Beans vs Beans
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Beans, adzuki, mature seed, cooked, boiled, with salt is higher in more vitamins & minerals
Calories (kcal)
Beans 113
Beans 128
Protein (g)
Beans 7.53
Beans 7.52
Carbs (g)
Beans 20.5
Beans 24.8
Fat (g)
Beans 0.430
Beans 0.100
Fiber (g)
Beans 5.10
Beans 7.30
Quick answers
Which has more protein?
Beans, navy, mature seeds, canned — 7.53g vs 7.52g per 100g.
Which has fewer calories?
Beans, navy, mature seeds, canned — 113 vs 128 kcal 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 | 113 kcal | 128 kcal | -12% |
| Macronutrients | |||
| Water | 70.4 g | 66.3 g | +6% |
| Protein | 7.53 g | 7.52 g | = |
| Total lipid (fat) | 0.430 g | 0.100 g | +330% |
| Carbohydrate, by difference | 20.5 g | 24.8 g | -17% |
| Fiber, total dietary | 5.10 g | 7.30 g | -30% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.112 g | 0.036 g | +211% |
| Fatty acids, total monounsaturated | 0.038 g | 0.009 g | +322% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0.700 mg | 0 mg | |
| Thiamin (Vitamin B1) | 0.141 mg | 0.115 mg | +23% |
| Riboflavin (Vitamin B2) | 0.055 mg | 0.064 mg | -14% |
| Niacin (Vitamin B3) | 0.487 mg | 0.717 mg | -32% |
| Pantothenic acid (Vitamin B5) | 0.172 mg | 0.430 mg | -60% |
| Vitamin B-6 — Pyridoxine | 0.103 mg | 0.096 mg | +7% |
| Biotin (Vitamin B7) | 62.0 ug | 121 ug | -49% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 26.9 mg | — | |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 0 ug | 0 ug | = |
| Carotene, beta | 0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.780 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 47.0 mg | 28.0 mg | +68% |
| Iron, Fe | 1.85 mg | 2.00 mg | -7% |
| Magnesium, Mg | 47.0 mg | 52.0 mg | -10% |
| Phosphorus, P | 134 mg | 168 mg | -20% |
| Potassium, K | 288 mg | 532 mg | -46% |
| Sodium, Na | 336 mg | 244 mg | +38% |
| Zinc, Zn | 0.770 mg | 1.77 mg | -56% |
| Copper, Cu | 0.208 mg | 0.298 mg | -30% |
| Manganese, Mn | 0.375 mg | 0.573 mg | -35% |
| Selenium, Se | 5.80 ug | 1.20 ug | +383% |
| Other Nutrients | |||
| Energy | 473 kj | 536 kj | -12% |
| Ash | 1.14 g | 1.33 g | -14% |
| Total Sugars | 0.280 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 62.0 ug | 121 ug | -49% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 62.0 ug | 121 ug | -49% |
| Betaine | 0.100 mg | — | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 1.00 IU | 6.00 IU | -83% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 0 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 2.90 ug | — | |
| SFA 4:0 (Butyric acid) | 0 g | — | |
| SFA 6:0 (Caproic acid) | 0 g | — | |
| SFA 8:0 (Caprylic acid) | 0 g | — | |
| SFA 10:0 (Capric acid) | 0 g | — | |
| SFA 12:0 (Lauric acid) | 0 g | — | |
| SFA 14:0 (Myristic acid) | 0 g | — | |
| SFA 16:0 (Palmitic acid) | 0.105 g | — | |
| SFA 18:0 (Stearic acid) | 0.007 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.038 g | 0.009 g | +322% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | — | |
| Fatty acids, total polyunsaturated | 0.186 g | 0.021 g | +786% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.101 g | 0.021 g | +381% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.085 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | — | |
| Tryptophan (EAA) | 0.090 g | 0.072 g | +25% |
| Threonine (EAA) | 0.277 g | 0.255 g | +9% |
| Isoleucine (EAA, BCAA) | 0.356 g | 0.300 g | +19% |
| Leucine (EAA, BCAA) | 0.639 g | 0.632 g | +1% |
| Lysine (EAA) | 0.527 g | 0.567 g | -7% |
| Methionine (EAA) | 0.098 g | 0.079 g | +24% |
| Cystine (conditionally essential) | 0.071 g | 0.070 g | +1% |
| Phenylalanine (EAA) | 0.444 g | 0.398 g | +12% |
| Tyrosine (conditionally essential) | 0.178 g | 0.224 g | -21% |
| Valine (EAA, BCAA) | 0.434 g | 0.387 g | +12% |
| Arginine (conditionally essential) | 0.413 g | 0.486 g | -15% |
| Histidine (EAA) | 0.207 g | 0.198 g | +5% |
| Alanine | 0.342 g | 0.439 g | -22% |
| Aspartic acid | 0.943 g | 0.891 g | +6% |
| Glutamic acid | 1.21 g | 1.17 g | +3% |
| Glycine (conditionally essential) | 0.305 g | 0.286 g | +7% |
| Proline (conditionally essential) | 0.431 g | 0.331 g | +30% |
| Serine | 0.472 g | 0.369 g | +28% |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
| Choline | |||
| Choline from glycerophoshocholine | 0.800 mg | — | |
| Choline from phosphatidylcholine | 12.0 mg | — | |
| Choline from phosphocholine | 0.600 mg | — | |
| Choline from sphingomyelin | 0 mg | — | |
| Free Choline | 14.0 mg | — | |
| Total Choline | 27.0 mg | — | |
| Purines | |||
| Purine, adenine | 10.9 mg | — | |
| Purine, guanine | 10.0 mg | — | |
| Purine, hypoxanthine | 0.090 mg | — | |
| Purine, uric acid | 0 mg | — | |
| Purine, xanthine | 0.200 mg | — | |
| Purines, total | 21.2 mg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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