Beans vs Beans
Nutrition comparison per 100g · USDA Foundation Foods & USDA SR Legacy
Beans, adzuki, mature seed, cooked, boiled, with salt is higher in more vitamins & minerals
Calories (kcal)
Beans —
Beans 128
Protein (g)
Beans 7.80
Beans 7.52
Carbs (g)
Beans 21.0
Beans 24.8
Fat (g)
Beans 1.26
Beans 0.100
Fiber (g)
Beans —
Beans 7.30
Quick answers
Which has more protein?
Beans, kidney, dark red, canned, sodium added, sugar added, drained and rinsed — 7.80g vs 7.52g 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 | — | 128 kcal | |
| Macronutrients | |||
| Water | 68.8 g | 66.3 g | +4% |
| Protein | 7.80 g | 7.52 g | +4% |
| Total lipid (fat) | 1.26 g | 0.100 g | +1156% |
| Carbohydrate, by difference | 21.0 g | 24.8 g | -15% |
| Fiber, total dietary | — | 7.30 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | — | 0.036 g | |
| Fatty acids, total monounsaturated | — | 0.009 g | |
| Fatty acids, total trans | — | 0 g | |
| Cholesterol | — | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | — | 0 mg | |
| Thiamin (Vitamin B1) | — | 0.115 mg | |
| Riboflavin (Vitamin B2) | — | 0.064 mg | |
| Niacin (Vitamin B3) | — | 0.717 mg | |
| Pantothenic acid (Vitamin B5) | — | 0.430 mg | |
| Vitamin B-6 — Pyridoxine | — | 0.096 mg | |
| Biotin (Vitamin B7) | — | 121 ug | |
| Folate, total (Vitamin B9) | — | 0 ug | |
| Vitamin B-12 — Cobalamin | — | 0 ug | |
| Vitamin A, RAE | — | 0 ug | |
| Vitamin D (D2 + D3) | — | 0 ug | |
| Minerals | |||
| Calcium, Ca | 56.9 mg | 28.0 mg | +103% |
| Iron, Fe | 1.44 mg | 2.00 mg | -28% |
| Magnesium, Mg | 29.3 mg | 52.0 mg | -44% |
| Phosphorus, P | 104 mg | 168 mg | -38% |
| Potassium, K | 227 mg | 532 mg | -57% |
| Sodium, Na | 172 mg | 244 mg | -29% |
| Zinc, Zn | 0.560 mg | 1.77 mg | -68% |
| Copper, Cu | 0.273 mg | 0.298 mg | -8% |
| Manganese, Mn | 0.329 mg | 0.573 mg | -43% |
| Selenium, Se | — | 1.20 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 127 kcal | — | |
| Energy (Atwater Specific Factors) | 123 kcal | — | |
| Energy | — | 536 kj | |
| Nitrogen | 1.25 g | — | |
| Ash | 1.09 g | 1.33 g | -18% |
| Total dietary fiber (AOAC 2011.25) | 7.01 g | — | |
| Starch | 12.2 g | — | |
| Resistant starch | 2.00 g | — | |
| Folic acid (Vitamin B9 — synthetic) | — | 121 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | — | 121 ug | |
| Retinol | — | 0 ug | |
| Vitamin A, IU | — | 6.00 IU | |
| Vitamin D (D2 + D3 — total) | — | 0 IU | |
| MUFA 18:1 (Omega-9, Oleic acid family) | — | 0.009 g | |
| Fatty acids, total polyunsaturated | — | 0.021 g | |
| PUFA 18:2 (Omega-6, Linoleic acid) | — | 0.021 g | |
| Tryptophan (EAA) | — | 0.072 g | |
| Threonine (EAA) | — | 0.255 g | |
| Isoleucine (EAA, BCAA) | — | 0.300 g | |
| Leucine (EAA, BCAA) | — | 0.632 g | |
| Lysine (EAA) | — | 0.567 g | |
| Methionine (EAA) | — | 0.079 g | |
| Cystine (conditionally essential) | — | 0.070 g | |
| Phenylalanine (EAA) | — | 0.398 g | |
| Tyrosine (conditionally essential) | — | 0.224 g | |
| Valine (EAA, BCAA) | — | 0.387 g | |
| Arginine (conditionally essential) | — | 0.486 g | |
| Histidine (EAA) | — | 0.198 g | |
| Alanine | — | 0.439 g | |
| Aspartic acid | — | 0.891 g | |
| Glutamic acid | — | 1.17 g | |
| Glycine (conditionally essential) | — | 0.286 g | |
| Proline (conditionally essential) | — | 0.331 g | |
| Serine | — | 0.369 g | |
| Purines | |||
| Purine, adenine | 11.8 mg | — | |
| Purine, guanine | 11.0 mg | — | |
| Purine, hypoxanthine | 0.300 mg | — | |
| Purine, uric acid | 0 mg | — | |
| Purine, xanthine | 0.300 mg | — | |
| Purines, total | 23.4 mg | — | |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Beans, kidney, dark red, canned, sodium added, sugar added, drained and rinsed nutrition facts Beans, adzuki, mature seed, cooked, boiled, with salt nutrition facts Compare other foods →
Dig deeper — biggest differences
Calcium, Ca +103% in Beans, kidney, dark red, canned, sodium added, sugar added, drained and rinsed Zinc, Zn -68% in Beans, kidney, dark red, canned, sodium added, sugar added, drained and rinsed Potassium, K -57% in Beans, kidney, dark red, canned, sodium added, sugar added, drained and rinsed Magnesium, Mg -44% in Beans, kidney, dark red, canned, sodium added, sugar added, drained and rinsed
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