Beans vs Beans

Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy

Beans, kidney, california red, mature seeds, raw is higher in more vitamins & minerals

Calories (kcal)

Beans 330
Beans 128

Protein (g)

Beans 24.4
Beans 7.52

Carbs (g)

Beans 59.8
Beans 24.8

Fat (g)

Beans 0.250
Beans 0.100

Fiber (g)

Beans 24.9
Beans 7.30

Quick answers

Which has more protein?

Beans, kidney, california red, mature seeds, raw — 24.4g vs 7.52g per 100g.

Which has fewer calories?

Beans, adzuki, mature seed, cooked, boiled, with salt — 128 vs 330 kcal per 100g.

Which is more nutrient-dense?

Beans, kidney, california red, 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
Energy
Energy 330 kcal 128 kcal
Macronutrients
Water 11.8 g 66.3 g
Protein 24.4 g 7.52 g
Total lipid (fat) 0.250 g 0.100 g
Carbohydrate, by difference 59.8 g 24.8 g
Fiber, total dietary 24.9 g 7.30 g
Fats & Fatty Acids
Fatty acids, total saturated 0.036 g 0.036 g
Fatty acids, total monounsaturated 0.019 g 0.009 g
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
Riboflavin (Vitamin B2) 0.219 mg 0.064 mg
Niacin (Vitamin B3) 2.06 mg 0.717 mg
Pantothenic acid (Vitamin B5) 0.780 mg 0.430 mg
Vitamin B-6 — Pyridoxine 0.397 mg 0.096 mg
Biotin (Vitamin B7) 394 ug 121 ug
Folate, total (Vitamin B9) 0 ug 0 ug
Vitamin B-12 — Cobalamin 0 ug 0 ug
Vitamin A, RAE 0 ug 0 ug
Vitamin D (D2 + D3) 0 ug 0 ug
Minerals
Calcium, Ca 195 mg 28.0 mg
Iron, Fe 9.35 mg 2.00 mg
Magnesium, Mg 160 mg 52.0 mg
Phosphorus, P 405 mg 168 mg
Potassium, K 1490 mg 532 mg
Sodium, Na 11.0 mg 244 mg
Zinc, Zn 2.55 mg 1.77 mg
Copper, Cu 1.10 mg 0.298 mg
Manganese, Mn 1.00 mg 0.573 mg
Selenium, Se 3.20 ug 1.20 ug
Other Nutrients
Energy 1381 kj 536 kj
Ash 3.83 g 1.33 g
Folic acid (Vitamin B9 — synthetic) 394 ug 121 ug
Folate, DFE (Vitamin B9 — dietary folate equivalents) 394 ug 121 ug
Retinol 0 ug 0 ug
Vitamin A, IU 8.00 IU 6.00 IU
Vitamin D (D2 + D3 — total) 0 IU 0 IU
SFA 16:0 (Palmitic acid) 0.032 g —
SFA 18:0 (Stearic acid) 0.004 g —
MUFA 18:1 (Omega-9, Oleic acid family) 0.019 g 0.009 g
Fatty acids, total polyunsaturated 0.138 g 0.021 g
PUFA 18:2 (Omega-6, Linoleic acid) 0.054 g 0.021 g
PUFA 18:3 (Omega-3, Alpha-linolenic family) 0.084 g —
Tryptophan (EAA) 0.289 g 0.072 g
Threonine (EAA) 1.03 g 0.255 g
Isoleucine (EAA, BCAA) 1.08 g 0.300 g
Leucine (EAA, BCAA) 1.95 g 0.632 g
Lysine (EAA) 1.67 g 0.567 g
Methionine (EAA) 0.367 g 0.079 g
Cystine (conditionally essential) 0.265 g 0.070 g
Phenylalanine (EAA) 1.32 g 0.398 g
Tyrosine (conditionally essential) 0.686 g 0.224 g
Valine (EAA, BCAA) 1.27 g 0.387 g
Arginine (conditionally essential) 1.51 g 0.486 g
Histidine (EAA) 0.679 g 0.198 g
Alanine 1.02 g 0.439 g
Aspartic acid 2.95 g 0.891 g
Glutamic acid 3.72 g 1.17 g
Glycine (conditionally essential) 0.952 g 0.286 g
Proline (conditionally essential) 1.03 g 0.331 g
Serine 1.33 g 0.369 g

* 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, california red, mature seeds, raw nutrition facts Beans, adzuki, mature seed, cooked, boiled, with salt nutrition facts Compare other foods →

Dig deeper — biggest differences

Calcium, Ca +596% in Beans, kidney, california red, mature seeds, raw Iron, Fe +368% in Beans, kidney, california red, mature seeds, raw Thiamin (Vitamin B1) +360% in Beans, kidney, california red, mature seeds, raw Vitamin B-6 — Pyridoxine +314% in Beans, kidney, california red, mature seeds, raw

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