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 237

Protein (g)

Beans 24.4
Beans 3.80

Carbs (g)

Beans 59.8
Beans 55.0

Fat (g)

Beans 0.250
Beans 0.030

Fiber (g)

Beans 24.9
Beans —

Quick answers

Which has more protein?

Beans, kidney, california red, mature seeds, raw — 24.4g vs 3.80g per 100g.

Which has fewer calories?

Beans, adzuki, mature seeds, canned, sweetened — 237 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 237 kcal
Macronutrients
Water 11.8 g 40.6 g
Protein 24.4 g 3.80 g
Total lipid (fat) 0.250 g 0.030 g
Carbohydrate, by difference 59.8 g 55.0 g
Fiber, total dietary 24.9 g —
Fats & Fatty Acids
Fatty acids, total saturated 0.036 g 0.011 g
Fatty acids, total monounsaturated 0.019 g 0.003 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 0.101 mg
Riboflavin (Vitamin B2) 0.219 mg 0.056 mg
Niacin (Vitamin B3) 2.06 mg 0.631 mg
Pantothenic acid (Vitamin B5) 0.780 mg 0.378 mg
Vitamin B-6 — Pyridoxine 0.397 mg 0.084 mg
Biotin (Vitamin B7) 394 ug 107 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 22.0 mg
Iron, Fe 9.35 mg 1.13 mg
Magnesium, Mg 160 mg 31.0 mg
Phosphorus, P 405 mg 74.0 mg
Potassium, K 1490 mg 119 mg
Sodium, Na 11.0 mg 218 mg
Zinc, Zn 2.55 mg 1.56 mg
Copper, Cu 1.10 mg 0.265 mg
Manganese, Mn 1.00 mg 0.504 mg
Selenium, Se 3.20 ug 3.20 ug
Other Nutrients
Energy 1381 kj 992 kj
Ash 3.83 g 0.580 g
Folic acid (Vitamin B9 — synthetic) 394 ug 107 ug
Folate, DFE (Vitamin B9 — dietary folate equivalents) 394 ug 107 ug
Retinol 0 ug 0 ug
Vitamin A, IU 8.00 IU 5.00 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 0.003 g
Fatty acids, total polyunsaturated 0.138 g 0.006 g
PUFA 18:2 (Omega-6, Linoleic acid) 0.054 g 0.006 g
PUFA 18:3 (Omega-3, Alpha-linolenic family) 0.084 g —
Tryptophan (EAA) 0.289 g 0.036 g
Threonine (EAA) 1.03 g 0.129 g
Isoleucine (EAA, BCAA) 1.08 g 0.151 g
Leucine (EAA, BCAA) 1.95 g 0.319 g
Lysine (EAA) 1.67 g 0.286 g
Methionine (EAA) 0.367 g 0.040 g
Cystine (conditionally essential) 0.265 g 0.035 g
Phenylalanine (EAA) 1.32 g 0.201 g
Tyrosine (conditionally essential) 0.686 g 0.113 g
Valine (EAA, BCAA) 1.27 g 0.196 g
Arginine (conditionally essential) 1.51 g 0.246 g
Histidine (EAA) 0.679 g 0.100 g
Alanine 1.02 g 0.222 g
Aspartic acid 2.95 g 0.451 g
Glutamic acid 3.72 g 0.593 g
Glycine (conditionally essential) 0.952 g 0.145 g
Proline (conditionally essential) 1.03 g 0.167 g
Serine 1.33 g 0.187 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 seeds, canned, sweetened nutrition facts Compare other foods →

Dig deeper — biggest differences

Potassium, K +1152% in Beans, kidney, california red, mature seeds, raw Calcium, Ca +786% in Beans, kidney, california red, mature seeds, raw Iron, Fe +727% in Beans, kidney, california red, mature seeds, raw Protein +541% in Beans, kidney, california red, mature seeds, raw

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