Beans vs Beans
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Beans, pinto, mature seeds, raw (Includes foods for USDA's Food Distribution Program) is higher in more vitamins & minerals
Calories (kcal)
Beans 347
Beans 237
Protein (g)
Beans 21.4
Beans 3.80
Carbs (g)
Beans 62.5
Beans 55.0
Fat (g)
Beans 1.23
Beans 0.030
Fiber (g)
Beans 15.5
Beans —
Quick answers
Which has more protein?
Beans, pinto, mature seeds, raw (Includes foods for USDA's Food Distribution Program) — 21.4g vs 3.80g per 100g.
Which has fewer calories?
Beans, adzuki, mature seeds, canned, sweetened — 237 vs 347 kcal per 100g.
Which is more nutrient-dense?
Beans, pinto, mature seeds, raw (Includes foods for USDA's Food Distribution Program) 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 | 347 kcal | 237 kcal | +46% |
| Macronutrients | |||
| Water | 11.3 g | 40.6 g | -72% |
| Protein | 21.4 g | 3.80 g | +464% |
| Total lipid (fat) | 1.23 g | 0.030 g | +4000% |
| Carbohydrate, by difference | 62.5 g | 55.0 g | +14% |
| Fiber, total dietary | 15.5 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.235 g | 0.011 g | +2036% |
| Fatty acids, total monounsaturated | 0.229 g | 0.003 g | +7533% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 6.30 mg | 0 mg | |
| Thiamin (Vitamin B1) | 0.713 mg | 0.101 mg | +606% |
| Riboflavin (Vitamin B2) | 0.212 mg | 0.056 mg | +279% |
| Niacin (Vitamin B3) | 1.17 mg | 0.631 mg | +86% |
| Pantothenic acid (Vitamin B5) | 0.785 mg | 0.378 mg | +108% |
| Vitamin B-6 — Pyridoxine | 0.474 mg | 0.084 mg | +464% |
| Biotin (Vitamin B7) | 525 ug | 107 ug | +391% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 66.2 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) | 0.210 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 113 mg | 22.0 mg | +414% |
| Iron, Fe | 5.07 mg | 1.13 mg | +349% |
| Magnesium, Mg | 176 mg | 31.0 mg | +468% |
| Phosphorus, P | 411 mg | 74.0 mg | +455% |
| Potassium, K | 1393 mg | 119 mg | +1071% |
| Sodium, Na | 12.0 mg | 218 mg | -94% |
| Zinc, Zn | 2.28 mg | 1.56 mg | +46% |
| Copper, Cu | 0.893 mg | 0.265 mg | +237% |
| Manganese, Mn | 1.15 mg | 0.504 mg | +128% |
| Selenium, Se | 27.9 ug | 3.20 ug | +772% |
| Other Nutrients | |||
| Energy | 1452 kj | 992 kj | +46% |
| Ash | 3.46 g | 0.580 g | +497% |
| Total Sugars | 2.11 g | — | |
| Sucrose | 1.98 g | — | |
| Glucose | 0.130 g | — | |
| Fructose | 0 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0 g | — | |
| Galactose | 0 g | — | |
| Starch | 34.2 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 525 ug | 107 ug | +391% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 525 ug | 107 ug | +391% |
| Betaine | 0.400 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 D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 5.60 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 14:0 (Myristic acid) | 0.001 g | — | |
| SFA 16:0 (Palmitic acid) | 0.229 g | — | |
| SFA 18:0 (Stearic acid) | 0.005 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.229 g | 0.003 g | +7533% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | — | |
| Fatty acids, total polyunsaturated | 0.407 g | 0.006 g | +6683% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.170 g | 0.006 g | +2733% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.237 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) | 0.237 g | 0.036 g | +558% |
| Threonine (EAA) | 0.810 g | 0.129 g | +528% |
| Isoleucine (EAA, BCAA) | 0.871 g | 0.151 g | +477% |
| Leucine (EAA, BCAA) | 1.56 g | 0.319 g | +388% |
| Lysine (EAA) | 1.36 g | 0.286 g | +374% |
| Methionine (EAA) | 0.259 g | 0.040 g | +548% |
| Cystine (conditionally essential) | 0.187 g | 0.035 g | +434% |
| Phenylalanine (EAA) | 1.10 g | 0.201 g | +445% |
| Tyrosine (conditionally essential) | 0.427 g | 0.113 g | +278% |
| Valine (EAA, BCAA) | 0.998 g | 0.196 g | +409% |
| Arginine (conditionally essential) | 1.10 g | 0.246 g | +346% |
| Histidine (EAA) | 0.556 g | 0.100 g | +456% |
| Alanine | 0.872 g | 0.222 g | +293% |
| Aspartic acid | 2.27 g | 0.451 g | +403% |
| Glutamic acid | 3.03 g | 0.593 g | +410% |
| Glycine (conditionally essential) | 0.796 g | 0.145 g | +449% |
| Proline (conditionally essential) | 1.07 g | 0.167 g | +542% |
| Serine | 1.17 g | 0.187 g | +526% |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
| Daidzein | 0.007 mg | — | |
| Genistein | 0.173 mg | — | |
| Proanthocyanidin dimers | 19.2 mg | — | |
| Proanthocyanidin trimers | 16.2 mg | — | |
| Proanthocyanidin 4-6mers | 126 mg | — | |
| Proanthocyanidin 7-10mers | 136 mg | — | |
| Proanthocyanidin polymers (>10mers) | 460 mg | — | |
| Kaempferol | 2.35 mg | — | |
| Quercetin | 0.230 mg | — | |
| Flavonoids | |||
| (-)-Epicatechin | 0.140 mg | — | |
| (-)-Epicatechin 3-gallate | 0 mg | — | |
| (-)-Epigallocatechin | 0.050 mg | — | |
| (-)-Epigallocatechin 3-gallate | 0 mg | — | |
| (+)-Catechin | 5.07 mg | — | |
| (+)-Gallocatechin | 0 mg | — | |
| Choline | |||
| Choline from glycerophoshocholine | 2.90 mg | — | |
| Choline from phosphatidylcholine | 31.0 mg | — | |
| Choline from phosphocholine | 0.800 mg | — | |
| Choline from sphingomyelin | 0 mg | — | |
| Free Choline | 32.0 mg | — | |
| Total Choline | 66.0 mg | — | |
| Isoflavones | |||
| Total isoflavones | 0.179 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, pinto, mature seeds, raw (Includes foods for USDA's Food Distribution Program) nutrition facts Beans, adzuki, mature seeds, canned, sweetened nutrition facts Compare other foods →
Dig deeper — biggest differences
Potassium, K +1071% in Beans, pinto, mature seeds, raw (Includes foods for USDA's Food Distribution Program) Selenium, Se +772% in Beans, pinto, mature seeds, raw (Includes foods for USDA's Food Distribution Program) Thiamin (Vitamin B1) +606% in Beans, pinto, mature seeds, raw (Includes foods for USDA's Food Distribution Program) Magnesium, Mg +468% in Beans, pinto, mature seeds, raw (Includes foods for USDA's Food Distribution Program)
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