Beans vs Beans
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Beans, pinto, canned, drained solids is higher in more vitamins & minerals
Calories (kcal)
Beans 114
Beans 237
Protein (g)
Beans 6.99
Beans 3.80
Carbs (g)
Beans 20.2
Beans 55.0
Fat (g)
Beans 0.900
Beans 0.030
Fiber (g)
Beans 5.50
Beans —
Quick answers
Which has more protein?
Beans, pinto, canned, drained solids — 6.99g vs 3.80g per 100g.
Which has fewer calories?
Beans, pinto, canned, drained solids — 114 vs 237 kcal per 100g.
Which is more nutrient-dense?
Beans, pinto, canned, drained solids 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 | 114 kcal | 237 kcal | -52% |
| Macronutrients | |||
| Water | 70.6 g | 40.6 g | +74% |
| Protein | 6.99 g | 3.80 g | +84% |
| Total lipid (fat) | 0.900 g | 0.030 g | +2900% |
| Carbohydrate, by difference | 20.2 g | 55.0 g | -63% |
| Fiber, total dietary | 5.50 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.158 g | 0.011 g | +1336% |
| Fatty acids, total monounsaturated | 0.153 g | 0.003 g | +5000% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0.100 mg | 0 mg | |
| Thiamin (Vitamin B1) | 0.052 mg | 0.101 mg | -49% |
| Riboflavin (Vitamin B2) | 0.019 mg | 0.056 mg | -66% |
| Niacin (Vitamin B3) | 0.272 mg | 0.631 mg | -57% |
| Pantothenic acid (Vitamin B5) | — | 0.378 mg | |
| Vitamin B-6 — Pyridoxine | — | 0.084 mg | |
| Biotin (Vitamin B7) | 24.0 ug | 107 ug | -78% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | — | 0 ug | |
| Carotene, beta | 0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 63.0 mg | 22.0 mg | +186% |
| Iron, Fe | 1.33 mg | 1.13 mg | +18% |
| Magnesium, Mg | 32.0 mg | 31.0 mg | +3% |
| Phosphorus, P | 101 mg | 74.0 mg | +36% |
| Potassium, K | 274 mg | 119 mg | +130% |
| Sodium, Na | 239 mg | 218 mg | +10% |
| Zinc, Zn | 0.610 mg | 1.56 mg | -61% |
| Copper, Cu | 0.259 mg | 0.265 mg | -2% |
| Manganese, Mn | 0.383 mg | 0.504 mg | -24% |
| Selenium, Se | — | 3.20 ug | |
| Other Nutrients | |||
| Energy | 475 kj | 992 kj | -52% |
| Ash | 1.30 g | 0.580 g | +124% |
| Total Sugars | 0.540 g | — | |
| Sucrose | 0.540 g | — | |
| Glucose | 0 g | — | |
| Fructose | 0 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0 g | — | |
| Starch | 10.2 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 24.0 ug | 107 ug | -78% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 24.0 ug | 107 ug | -78% |
| Retinol | — | 0 ug | |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | — | 5.00 IU | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 0 ug | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| 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) | 0.155 g | — | |
| SFA 18:0 (Stearic acid) | 0.003 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.153 g | 0.003 g | +5000% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | — | |
| Fatty acids, total polyunsaturated | 0.273 g | 0.006 g | +4450% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.115 g | 0.006 g | +1817% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.158 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) | 0.078 g | 0.036 g | +117% |
| Threonine (EAA) | 0.266 g | 0.129 g | +106% |
| Isoleucine (EAA, BCAA) | 0.287 g | 0.151 g | +90% |
| Leucine (EAA, BCAA) | 0.513 g | 0.319 g | +61% |
| Lysine (EAA) | 0.446 g | 0.286 g | +56% |
| Methionine (EAA) | 0.085 g | 0.040 g | +113% |
| Cystine (conditionally essential) | 0.061 g | 0.035 g | +74% |
| Phenylalanine (EAA) | 0.360 g | 0.201 g | +79% |
| Tyrosine (conditionally essential) | 0.141 g | 0.113 g | +25% |
| Valine (EAA, BCAA) | 0.329 g | 0.196 g | +68% |
| Arginine (conditionally essential) | 0.361 g | 0.246 g | +47% |
| Histidine (EAA) | 0.183 g | 0.100 g | +83% |
| Alanine | 0.287 g | 0.222 g | +29% |
| Aspartic acid | 0.746 g | 0.451 g | +65% |
| Glutamic acid | 0.996 g | 0.593 g | +68% |
| Glycine (conditionally essential) | 0.262 g | 0.145 g | +81% |
| Proline (conditionally essential) | 0.353 g | 0.167 g | +111% |
| Serine | 0.385 g | 0.187 g | +106% |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
| Iodine | |||
| Iodine mcg/100gB | 0.900 mcg | — | |
| Purines | |||
| Purine, adenine | 12.8 mg | — | |
| Purine, guanine | 11.9 mg | — | |
| Purine, hypoxanthine | 0.200 mg | — | |
| Purine, uric acid | 0 mg | — | |
| Purine, xanthine | 0.300 mg | — | |
| Purines, total | 25.2 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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