Beans vs Beans
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Beans, navy, mature seeds, canned is higher in more vitamins & minerals
Calories (kcal)
Beans 113
Beans 237
Protein (g)
Beans 7.53
Beans 3.80
Carbs (g)
Beans 20.5
Beans 55.0
Fat (g)
Beans 0.430
Beans 0.030
Fiber (g)
Beans 5.10
Beans —
Quick answers
Which has more protein?
Beans, navy, mature seeds, canned — 7.53g vs 3.80g per 100g.
Which has fewer calories?
Beans, navy, mature seeds, canned — 113 vs 237 kcal per 100g.
Which is more nutrient-dense?
Beans, navy, mature seeds, canned 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 | 237 kcal | -52% |
| Macronutrients | |||
| Water | 70.4 g | 40.6 g | +74% |
| Protein | 7.53 g | 3.80 g | +98% |
| Total lipid (fat) | 0.430 g | 0.030 g | +1333% |
| Carbohydrate, by difference | 20.5 g | 55.0 g | -63% |
| Fiber, total dietary | 5.10 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.112 g | 0.011 g | +918% |
| Fatty acids, total monounsaturated | 0.038 g | 0.003 g | +1167% |
| 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 | 0.101 mg | +40% |
| Riboflavin (Vitamin B2) | 0.055 mg | 0.056 mg | -2% |
| Niacin (Vitamin B3) | 0.487 mg | 0.631 mg | -23% |
| Pantothenic acid (Vitamin B5) | 0.172 mg | 0.378 mg | -54% |
| Vitamin B-6 — Pyridoxine | 0.103 mg | 0.084 mg | +23% |
| Biotin (Vitamin B7) | 62.0 ug | 107 ug | -42% |
| 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 | 22.0 mg | +114% |
| Iron, Fe | 1.85 mg | 1.13 mg | +64% |
| Magnesium, Mg | 47.0 mg | 31.0 mg | +52% |
| Phosphorus, P | 134 mg | 74.0 mg | +81% |
| Potassium, K | 288 mg | 119 mg | +142% |
| Sodium, Na | 336 mg | 218 mg | +54% |
| Zinc, Zn | 0.770 mg | 1.56 mg | -51% |
| Copper, Cu | 0.208 mg | 0.265 mg | -22% |
| Manganese, Mn | 0.375 mg | 0.504 mg | -26% |
| Selenium, Se | 5.80 ug | 3.20 ug | +81% |
| Other Nutrients | |||
| Energy | 473 kj | 992 kj | -52% |
| Ash | 1.14 g | 0.580 g | +97% |
| Total Sugars | 0.280 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 62.0 ug | 107 ug | -42% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 62.0 ug | 107 ug | -42% |
| 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 | 5.00 IU | -80% |
| 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 | 0.003 g | +1167% |
| 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 | 0.006 g | +3000% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.101 g | 0.006 g | +1583% |
| 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 | 0.036 g | +150% |
| Threonine (EAA) | 0.277 g | 0.129 g | +115% |
| Isoleucine (EAA, BCAA) | 0.356 g | 0.151 g | +136% |
| Leucine (EAA, BCAA) | 0.639 g | 0.319 g | +100% |
| Lysine (EAA) | 0.527 g | 0.286 g | +84% |
| Methionine (EAA) | 0.098 g | 0.040 g | +145% |
| Cystine (conditionally essential) | 0.071 g | 0.035 g | +103% |
| Phenylalanine (EAA) | 0.444 g | 0.201 g | +121% |
| Tyrosine (conditionally essential) | 0.178 g | 0.113 g | +58% |
| Valine (EAA, BCAA) | 0.434 g | 0.196 g | +121% |
| Arginine (conditionally essential) | 0.413 g | 0.246 g | +68% |
| Histidine (EAA) | 0.207 g | 0.100 g | +107% |
| Alanine | 0.342 g | 0.222 g | +54% |
| Aspartic acid | 0.943 g | 0.451 g | +109% |
| Glutamic acid | 1.21 g | 0.593 g | +104% |
| Glycine (conditionally essential) | 0.305 g | 0.145 g | +110% |
| Proline (conditionally essential) | 0.431 g | 0.167 g | +158% |
| Serine | 0.472 g | 0.187 g | +152% |
| 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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