Beans vs Beans
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Beans, navy, mature seeds, raw is higher in more vitamins & minerals
Calories (kcal)
Beans 337
Beans 128
Protein (g)
Beans 22.3
Beans 7.52
Carbs (g)
Beans 60.8
Beans 24.8
Fat (g)
Beans 1.50
Beans 0.100
Fiber (g)
Beans 15.3
Beans 7.30
Quick answers
Which has more protein?
Beans, navy, mature seeds, raw — 22.3g vs 7.52g per 100g.
Which has fewer calories?
Beans, adzuki, mature seed, cooked, boiled, with salt — 128 vs 337 kcal per 100g.
Which is more nutrient-dense?
Beans, navy, 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 | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 337 kcal | 128 kcal | +163% |
| Macronutrients | |||
| Water | 12.1 g | 66.3 g | -82% |
| Protein | 22.3 g | 7.52 g | +197% |
| Total lipid (fat) | 1.50 g | 0.100 g | +1400% |
| Carbohydrate, by difference | 60.8 g | 24.8 g | +145% |
| Fiber, total dietary | 15.3 g | 7.30 g | +110% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.170 g | 0.036 g | +372% |
| Fatty acids, total monounsaturated | 0.128 g | 0.009 g | +1322% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | — | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | — | 0 mg | |
| Thiamin (Vitamin B1) | 0.775 mg | 0.115 mg | +574% |
| Riboflavin (Vitamin B2) | 0.164 mg | 0.064 mg | +156% |
| Niacin (Vitamin B3) | 2.19 mg | 0.717 mg | +205% |
| Pantothenic acid (Vitamin B5) | 0.744 mg | 0.430 mg | +73% |
| Vitamin B-6 — Pyridoxine | 0.428 mg | 0.096 mg | +346% |
| Biotin (Vitamin B7) | 364 ug | 121 ug | +201% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 87.4 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) | 0.020 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 147 mg | 28.0 mg | +425% |
| Iron, Fe | 5.49 mg | 2.00 mg | +174% |
| Magnesium, Mg | 175 mg | 52.0 mg | +237% |
| Phosphorus, P | 407 mg | 168 mg | +142% |
| Potassium, K | 1185 mg | 532 mg | +123% |
| Sodium, Na | 5.00 mg | 244 mg | -98% |
| Zinc, Zn | 3.65 mg | 1.77 mg | +106% |
| Copper, Cu | 0.834 mg | 0.298 mg | +180% |
| Manganese, Mn | 1.42 mg | 0.573 mg | +147% |
| Selenium, Se | 11.0 ug | 1.20 ug | +817% |
| Other Nutrients | |||
| Energy | 1411 kj | 536 kj | +163% |
| Ash | 3.32 g | 1.33 g | +150% |
| Total Sugars | 3.88 g | — | |
| Sucrose | 3.33 g | — | |
| Glucose | 0.210 g | — | |
| Fructose | 0 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0 g | — | |
| Galactose | 0.340 g | — | |
| Starch | 32.9 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 364 ug | 121 ug | +201% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 364 ug | 121 ug | +201% |
| 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 | 6.00 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) | 2.01 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0.170 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 | 2.50 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) | 0.002 g | — | |
| SFA 15:0 (Pentadecanoic acid) | 0.001 g | — | |
| SFA 16:0 (Palmitic acid) | 0.135 g | — | |
| SFA 17:0 (Margaric acid) | 0.002 g | — | |
| SFA 18:0 (Stearic acid) | 0.023 g | — | |
| SFA 20:0 (Arachidic acid) | 0.006 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) | 0.002 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.117 g | 0.009 g | +1200% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 0.117 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.008 g | — | |
| Fatty acids, total polyunsaturated | 0.873 g | 0.021 g | +4057% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.335 g | 0.021 g | +1495% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.538 g | — | |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.538 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) | 0.247 g | 0.072 g | +243% |
| Threonine (EAA) | 0.711 g | 0.255 g | +179% |
| Isoleucine (EAA, BCAA) | 0.952 g | 0.300 g | +217% |
| Leucine (EAA, BCAA) | 1.72 g | 0.632 g | +173% |
| Lysine (EAA) | 1.28 g | 0.567 g | +126% |
| Methionine (EAA) | 0.273 g | 0.079 g | +246% |
| Cystine (conditionally essential) | 0.187 g | 0.070 g | +167% |
| Phenylalanine (EAA) | 1.16 g | 0.398 g | +191% |
| Tyrosine (conditionally essential) | 0.484 g | 0.224 g | +116% |
| Valine (EAA, BCAA) | 1.24 g | 0.387 g | +221% |
| Arginine (conditionally essential) | 1.02 g | 0.486 g | +110% |
| Histidine (EAA) | 0.507 g | 0.198 g | +156% |
| Alanine | 0.908 g | 0.439 g | +107% |
| Aspartic acid | 2.60 g | 0.891 g | +192% |
| Glutamic acid | 3.10 g | 1.17 g | +164% |
| Glycine (conditionally essential) | 0.801 g | 0.286 g | +180% |
| Proline (conditionally essential) | 1.12 g | 0.331 g | +237% |
| Serine | 1.18 g | 0.369 g | +220% |
| Hydroxyproline | 0 g | — | |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
| Daidzein | 0.007 mg | — | |
| Genistein | 0.204 mg | — | |
| Proanthocyanidin dimers | 0 mg | — | |
| Proanthocyanidin trimers | 0 mg | — | |
| Proanthocyanidin 4-6mers | 0 mg | — | |
| Proanthocyanidin 7-10mers | 0 mg | — | |
| Proanthocyanidin polymers (>10mers) | 0 mg | — | |
| Choline | |||
| Choline from glycerophoshocholine | 4.50 mg | — | |
| Choline from phosphatidylcholine | 33.0 mg | — | |
| Choline from phosphocholine | 0 mg | — | |
| Choline from sphingomyelin | 0 mg | — | |
| Free Choline | 50.0 mg | — | |
| Total Choline | 87.0 mg | — | |
| Isoflavones | |||
| Total isoflavones | 0.211 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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