Beans vs Beans
Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods
Beans, cannellini, dry is higher in more vitamins & minerals
Calories (kcal)
Beans —
Beans —
Protein (g)
Beans 7.80
Beans 21.6
Carbs (g)
Beans 21.0
Beans 59.8
Fat (g)
Beans 1.26
Beans 2.20
Fiber (g)
Beans —
Beans —
Quick answers
Which has more protein?
Beans, cannellini, dry — 21.6g vs 7.80g per 100g.
Which is more nutrient-dense?
Beans, cannellini, dry 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 |
|---|---|---|---|
| Macronutrients | |||
| Water | 68.8 g | 12.3 g | +460% |
| Protein | 7.80 g | 21.6 g | -64% |
| Total lipid (fat) | 1.26 g | 2.20 g | -43% |
| Carbohydrate, by difference | 21.0 g | 59.8 g | -65% |
| Minerals | |||
| Calcium, Ca | 56.9 mg | 143 mg | -60% |
| Iron, Fe | 1.44 mg | 6.67 mg | -78% |
| Magnesium, Mg | 29.3 mg | 154 mg | -81% |
| Phosphorus, P | 104 mg | 412 mg | -75% |
| Potassium, K | 227 mg | 1424 mg | -84% |
| Sodium, Na | 172 mg | 0 mg | |
| Zinc, Zn | 0.560 mg | 2.72 mg | -79% |
| Copper, Cu | 0.273 mg | 0.742 mg | -63% |
| Manganese, Mn | 0.329 mg | 1.78 mg | -82% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 127 kcal | 345 kcal | -63% |
| Energy (Atwater Specific Factors) | 123 kcal | 337 kcal | -63% |
| Nitrogen | 1.25 g | 3.45 g | -64% |
| Ash | 1.09 g | 4.14 g | -74% |
| Total dietary fiber (AOAC 2011.25) | 7.01 g | — | |
| Starch | 12.2 g | 29.9 g | -59% |
| Resistant starch | 2.00 g | 33.0 g | -94% |
| 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 Foundation Foods. Diff column shows percentage difference relative to Food B.
Beans, kidney, dark red, canned, sodium added, sugar added, drained and rinsed nutrition facts Beans, cannellini, dry nutrition facts Compare other foods →
Dig deeper — biggest differences
Potassium, K -84% in Beans, kidney, dark red, canned, sodium added, sugar added, drained and rinsed Manganese, Mn -82% in Beans, kidney, dark red, canned, sodium added, sugar added, drained and rinsed Magnesium, Mg -81% in Beans, kidney, dark red, canned, sodium added, sugar added, drained and rinsed Zinc, Zn -79% in Beans, kidney, dark red, canned, sodium added, sugar added, drained and rinsed
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