ug | 107 ug | +350% |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 0 IU | 5.00 IU | -100% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 0 ug | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 6.00 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 16:0 (Palmitic acid) | 0.335 g | — | |
| SFA 18:0 (Stearic acid) | 0.021 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.053 g | 0.003 g | +1667% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | — | |
| Fatty acids, total polyunsaturated | 0.477 g | 0.006 g | +7850% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.263 g | 0.006 g | +4283% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.213 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) | 0.259 g | 0.036 g | +619% |
| Threonine (EAA) | 0.920 g | 0.129 g | +613% |
| Isoleucine (EAA, BCAA) | 0.965 g | 0.151 g | +539% |
| Leucine (EAA, BCAA) | 1.75 g | 0.319 g | +447% |
| Lysine (EAA) | 1.50 g | 0.286 g | +424% |
| Methionine (EAA) | 0.329 g | 0.040 g | +723% |
| Cystine (conditionally essential) | 0.238 g | 0.035 g | +580% |
| Phenylalanine (EAA) | 1.18 g | 0.201 g | +488% |
| Tyrosine (conditionally essential) | 0.615 g | 0.113 g | +444% |
| Valine (EAA, BCAA) | 1.14 g | 0.196 g | +484% |
| Arginine (conditionally essential) | 1.35 g | 0.246 g | +450% |
| Histidine (EAA) | 0.608 g | 0.100 g | +508% |
| Alanine | 0.916 g | 0.222 g | +313% |
| Aspartic acid | 2.64 g | 0.451 g | +486% |
| Glutamic acid | 3.33 g | 0.593 g | +462% |
| Glycine (conditionally essential) | 0.853 g | 0.145 g | +488% |
| Proline (conditionally essential) | 0.927 g | 0.167 g | +455% |
| Serine | 1.19 g | 0.187 g | +536% |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
| Daidzein | 0 mg | — | |
| Genistein | 0 mg | — | |
| Isoflavones | |||
| Total isoflavones | 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.
Beans, great northern, mature seeds, raw (Includes foods for USDA's Food Distribution Program) nutrition facts Beans, adzuki, mature seeds, canned, sweetened nutrition facts Compare other foods →
Dig deeper — biggest differences
Potassium, K +1066% in Beans, great northern, mature seeds, raw (Includes foods for USDA's Food Distribution Program) Calcium, Ca +695% in Beans, great northern, mature seeds, raw (Includes foods for USDA's Food Distribution Program) Thiamin (Vitamin B1) +547% in Beans, great northern, mature seeds, raw (Includes foods for USDA's Food Distribution Program) Magnesium, Mg +510% in Beans, great northern, mature seeds, raw (Includes foods for USDA's Food Distribution Program)
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