Beans vs Beans
Nutrition comparison per 100g · USDA Foundation Foods & USDA SR Legacy
Beans, kidney, dark red, canned, sodium added, sugar added, drained and rinsed is higher in more vitamins & minerals
Calories (kcal)
Beans —
Beans 237
Protein (g)
Beans 7.80
Beans 3.80
Carbs (g)
Beans 21.0
Beans 55.0
Fat (g)
Beans 1.26
Beans 0.030
Fiber (g)
Beans —
Beans —
Quick answers
Which has more protein?
Beans, kidney, dark red, canned, sodium added, sugar added, drained and rinsed — 7.80g vs 3.80g per 100g.
Which is more nutrient-dense?
Beans, kidney, dark red, canned, sodium added, sugar added, drained and rinsed 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 | — | 237 kcal | |
| Macronutrients | |||
| Water | 68.8 g | 40.6 g | +70% |
| Protein | 7.80 g | 3.80 g | +105% |
| Total lipid (fat) | 1.26 g | 0.030 g | +4087% |
| Carbohydrate, by difference | 21.0 g | 55.0 g | -62% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | — | 0.011 g | |
| Fatty acids, total monounsaturated | — | 0.003 g | |
| Fatty acids, total trans | — | 0 g | |
| Cholesterol | — | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | — | 0 mg | |
| Thiamin (Vitamin B1) | — | 0.101 mg | |
| Riboflavin (Vitamin B2) | — | 0.056 mg | |
| Niacin (Vitamin B3) | — | 0.631 mg | |
| Pantothenic acid (Vitamin B5) | — | 0.378 mg | |
| Vitamin B-6 — Pyridoxine | — | 0.084 mg | |
| Biotin (Vitamin B7) | — | 107 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 | 22.0 mg | +159% |
| Iron, Fe | 1.44 mg | 1.13 mg | +27% |
| Magnesium, Mg | 29.3 mg | 31.0 mg | -5% |
| Phosphorus, P | 104 mg | 74.0 mg | +41% |
| Potassium, K | 227 mg | 119 mg | +91% |
| Sodium, Na | 172 mg | 218 mg | -21% |
| Zinc, Zn | 0.560 mg | 1.56 mg | -64% |
| Copper, Cu | 0.273 mg | 0.265 mg | +3% |
| Manganese, Mn | 0.329 mg | 0.504 mg | -35% |
| Selenium, Se | — | 3.20 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 127 kcal | — | |
| Energy (Atwater Specific Factors) | 123 kcal | — | |
| Energy | — | 992 kj | |
| Nitrogen | 1.25 g | — | |
| Ash | 1.09 g | 0.580 g | +89% |
| Total dietary fiber (AOAC 2011.25) | 7.01 g | — | |
| Starch | 12.2 g | — | |
| Resistant starch | 2.00 g | — | |
| Folic acid (Vitamin B9 — synthetic) | — | 107 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | — | 107 ug | |
| Retinol | — | 0 ug | |
| Vitamin A, IU | — | 5.00 IU | |
| Vitamin D (D2 + D3 — total) | — | 0 IU | |
| MUFA 18:1 (Omega-9, Oleic acid family) | — | 0.003 g | |
| Fatty acids, total polyunsaturated | — | 0.006 g | |
| PUFA 18:2 (Omega-6, Linoleic acid) | — | 0.006 g | |
| Tryptophan (EAA) | — | 0.036 g | |
| Threonine (EAA) | — | 0.129 g | |
| Isoleucine (EAA, BCAA) | — | 0.151 g | |
| Leucine (EAA, BCAA) | — | 0.319 g | |
| Lysine (EAA) | — | 0.286 g | |
| Methionine (EAA) | — | 0.040 g | |
| Cystine (conditionally essential) | — | 0.035 g | |
| Phenylalanine (EAA) | — | 0.201 g | |
| Tyrosine (conditionally essential) | — | 0.113 g | |
| Valine (EAA, BCAA) | — | 0.196 g | |
| Arginine (conditionally essential) | — | 0.246 g | |
| Histidine (EAA) | — | 0.100 g | |
| Alanine | — | 0.222 g | |
| Aspartic acid | — | 0.451 g | |
| Glutamic acid | — | 0.593 g | |
| Glycine (conditionally essential) | — | 0.145 g | |
| Proline (conditionally essential) | — | 0.167 g | |
| Serine | — | 0.187 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 seeds, canned, sweetened nutrition facts Compare other foods →
Dig deeper — biggest differences
Calcium, Ca +159% in Beans, kidney, dark red, canned, sodium added, sugar added, drained and rinsed Protein +105% in Beans, kidney, dark red, canned, sodium added, sugar added, drained and rinsed Potassium, K +91% in Beans, kidney, dark red, canned, sodium added, sugar added, drained and rinsed Zinc, Zn -64% in Beans, kidney, dark red, canned, sodium added, sugar added, drained and rinsed
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