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 237
Protein (g)
Beans 23.6
Beans 3.80
Carbs (g)
Beans 60.0
Beans 55.0
Fat (g)
Beans 0.830
Beans 0.030
Fiber (g)
Beans 24.9
Beans —
Quick answers
Which has more protein?
Beans, kidney, all types, mature seeds, raw — 23.6g vs 3.80g per 100g.
Which has fewer calories?
Beans, adzuki, mature seeds, canned, sweetened — 237 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 | 237 kcal | +41% |
| Macronutrients | |||
| Water | 11.8 g | 40.6 g | -71% |
| Protein | 23.6 g | 3.80 g | +521% |
| Total lipid (fat) | 0.830 g | 0.030 g | +2667% |
| Carbohydrate, by difference | 60.0 g | 55.0 g | +9% |
| Fiber, total dietary | 24.9 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.120 g | 0.011 g | +991% |
| Fatty acids, total monounsaturated | 0.064 g | 0.003 g | +2033% |
| 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 | 0.101 mg | +424% |
| Riboflavin (Vitamin B2) | 0.219 mg | 0.056 mg | +291% |
| Niacin (Vitamin B3) | 2.06 mg | 0.631 mg | +226% |
| Pantothenic acid (Vitamin B5) | 0.780 mg | 0.378 mg | +106% |
| Vitamin B-6 — Pyridoxine | 0.397 mg | 0.084 mg | +373% |
| Biotin (Vitamin B7) | 394 ug | 107 ug | +268% |
| 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 | 22.0 mg | +550% |
| Iron, Fe | 8.20 mg | 1.13 mg | +626% |
| Magnesium, Mg | 140 mg | 31.0 mg | +352% |
| Phosphorus, P | 407 mg | 74.0 mg | +450% |
| Potassium, K | 1406 mg | 119 mg | +1082% |
| Sodium, Na | 24.0 mg | 218 mg | -89% |
| Zinc, Zn | 2.79 mg | 1.56 mg | +79% |
| Copper, Cu | 0.958 mg | 0.265 mg | +262% |
| Manganese, Mn | 1.02 mg | 0.504 mg | +103% |
| Selenium, Se | 3.20 ug | 3.20 ug | = |
| Other Nutrients | |||
| Energy | 1393 kj | 992 kj | +40% |
| Ash | 3.83 g | 0.580 g | +560% |
| Total Sugars | 2.23 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 394 ug | 107 ug | +268% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 394 ug | 107 ug | +268% |
| 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 | 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 | 0.003 g | +2033% |
| 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 | 0.006 g | +7517% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.178 g | 0.006 g | +2867% |
| 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 | 0.036 g | +675% |
| Threonine (EAA) | 0.992 g | 0.129 g | +669% |
| Isoleucine (EAA, BCAA) | 1.04 g | 0.151 g | +589% |
| Leucine (EAA, BCAA) | 1.88 g | 0.319 g | +490% |
| Lysine (EAA) | 1.62 g | 0.286 g | +466% |
| Methionine (EAA) | 0.355 g | 0.040 g | +787% |
| Cystine (conditionally essential) | 0.256 g | 0.035 g | +631% |
| Phenylalanine (EAA) | 1.27 g | 0.201 g | +534% |
| Tyrosine (conditionally essential) | 0.664 g | 0.113 g | +488% |
| Valine (EAA, BCAA) | 1.23 g | 0.196 g | +529% |
| Arginine (conditionally essential) | 1.46 g | 0.246 g | +493% |
| Histidine (EAA) | 0.656 g | 0.100 g | +556% |
| Alanine | 0.988 g | 0.222 g | +345% |
| Aspartic acid | 2.85 g | 0.451 g | +532% |
| Glutamic acid | 3.60 g | 0.593 g | +506% |
| Glycine (conditionally essential) | 0.920 g | 0.145 g | +534% |
| Proline (conditionally essential) | 1.00 g | 0.167 g | +499% |
| Serine | 1.28 g | 0.187 g | +586% |
| 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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