Beans vs Beans

Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy

Beans, small white, mature seeds, raw is higher in more vitamins & minerals

Calories (kcal)

Beans 336
Beans 128

Protein (g)

Beans 21.1
Beans 7.52

Carbs (g)

Beans 62.3
Beans 24.8

Fat (g)

Beans 1.18
Beans 0.100

Fiber (g)

Beans 24.9
Beans 7.30

Quick answers

Which has more protein?

Beans, small white, mature seeds, raw — 21.1g vs 7.52g per 100g.

Which has fewer calories?

Beans, adzuki, mature seed, cooked, boiled, with salt — 128 vs 336 kcal per 100g.

Which is more nutrient-dense?

Beans, small white, 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
Energy
Energy 336 kcal 128 kcal
Macronutrients
Water 11.7 g 66.3 g
Protein 21.1 g 7.52 g
Total lipid (fat) 1.18 g 0.100 g
Carbohydrate, by difference 62.3 g 24.8 g
Fiber, total dietary 24.9 g 7.30 g
Fats & Fatty Acids
Fatty acids, total saturated 0.304 g 0.036 g
Fatty acids, total monounsaturated 0.102 g 0.009 g
Fatty acids, total trans 0 g 0 g
Cholesterol 0 mg 0 mg
Vitamins
Vitamin C, total ascorbic acid 0 mg 0 mg
Thiamin (Vitamin B1) 0.743 mg 0.115 mg
Riboflavin (Vitamin B2) 0.207 mg 0.064 mg
Niacin (Vitamin B3) 1.34 mg 0.717 mg
Pantothenic acid (Vitamin B5) 0.729 mg 0.430 mg
Vitamin B-6 — Pyridoxine 0.439 mg 0.096 mg
Biotin (Vitamin B7) 386 ug 121 ug
Folate, total (Vitamin B9) 0 ug 0 ug
Vitamin B-12 — Cobalamin 0 ug 0 ug
Vitamin A, RAE 0 ug 0 ug
Vitamin D (D2 + D3) 0 ug 0 ug
Minerals
Calcium, Ca 173 mg 28.0 mg
Iron, Fe 7.73 mg 2.00 mg
Magnesium, Mg 183 mg 52.0 mg
Phosphorus, P 445 mg 168 mg
Potassium, K 1542 mg 532 mg
Sodium, Na 12.0 mg 244 mg
Zinc, Zn 2.81 mg 1.77 mg
Copper, Cu 0.635 mg 0.298 mg
Manganese, Mn 1.28 mg 0.573 mg
Selenium, Se 12.8 ug 1.20 ug
Other Nutrients
Energy 1406 kj 536 kj
Ash 3.75 g 1.33 g
Folic acid (Vitamin B9 — synthetic) 386 ug 121 ug
Folate, DFE (Vitamin B9 — dietary folate equivalents) 386 ug 121 ug
Retinol 0 ug 0 ug
Vitamin A, IU 0 IU 6.00 IU
Vitamin D (D2 + D3 — total) 0 IU 0 IU
SFA 14:0 (Myristic acid) 0.001 g —
SFA 16:0 (Palmitic acid) 0.285 g —
SFA 18:0 (Stearic acid) 0.018 g —
MUFA 18:1 (Omega-9, Oleic acid family) 0.102 g 0.009 g
Fatty acids, total polyunsaturated 0.507 g 0.021 g
PUFA 18:2 (Omega-6, Linoleic acid) 0.276 g 0.021 g
PUFA 18:3 (Omega-3, Alpha-linolenic family) 0.231 g —
Tryptophan (EAA) 0.250 g 0.072 g
Threonine (EAA) 0.888 g 0.255 g
Isoleucine (EAA, BCAA) 0.932 g 0.300 g
Leucine (EAA, BCAA) 1.68 g 0.632 g
Lysine (EAA) 1.45 g 0.567 g
Methionine (EAA) 0.317 g 0.079 g
Cystine (conditionally essential) 0.230 g 0.070 g
Phenylalanine (EAA) 1.14 g 0.398 g
Tyrosine (conditionally essential) 0.594 g 0.224 g
Valine (EAA, BCAA) 1.10 g 0.387 g
Arginine (conditionally essential) 1.31 g 0.486 g
Histidine (EAA) 0.588 g 0.198 g
Alanine 0.885 g 0.439 g
Aspartic acid 2.55 g 0.891 g
Glutamic acid 3.22 g 1.17 g
Glycine (conditionally essential) 0.824 g 0.286 g
Proline (conditionally essential) 0.895 g 0.331 g
Serine 1.15 g 0.369 g
Daidzein 0 mg —
Genistein 0.370 mg —
Isoflavones
Total isoflavones 0.370 mg —
Purines
Purine, adenine 59.0 mg —
Purine, guanine 74.0 mg —
Purine, hypoxanthine 25.0 mg —
Purine, xanthine 44.0 mg —
Purines, total 202 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, small white, mature seeds, raw nutrition facts Beans, adzuki, mature seed, cooked, boiled, with salt nutrition facts Compare other foods →

Dig deeper — biggest differences

Selenium, Se +967% in Beans, small white, mature seeds, raw Thiamin (Vitamin B1) +546% in Beans, small white, mature seeds, raw Calcium, Ca +518% in Beans, small white, mature seeds, raw Vitamin B-6 — Pyridoxine +357% in Beans, small white, mature seeds, raw

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