Beans vs Fish
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
Fish 210
Protein (g)
Beans 21.1
Fish 28.9
Carbs (g)
Beans 62.3
Fish 0
Fat (g)
Beans 1.18
Fish 9.71
Fiber (g)
Beans 24.9
Fish 0
Quick answers
Which has more protein?
Fish, anchovy, european, canned in oil, drained solids — 28.9g vs 21.1g per 100g.
Which has fewer calories?
Fish, anchovy, european, canned in oil, drained solids — 210 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 | Fish | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 336 kcal | 210 kcal | +60% |
| Macronutrients | |||
| Water | 11.7 g | 50.3 g | -77% |
| Protein | 21.1 g | 28.9 g | -27% |
| Total lipid (fat) | 1.18 g | 9.71 g | -88% |
| Carbohydrate, by difference | 62.3 g | 0 g | |
| Fiber, total dietary | 24.9 g | 0 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.304 g | 2.20 g | -86% |
| Fatty acids, total monounsaturated | 0.102 g | 3.77 g | -97% |
| Fatty acids, total trans | 0 g | — | |
| Cholesterol | 0 mg | 85.0 mg | -100% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.743 mg | 0.078 mg | +853% |
| Riboflavin (Vitamin B2) | 0.207 mg | 0.363 mg | -43% |
| Niacin (Vitamin B3) | 1.34 mg | 19.9 mg | -93% |
| Pantothenic acid (Vitamin B5) | 0.729 mg | 0.909 mg | -20% |
| Vitamin B-6 — Pyridoxine | 0.439 mg | 0.203 mg | +116% |
| Biotin (Vitamin B7) | 386 ug | 13.0 ug | +2869% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | — | 85.0 mg | |
| Vitamin B-12 — Cobalamin | 0 ug | 0.880 ug | -100% |
| Vitamin A, RAE | 0 ug | 12.0 ug | -100% |
| Carotene, beta | — | 0 ug | |
| Carotene, alpha | — | 0 ug | |
| Vitamin E (alpha-tocopherol) | — | 3.33 mg | |
| Vitamin D (D2 + D3) | 0 ug | 1.70 ug | -100% |
| Minerals | |||
| Calcium, Ca | 173 mg | 232 mg | -25% |
| Iron, Fe | 7.73 mg | 4.63 mg | +67% |
| Magnesium, Mg | 183 mg | 69.0 mg | +165% |
| Phosphorus, P | 445 mg | 252 mg | +77% |
| Potassium, K | 1542 mg | 544 mg | +183% |
| Sodium, Na | 12.0 mg | 3668 mg | -100% |
| Zinc, Zn | 2.81 mg | 2.44 mg | +15% |
| Copper, Cu | 0.635 mg | 0.339 mg | +87% |
| Manganese, Mn | 1.28 mg | 0.100 mg | +1178% |
| Selenium, Se | 12.8 ug | 68.1 ug | -81% |
| Other Nutrients | |||
| Energy | 1406 kj | 879 kj | +60% |
| Ash | 3.75 g | 11.1 g | -66% |
| Total Sugars | — | 0 g | |
| Folic acid (Vitamin B9 — synthetic) | 386 ug | 13.0 ug | +2869% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 386 ug | 13.0 ug | +2869% |
| Vitamin B-12, added | — | 0 ug | |
| Retinol | 0 ug | 12.0 ug | -100% |
| Beta-carotene (Provitamin A) | — | 0 ug | |
| Vitamin A, IU | 0 IU | 40.0 IU | -100% |
| Beta-cryptoxanthin (Provitamin A) | — | 0 ug | |
| Lycopene | — | 0 ug | |
| Vitamin E, added | — | 0 mg | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | — | 0.020 mg | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | — | 0.170 mg | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | — | 0 mg | |
| Vitamin D (D2 + D3 — total) | 0 IU | 69.0 IU | -100% |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | — | 1.70 ug | |
| Vitamin K1 — Phylloquinone | — | 12.1 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) | — | 0.020 g | |
| SFA 14:0 (Myristic acid) | 0.001 g | 0.428 g | -100% |
| SFA 16:0 (Palmitic acid) | 0.285 g | 1.33 g | -79% |
| SFA 18:0 (Stearic acid) | 0.018 g | 0.420 g | -96% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | — | 0.590 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.102 g | 2.94 g | -97% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | — | 0.009 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | — | 0.163 g | |
| Fatty acids, total polyunsaturated | 0.507 g | 2.56 g | -80% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.276 g | 0.362 g | -24% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.231 g | 0.017 g | +1259% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | — | 0.078 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | — | 0.010 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | — | 0.763 g | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | — | 0.041 g | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | — | 1.29 g | |
| Tryptophan (EAA) | 0.250 g | 0.324 g | -23% |
| Threonine (EAA) | 0.888 g | 1.27 g | -30% |
| Isoleucine (EAA, BCAA) | 0.932 g | 1.33 g | -30% |
| Leucine (EAA, BCAA) | 1.68 g | 2.35 g | -28% |
| Lysine (EAA) | 1.45 g | 2.65 g | -45% |
| Methionine (EAA) | 0.317 g | 0.855 g | -63% |
| Cystine (conditionally essential) | 0.230 g | 0.310 g | -26% |
| Phenylalanine (EAA) | 1.14 g | 1.13 g | +1% |
| Tyrosine (conditionally essential) | 0.594 g | 0.975 g | -39% |
| Valine (EAA, BCAA) | 1.10 g | 1.49 g | -26% |
| Arginine (conditionally essential) | 1.31 g | 1.73 g | -24% |
| Histidine (EAA) | 0.588 g | 0.850 g | -31% |
| Alanine | 0.885 g | 1.75 g | -49% |
| Aspartic acid | 2.55 g | 2.96 g | -14% |
| Glutamic acid | 3.22 g | 4.31 g | -25% |
| Glycine (conditionally essential) | 0.824 g | 1.39 g | -41% |
| Proline (conditionally essential) | 0.895 g | 1.02 g | -12% |
| Serine | 1.15 g | 1.18 g | -3% |
| Alcohol, ethyl | — | 0 g | |
| Caffeine | — | 0 mg | |
| Theobromine | — | 0 mg | |
| Daidzein | 0 mg | — | |
| Genistein | 0.370 mg | — | |
| Isoflavones | |||
| Total isoflavones | 0.370 mg | — | |
| Purines | |||
| Purine, adenine | 59.0 mg | 0 mg | |
| Purine, guanine | 74.0 mg | 39.0 mg | +90% |
| Purine, hypoxanthine | 25.0 mg | 14.0 mg | +79% |
| Purine, xanthine | 44.0 mg | 268 mg | -84% |
| Purines, total | 202 mg | 321 mg | -37% |
* 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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