Beans vs Beans
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Beans, kidney, all types, mature seeds, raw is higher in more vitamins & minerals
Calories (kcal)
Beans 333
Beans 128
Protein (g)
Beans 23.6
Beans 7.52
Carbs (g)
Beans 60.0
Beans 24.8
Fat (g)
Beans 0.830
Beans 0.100
Fiber (g)
Beans 24.9
Beans 7.30
Quick answers
Which has more protein?
Beans, kidney, all types, mature seeds, raw — 23.6g vs 7.52g per 100g.
Which has fewer calories?
Beans, adzuki, mature seed, cooked, boiled, with salt — 128 vs 333 kcal per 100g.
Which is more nutrient-dense?
Beans, kidney, all types, mature seeds, raw 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 | 333 kcal | 128 kcal | +160% |
| Macronutrients | |||
| Water | 11.8 g | 66.3 g | -82% |
| Protein | 23.6 g | 7.52 g | +214% |
| Total lipid (fat) | 0.830 g | 0.100 g | +730% |
| Carbohydrate, by difference | 60.0 g | 24.8 g | +142% |
| Fiber, total dietary | 24.9 g | 7.30 g | +241% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.120 g | 0.036 g | +233% |
| Fatty acids, total monounsaturated | 0.064 g | 0.009 g | +611% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 4.50 mg | 0 mg | |
| Thiamin (Vitamin B1) | 0.529 mg | 0.115 mg | +360% |
| Riboflavin (Vitamin B2) | 0.219 mg | 0.064 mg | +242% |
| Niacin (Vitamin B3) | 2.06 mg | 0.717 mg | +187% |
| Pantothenic acid (Vitamin B5) | 0.780 mg | 0.430 mg | +81% |
| Vitamin B-6 — Pyridoxine | 0.397 mg | 0.096 mg | +314% |
| Biotin (Vitamin B7) | 394 ug | 121 ug | +226% |
| 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 | 143 mg | 28.0 mg | +411% |
| Iron, Fe | 8.20 mg | 2.00 mg | +310% |
| Magnesium, Mg | 140 mg | 52.0 mg | +169% |
| Phosphorus, P | 407 mg | 168 mg | +142% |
| Potassium, K | 1406 mg | 532 mg | +164% |
| Sodium, Na | 24.0 mg | 244 mg | -90% |
| Zinc, Zn | 2.79 mg | 1.77 mg | +58% |
| Copper, Cu | 0.958 mg | 0.298 mg | +221% |
| Manganese, Mn | 1.02 mg | 0.573 mg | +78% |
| Selenium, Se | 3.20 ug | 1.20 ug | +167% |
| Other Nutrients | |||
| Energy | 1393 kj | 536 kj | +160% |
| Ash | 3.83 g | 1.33 g | +188% |
| Total Sugars | 2.23 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 394 ug | 121 ug | +226% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 394 ug | 121 ug | +226% |
| 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 D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 19.0 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) | 0.106 g | — | |
| SFA 18:0 (Stearic acid) | 0.014 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.064 g | 0.009 g | +611% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | — | |
| Fatty acids, total polyunsaturated | 0.457 g | 0.021 g | +2076% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.178 g | 0.021 g | +748% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.279 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 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | — | |
| Phytosterols | 127 mg | — | |
| Tryptophan (EAA) | 0.279 g | 0.072 g | +288% |
| Threonine (EAA) | 0.992 g | 0.255 g | +289% |
| Isoleucine (EAA, BCAA) | 1.04 g | 0.300 g | +247% |
| Leucine (EAA, BCAA) | 1.88 g | 0.632 g | +198% |
| Lysine (EAA) | 1.62 g | 0.567 g | +185% |
| Methionine (EAA) | 0.355 g | 0.079 g | +349% |
| Cystine (conditionally essential) | 0.256 g | 0.070 g | +266% |
| Phenylalanine (EAA) | 1.27 g | 0.398 g | +220% |
| Tyrosine (conditionally essential) | 0.664 g | 0.224 g | +196% |
| Valine (EAA, BCAA) | 1.23 g | 0.387 g | +219% |
| Arginine (conditionally essential) | 1.46 g | 0.486 g | +200% |
| Histidine (EAA) | 0.656 g | 0.198 g | +231% |
| Alanine | 0.988 g | 0.439 g | +125% |
| Aspartic acid | 2.85 g | 0.891 g | +220% |
| Glutamic acid | 3.60 g | 1.17 g | +206% |
| Glycine (conditionally essential) | 0.920 g | 0.286 g | +222% |
| Proline (conditionally essential) | 1.00 g | 0.331 g | +202% |
| Serine | 1.28 g | 0.369 g | +247% |
| 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, raw nutrition facts Beans, adzuki, mature seed, cooked, boiled, with salt nutrition facts Compare other foods →
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