Beans vs Beans
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Beans, white, mature seeds, raw is higher in more vitamins & minerals
Calories (kcal)
Beans 333
Beans 128
Protein (g)
Beans 23.4
Beans 7.52
Carbs (g)
Beans 60.3
Beans 24.8
Fat (g)
Beans 0.850
Beans 0.100
Fiber (g)
Beans 15.2
Beans 7.30
Quick answers
Which has more protein?
Beans, white, mature seeds, raw — 23.4g vs 7.52g per 100g.
Which has fewer calories?
Beans, adzuki, mature seed, cooked, boiled, with salt — 128 vs 333 kcal per 100g.
Which is more nutrient-dense?
Beans, 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 | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 333 kcal | 128 kcal | +160% |
| Macronutrients | |||
| Water | 11.3 g | 66.3 g | -83% |
| Protein | 23.4 g | 7.52 g | +211% |
| Total lipid (fat) | 0.850 g | 0.100 g | +750% |
| Carbohydrate, by difference | 60.3 g | 24.8 g | +143% |
| Fiber, total dietary | 15.2 g | 7.30 g | +108% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.219 g | 0.036 g | +508% |
| Fatty acids, total monounsaturated | 0.074 g | 0.009 g | +722% |
| 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) | 0.437 mg | 0.115 mg | +280% |
| Riboflavin (Vitamin B2) | 0.146 mg | 0.064 mg | +128% |
| Niacin (Vitamin B3) | 0.479 mg | 0.717 mg | -33% |
| Pantothenic acid (Vitamin B5) | 0.732 mg | 0.430 mg | +70% |
| Vitamin B-6 — Pyridoxine | 0.318 mg | 0.096 mg | +231% |
| Biotin (Vitamin B7) | 388 ug | 121 ug | +221% |
| 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 | 240 mg | 28.0 mg | +757% |
| Iron, Fe | 10.4 mg | 2.00 mg | +422% |
| Magnesium, Mg | 190 mg | 52.0 mg | +265% |
| Phosphorus, P | 301 mg | 168 mg | +79% |
| Potassium, K | 1795 mg | 532 mg | +237% |
| Sodium, Na | 16.0 mg | 244 mg | -93% |
| Zinc, Zn | 3.67 mg | 1.77 mg | +107% |
| Copper, Cu | 0.984 mg | 0.298 mg | +230% |
| Manganese, Mn | 1.80 mg | 0.573 mg | +213% |
| Selenium, Se | 12.8 ug | 1.20 ug | +967% |
| Other Nutrients | |||
| Energy | 1393 kj | 536 kj | +160% |
| Ash | 4.20 g | 1.33 g | +216% |
| Total Sugars | 2.11 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 388 ug | 121 ug | +221% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 388 ug | 121 ug | +221% |
| Vitamin B-12, added | 0 ug | — | |
| 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 E, added | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 5.60 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) | 0.205 g | — | |
| SFA 18:0 (Stearic acid) | 0.013 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.074 g | 0.009 g | +722% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | — | |
| Fatty acids, total polyunsaturated | 0.364 g | 0.021 g | +1633% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.198 g | 0.021 g | +843% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.166 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) | 0.277 g | 0.072 g | +285% |
| Threonine (EAA) | 0.983 g | 0.255 g | +285% |
| Isoleucine (EAA, BCAA) | 1.03 g | 0.300 g | +244% |
| Leucine (EAA, BCAA) | 1.87 g | 0.632 g | +195% |
| Lysine (EAA) | 1.60 g | 0.567 g | +183% |
| Methionine (EAA) | 0.351 g | 0.079 g | +344% |
| Cystine (conditionally essential) | 0.254 g | 0.070 g | +263% |
| Phenylalanine (EAA) | 1.26 g | 0.398 g | +217% |
| Tyrosine (conditionally essential) | 0.658 g | 0.224 g | +194% |
| Valine (EAA, BCAA) | 1.22 g | 0.387 g | +216% |
| Arginine (conditionally essential) | 1.45 g | 0.486 g | +198% |
| Histidine (EAA) | 0.650 g | 0.198 g | +228% |
| Alanine | 0.979 g | 0.439 g | +123% |
| Aspartic acid | 2.83 g | 0.891 g | +217% |
| Glutamic acid | 3.56 g | 1.17 g | +204% |
| Glycine (conditionally essential) | 0.912 g | 0.286 g | +219% |
| Proline (conditionally essential) | 0.990 g | 0.331 g | +199% |
| Serine | 1.27 g | 0.369 g | +244% |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
| Daidzein | 0 mg | — | |
| Genistein | 0.010 mg | — | |
| Proanthocyanidin dimers | 0.030 mg | — | |
| Proanthocyanidin trimers | 0 mg | — | |
| Kaempferol | 3.40 mg | — | |
| Flavonoids | |||
| (-)-Epicatechin | 0.090 mg | — | |
| (-)-Epicatechin 3-gallate | 0 mg | — | |
| (-)-Epigallocatechin | 0 mg | — | |
| (-)-Epigallocatechin 3-gallate | 0 mg | — | |
| (+)-Catechin | 0.010 mg | — | |
| (+)-Gallocatechin | 0 mg | — | |
| Isoflavones | |||
| Total isoflavones | 0.020 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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