Beans vs Beans

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

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

Calories (kcal)

Beans 329
Beans 128

Protein (g)

Beans 25.3
Beans 7.52

Carbs (g)

Beans 58.3
Beans 24.8

Fat (g)

Beans 0.450
Beans 0.100

Fiber (g)

Beans 24.9
Beans 7.30

Quick answers

Which has more protein?

Beans, kidney, royal red, mature seeds, raw — 25.3g vs 7.52g per 100g.

Which has fewer calories?

Beans, adzuki, mature seed, cooked, boiled, with salt — 128 vs 329 kcal per 100g.

Which is more nutrient-dense?

Beans, kidney, royal 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 329 kcal 128 kcal
Macronutrients
Water 11.9 g 66.3 g
Protein 25.3 g 7.52 g
Total lipid (fat) 0.450 g 0.100 g
Carbohydrate, by difference 58.3 g 24.8 g
Fiber, total dietary 24.9 g 7.30 g
Fats & Fatty Acids
Fatty acids, total saturated 0.065 g 0.036 g
Fatty acids, total monounsaturated 0.035 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) 0.390 mg 0.115 mg
Riboflavin (Vitamin B2) 0.240 mg 0.064 mg
Niacin (Vitamin B3) 2.11 mg 0.717 mg
Pantothenic acid (Vitamin B5) 0.779 mg 0.430 mg
Vitamin B-6 — Pyridoxine 0.396 mg 0.096 mg
Biotin (Vitamin B7) 393 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 131 mg 28.0 mg
Iron, Fe 8.70 mg 2.00 mg
Magnesium, Mg 138 mg 52.0 mg
Phosphorus, P 406 mg 168 mg
Potassium, K 1346 mg 532 mg
Sodium, Na 13.0 mg 244 mg
Zinc, Zn 2.66 mg 1.77 mg
Copper, Cu 1.00 mg 0.298 mg
Manganese, Mn 1.11 mg 0.573 mg
Selenium, Se 3.20 ug 1.20 ug
Other Nutrients
Energy 1377 kj 536 kj
Ash 4.00 g 1.33 g
Folic acid (Vitamin B9 — synthetic) 393 ug 121 ug
Folate, DFE (Vitamin B9 — dietary folate equivalents) 393 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) 0.058 g —
SFA 18:0 (Stearic acid) 0.008 g —
MUFA 18:1 (Omega-9, Oleic acid family) 0.035 g 0.009 g
Fatty acids, total polyunsaturated 0.249 g 0.021 g
PUFA 18:2 (Omega-6, Linoleic acid) 0.097 g 0.021 g
PUFA 18:3 (Omega-3, Alpha-linolenic family) 0.152 g —
Tryptophan (EAA) 0.300 g 0.072 g
Threonine (EAA) 1.07 g 0.255 g
Isoleucine (EAA, BCAA) 1.12 g 0.300 g
Leucine (EAA, BCAA) 2.02 g 0.632 g
Lysine (EAA) 1.74 g 0.567 g
Methionine (EAA) 0.381 g 0.079 g
Cystine (conditionally essential) 0.276 g 0.070 g
Phenylalanine (EAA) 1.37 g 0.398 g
Tyrosine (conditionally essential) 0.713 g 0.224 g
Valine (EAA, BCAA) 1.33 g 0.387 g
Arginine (conditionally essential) 1.57 g 0.486 g
Histidine (EAA) 0.705 g 0.198 g
Alanine 1.06 g 0.439 g
Aspartic acid 3.06 g 0.891 g
Glutamic acid 3.86 g 1.17 g
Glycine (conditionally essential) 0.989 g 0.286 g
Proline (conditionally essential) 1.07 g 0.331 g
Serine 1.38 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, royal 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 +368% in Beans, kidney, royal red, mature seeds, raw Iron, Fe +335% in Beans, kidney, royal red, mature seeds, raw Vitamin B-6 — Pyridoxine +312% in Beans, kidney, royal red, mature seeds, raw Riboflavin (Vitamin B2) +275% in Beans, kidney, royal red, mature seeds, raw

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