Beans vs Beans
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Beans, adzuki, mature seed, cooked, boiled, with salt is higher in more vitamins & minerals
Calories (kcal)
Beans 127
Beans 128
Protein (g)
Beans 8.67
Beans 7.52
Carbs (g)
Beans 22.8
Beans 24.8
Fat (g)
Beans 0.500
Beans 0.100
Fiber (g)
Beans 6.40
Beans 7.30
Quick answers
Which has more protein?
Beans, kidney, all types, mature seeds, cooked, boiled, with salt — 8.67g vs 7.52g per 100g.
Which has fewer calories?
Beans, kidney, all types, mature seeds, cooked, boiled, with salt — 127 vs 128 kcal per 100g.
Which is more nutrient-dense?
Beans, adzuki, mature seed, cooked, boiled, with salt 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 | 127 kcal | 128 kcal | -1% |
| Macronutrients | |||
| Water | 66.9 g | 66.3 g | +1% |
| Protein | 8.67 g | 7.52 g | +15% |
| Total lipid (fat) | 0.500 g | 0.100 g | +400% |
| Carbohydrate, by difference | 22.8 g | 24.8 g | -8% |
| Fiber, total dietary | 6.40 g | 7.30 g | -12% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.072 g | 0.036 g | +100% |
| Fatty acids, total monounsaturated | 0.039 g | 0.009 g | +333% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 1.20 mg | 0 mg | |
| Thiamin (Vitamin B1) | 0.160 mg | 0.115 mg | +39% |
| Riboflavin (Vitamin B2) | 0.058 mg | 0.064 mg | -9% |
| Niacin (Vitamin B3) | 0.578 mg | 0.717 mg | -19% |
| Pantothenic acid (Vitamin B5) | 0.220 mg | 0.430 mg | -49% |
| Vitamin B-6 — Pyridoxine | 0.120 mg | 0.096 mg | +25% |
| Biotin (Vitamin B7) | 130 ug | 121 ug | +7% |
| 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) | 0.870 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 28.0 mg | 28.0 mg | = |
| Iron, Fe | 2.94 mg | 2.00 mg | +47% |
| Magnesium, Mg | 45.0 mg | 52.0 mg | -13% |
| Phosphorus, P | 142 mg | 168 mg | -15% |
| Potassium, K | 403 mg | 532 mg | -24% |
| Sodium, Na | 238 mg | 244 mg | -2% |
| Zinc, Zn | 1.07 mg | 1.77 mg | -40% |
| Copper, Cu | 0.242 mg | 0.298 mg | -19% |
| Manganese, Mn | 0.477 mg | 0.573 mg | -17% |
| Selenium, Se | 1.20 ug | 1.20 ug | = |
| Other Nutrients | |||
| Energy | 532 kj | 536 kj | -1% |
| Ash | 1.09 g | 1.33 g | -18% |
| Total Sugars | 0.320 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 130 ug | 121 ug | +7% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 130 ug | 121 ug | +7% |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 0 IU | 6.00 IU | -100% |
| 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 | 3.30 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) | 0.064 g | — | |
| SFA 18:0 (Stearic acid) | 0.008 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.039 g | 0.009 g | +333% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | — | |
| Fatty acids, total polyunsaturated | 0.275 g | 0.021 g | +1210% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.107 g | 0.021 g | +410% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.168 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) | 0.103 g | 0.072 g | +43% |
| Threonine (EAA) | 0.365 g | 0.255 g | +43% |
| Isoleucine (EAA, BCAA) | 0.383 g | 0.300 g | +28% |
| Leucine (EAA, BCAA) | 0.693 g | 0.632 g | +10% |
| Lysine (EAA) | 0.595 g | 0.567 g | +5% |
| Methionine (EAA) | 0.130 g | 0.079 g | +65% |
| Cystine (conditionally essential) | 0.094 g | 0.070 g | +34% |
| Phenylalanine (EAA) | 0.469 g | 0.398 g | +18% |
| Tyrosine (conditionally essential) | 0.244 g | 0.224 g | +9% |
| Valine (EAA, BCAA) | 0.454 g | 0.387 g | +17% |
| Arginine (conditionally essential) | 0.537 g | 0.486 g | +10% |
| Histidine (EAA) | 0.242 g | 0.198 g | +22% |
| Alanine | 0.364 g | 0.439 g | -17% |
| Aspartic acid | 1.05 g | 0.891 g | +18% |
| Glutamic acid | 1.32 g | 1.17 g | +13% |
| Glycine (conditionally essential) | 0.339 g | 0.286 g | +19% |
| Proline (conditionally essential) | 0.368 g | 0.331 g | +11% |
| Serine | 0.472 g | 0.369 g | +28% |
| 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.
Beans, kidney, all types, mature seeds, cooked, boiled, with salt nutrition facts Beans, adzuki, mature seed, cooked, boiled, with salt nutrition facts Compare other foods →
Dig deeper — biggest differences
Pantothenic acid (Vitamin B5) -49% in Beans, kidney, all types, mature seeds, cooked, boiled, with salt Iron, Fe +47% in Beans, kidney, all types, mature seeds, cooked, boiled, with salt Zinc, Zn -40% in Beans, kidney, all types, mature seeds, cooked, boiled, with salt Thiamin (Vitamin B1) +39% in Beans, kidney, all types, mature seeds, cooked, boiled, with salt
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