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 237
Protein (g)
Beans 23.4
Beans 3.80
Carbs (g)
Beans 60.3
Beans 55.0
Fat (g)
Beans 0.850
Beans 0.030
Fiber (g)
Beans 15.2
Beans —
Quick answers
Which has more protein?
Beans, white, mature seeds, raw — 23.4g vs 3.80g per 100g.
Which has fewer calories?
Beans, adzuki, mature seeds, canned, sweetened — 237 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 | 237 kcal | +41% |
| Macronutrients | |||
| Water | 11.3 g | 40.6 g | -72% |
| Protein | 23.4 g | 3.80 g | +515% |
| Total lipid (fat) | 0.850 g | 0.030 g | +2733% |
| Carbohydrate, by difference | 60.3 g | 55.0 g | +10% |
| Fiber, total dietary | 15.2 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.219 g | 0.011 g | +1891% |
| Fatty acids, total monounsaturated | 0.074 g | 0.003 g | +2367% |
| 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 | 0.101 mg | +333% |
| Riboflavin (Vitamin B2) | 0.146 mg | 0.056 mg | +161% |
| Niacin (Vitamin B3) | 0.479 mg | 0.631 mg | -24% |
| Pantothenic acid (Vitamin B5) | 0.732 mg | 0.378 mg | +94% |
| Vitamin B-6 — Pyridoxine | 0.318 mg | 0.084 mg | +279% |
| Biotin (Vitamin B7) | 388 ug | 107 ug | +263% |
| 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 | 22.0 mg | +991% |
| Iron, Fe | 10.4 mg | 1.13 mg | +824% |
| Magnesium, Mg | 190 mg | 31.0 mg | +513% |
| Phosphorus, P | 301 mg | 74.0 mg | +307% |
| Potassium, K | 1795 mg | 119 mg | +1408% |
| Sodium, Na | 16.0 mg | 218 mg | -93% |
| Zinc, Zn | 3.67 mg | 1.56 mg | +135% |
| Copper, Cu | 0.984 mg | 0.265 mg | +271% |
| Manganese, Mn | 1.80 mg | 0.504 mg | +256% |
| Selenium, Se | 12.8 ug | 3.20 ug | +300% |
| Other Nutrients | |||
| Energy | 1393 kj | 992 kj | +40% |
| Ash | 4.20 g | 0.580 g | +624% |
| Total Sugars | 2.11 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 388 ug | 107 ug | +263% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 388 ug | 107 ug | +263% |
| 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 | — | |
| 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 | 0.003 g | +2367% |
| 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 | 0.006 g | +5967% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.198 g | 0.006 g | +3200% |
| 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 | 0.036 g | +669% |
| Threonine (EAA) | 0.983 g | 0.129 g | +662% |
| Isoleucine (EAA, BCAA) | 1.03 g | 0.151 g | +583% |
| Leucine (EAA, BCAA) | 1.87 g | 0.319 g | +485% |
| Lysine (EAA) | 1.60 g | 0.286 g | +460% |
| Methionine (EAA) | 0.351 g | 0.040 g | +778% |
| Cystine (conditionally essential) | 0.254 g | 0.035 g | +626% |
| Phenylalanine (EAA) | 1.26 g | 0.201 g | +528% |
| Tyrosine (conditionally essential) | 0.658 g | 0.113 g | +482% |
| Valine (EAA, BCAA) | 1.22 g | 0.196 g | +523% |
| Arginine (conditionally essential) | 1.45 g | 0.246 g | +488% |
| Histidine (EAA) | 0.650 g | 0.100 g | +550% |
| Alanine | 0.979 g | 0.222 g | +341% |
| Aspartic acid | 2.83 g | 0.451 g | +526% |
| Glutamic acid | 3.56 g | 0.593 g | +501% |
| Glycine (conditionally essential) | 0.912 g | 0.145 g | +529% |
| Proline (conditionally essential) | 0.990 g | 0.167 g | +493% |
| Serine | 1.27 g | 0.187 g | +580% |
| 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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