Beans vs Beans
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Beans, navy, mature seeds, cooked, boiled, with salt is higher in more vitamins & minerals
Calories (kcal)
Beans 140
Beans 237
Protein (g)
Beans 8.23
Beans 3.80
Carbs (g)
Beans 26.0
Beans 55.0
Fat (g)
Beans 0.620
Beans 0.030
Fiber (g)
Beans 10.5
Beans —
Quick answers
Which has more protein?
Beans, navy, mature seeds, cooked, boiled, with salt — 8.23g vs 3.80g per 100g.
Which has fewer calories?
Beans, navy, mature seeds, cooked, boiled, with salt — 140 vs 237 kcal per 100g.
Which is more nutrient-dense?
Beans, navy, mature seeds, 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 | 140 kcal | 237 kcal | -41% |
| Macronutrients | |||
| Water | 63.8 g | 40.6 g | +57% |
| Protein | 8.23 g | 3.80 g | +117% |
| Total lipid (fat) | 0.620 g | 0.030 g | +1967% |
| Carbohydrate, by difference | 26.0 g | 55.0 g | -53% |
| Fiber, total dietary | 10.5 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.032 g | 0.011 g | +191% |
| Fatty acids, total monounsaturated | 0.046 g | 0.003 g | +1433% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0.900 mg | 0 mg | |
| Thiamin (Vitamin B1) | 0.237 mg | 0.101 mg | +135% |
| Riboflavin (Vitamin B2) | 0.066 mg | 0.056 mg | +18% |
| Niacin (Vitamin B3) | 0.649 mg | 0.631 mg | +3% |
| Pantothenic acid (Vitamin B5) | 0.266 mg | 0.378 mg | -30% |
| Vitamin B-6 — Pyridoxine | 0.138 mg | 0.084 mg | +64% |
| Biotin (Vitamin B7) | 140 ug | 107 ug | +31% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 44.7 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) | 0.010 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 69.0 mg | 22.0 mg | +214% |
| Iron, Fe | 2.36 mg | 1.13 mg | +109% |
| Magnesium, Mg | 53.0 mg | 31.0 mg | +71% |
| Phosphorus, P | 144 mg | 74.0 mg | +95% |
| Potassium, K | 389 mg | 119 mg | +227% |
| Sodium, Na | 237 mg | 218 mg | +9% |
| Zinc, Zn | 1.03 mg | 1.56 mg | -34% |
| Copper, Cu | 0.210 mg | 0.265 mg | -21% |
| Manganese, Mn | 0.527 mg | 0.504 mg | +5% |
| Selenium, Se | 2.90 ug | 3.20 ug | -9% |
| Other Nutrients | |||
| Energy | 585 kj | 992 kj | -41% |
| Ash | 1.30 g | 0.580 g | +124% |
| Total Sugars | 0.370 g | — | |
| Sucrose | 0.370 g | — | |
| Glucose | 0 g | — | |
| Fructose | 0 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0 g | — | |
| Galactose | 0 g | — | |
| Starch | 15.4 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 140 ug | 107 ug | +31% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 140 ug | 107 ug | +31% |
| Betaine | 0.100 mg | — | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 0 IU | 5.00 IU | -100% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 0 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 1.28 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0.090 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 0.600 ug | — | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 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 13:0 (Tridecanoic acid) | 0 g | — | |
| SFA 14:0 (Myristic acid) | 0 g | — | |
| SFA 15:0 (Pentadecanoic acid) | 0 g | — | |
| SFA 16:0 (Palmitic acid) | 0.026 g | — | |
| SFA 17:0 (Margaric acid) | 0 g | — | |
| SFA 18:0 (Stearic acid) | 0.006 g | — | |
| SFA 20:0 (Arachidic acid) | 0 g | — | |
| SFA 22:0 (Behenic acid) | 0 g | — | |
| SFA 24:0 (Lignoceric acid) | 0 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.046 g | 0.003 g | +1433% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 0.070 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | — | |
| Fatty acids, total polyunsaturated | 0.159 g | 0.006 g | +2550% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.069 g | 0.006 g | +1050% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.090 g | — | |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.206 g | — | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0 g | — | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0 g | — | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic 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 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | — | |
| Fatty acids, total trans-monoenoic | 0 g | — | |
| TFA 18:1 t | 0 g | — | |
| Tryptophan (EAA) | 0.100 g | 0.036 g | +178% |
| Threonine (EAA) | 0.289 g | 0.129 g | +124% |
| Isoleucine (EAA, BCAA) | 0.387 g | 0.151 g | +156% |
| Leucine (EAA, BCAA) | 0.700 g | 0.319 g | +119% |
| Lysine (EAA) | 0.520 g | 0.286 g | +82% |
| Methionine (EAA) | 0.111 g | 0.040 g | +178% |
| Cystine (conditionally essential) | 0.076 g | 0.035 g | +117% |
| Phenylalanine (EAA) | 0.471 g | 0.201 g | +134% |
| Tyrosine (conditionally essential) | 0.197 g | 0.113 g | +74% |
| Valine (EAA, BCAA) | 0.504 g | 0.196 g | +157% |
| Arginine (conditionally essential) | 0.415 g | 0.246 g | +69% |
| Histidine (EAA) | 0.206 g | 0.100 g | +106% |
| Alanine | 0.369 g | 0.222 g | +66% |
| Aspartic acid | 1.06 g | 0.451 g | +134% |
| Glutamic acid | 1.26 g | 0.593 g | +112% |
| Glycine (conditionally essential) | 0.326 g | 0.145 g | +125% |
| Proline (conditionally essential) | 0.454 g | 0.167 g | +172% |
| Serine | 0.479 g | 0.187 g | +156% |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Beans, navy, mature seeds, cooked, boiled, with salt nutrition facts Beans, adzuki, mature seeds, canned, sweetened nutrition facts Compare other foods →
Dig deeper — biggest differences
Potassium, K +227% in Beans, navy, mature seeds, cooked, boiled, with salt Calcium, Ca +214% in Beans, navy, mature seeds, cooked, boiled, with salt Thiamin (Vitamin B1) +135% in Beans, navy, mature seeds, cooked, boiled, with salt Protein +117% in Beans, navy, mature seeds, cooked, boiled, with salt
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