Beans vs Beans
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Beans, adzuki, mature seed, cooked, boiled, with salt is higher in more vitamins & minerals
Calories (kcal)
Beans 139
Beans 128
Protein (g)
Beans 9.73
Beans 7.52
Carbs (g)
Beans 25.1
Beans 24.8
Fat (g)
Beans 0.350
Beans 0.100
Fiber (g)
Beans 6.30
Beans 7.30
Quick answers
Which has more protein?
Beans, white, mature seeds, cooked, boiled, with salt — 9.73g vs 7.52g per 100g.
Which has fewer calories?
Beans, adzuki, mature seed, cooked, boiled, with salt — 128 vs 139 kcal per 100g.
Which is more nutrient-dense?
Beans, adzuki, mature seed, cooked, boiled, with salt 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 | 139 kcal | 128 kcal | +9% |
| Macronutrients | |||
| Water | 63.1 g | 66.3 g | -5% |
| Protein | 9.73 g | 7.52 g | +29% |
| Total lipid (fat) | 0.350 g | 0.100 g | +250% |
| Carbohydrate, by difference | 25.1 g | 24.8 g | +1% |
| Fiber, total dietary | 6.30 g | 7.30 g | -14% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.091 g | 0.036 g | +153% |
| Fatty acids, total monounsaturated | 0.031 g | 0.009 g | +244% |
| 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) | 0.118 mg | 0.115 mg | +3% |
| Riboflavin (Vitamin B2) | 0.046 mg | 0.064 mg | -28% |
| Niacin (Vitamin B3) | 0.140 mg | 0.717 mg | -80% |
| Pantothenic acid (Vitamin B5) | 0.229 mg | 0.430 mg | -47% |
| Vitamin B-6 — Pyridoxine | 0.093 mg | 0.096 mg | -3% |
| Biotin (Vitamin B7) | 81.0 ug | 121 ug | -33% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 35.1 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) | 0.940 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 90.0 mg | 28.0 mg | +221% |
| Iron, Fe | 3.70 mg | 2.00 mg | +85% |
| Magnesium, Mg | 63.0 mg | 52.0 mg | +21% |
| Phosphorus, P | 113 mg | 168 mg | -33% |
| Potassium, K | 561 mg | 532 mg | +5% |
| Sodium, Na | 242 mg | 244 mg | -1% |
| Zinc, Zn | 1.38 mg | 1.77 mg | -22% |
| Copper, Cu | 0.287 mg | 0.298 mg | -4% |
| Manganese, Mn | 0.636 mg | 0.573 mg | +11% |
| Selenium, Se | 1.30 ug | 1.20 ug | +8% |
| Other Nutrients | |||
| Energy | 581 kj | 536 kj | +8% |
| Ash | 1.75 g | 1.33 g | +32% |
| Total Sugars | 0.340 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 81.0 ug | 121 ug | -33% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 81.0 ug | 121 ug | -33% |
| 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 D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 3.50 ug | — | |
| SFA 14:0 (Myristic acid) | 0 g | — | |
| SFA 16:0 (Palmitic acid) | 0.085 g | — | |
| SFA 18:0 (Stearic acid) | 0.005 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.031 g | 0.009 g | +244% |
| Fatty acids, total polyunsaturated | 0.152 g | 0.021 g | +624% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.083 g | 0.021 g | +295% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.069 g | — | |
| Tryptophan (EAA) | 0.115 g | 0.072 g | +60% |
| Threonine (EAA) | 0.409 g | 0.255 g | +60% |
| Isoleucine (EAA, BCAA) | 0.429 g | 0.300 g | +43% |
| Leucine (EAA, BCAA) | 0.776 g | 0.632 g | +23% |
| Lysine (EAA) | 0.668 g | 0.567 g | +18% |
| Methionine (EAA) | 0.146 g | 0.079 g | +85% |
| Cystine (conditionally essential) | 0.106 g | 0.070 g | +51% |
| Phenylalanine (EAA) | 0.526 g | 0.398 g | +32% |
| Tyrosine (conditionally essential) | 0.274 g | 0.224 g | +22% |
| Valine (EAA, BCAA) | 0.509 g | 0.387 g | +32% |
| Arginine (conditionally essential) | 0.602 g | 0.486 g | +24% |
| Histidine (EAA) | 0.271 g | 0.198 g | +37% |
| Alanine | 0.408 g | 0.439 g | -7% |
| Aspartic acid | 1.18 g | 0.891 g | +32% |
| Glutamic acid | 1.48 g | 1.17 g | +26% |
| Glycine (conditionally essential) | 0.380 g | 0.286 g | +33% |
| Proline (conditionally essential) | 0.412 g | 0.331 g | +24% |
| Serine | 0.529 g | 0.369 g | +43% |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Beans, white, mature seeds, cooked, boiled, with salt nutrition facts Beans, adzuki, mature seed, cooked, boiled, with salt nutrition facts Compare other foods →
Dig deeper — biggest differences
Calcium, Ca +221% in Beans, white, mature seeds, cooked, boiled, with salt Iron, Fe +85% in Beans, white, mature seeds, cooked, boiled, with salt Niacin (Vitamin B3) -80% in Beans, white, mature seeds, cooked, boiled, with salt Pantothenic acid (Vitamin B5) -47% in Beans, white, mature seeds, cooked, boiled, with salt
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