Beans vs Beans

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

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

Calories (kcal)

Beans 345
Beans 128

Protein (g)

Beans 22.0
Beans 7.52

Carbs (g)

Beans 60.7
Beans 24.8

Fat (g)

Beans 2.60
Beans 0.100

Fiber (g)

Beans 25.1
Beans 7.30

Quick answers

Which has more protein?

Beans, yellow, mature seeds, raw — 22.0g vs 7.52g per 100g.

Which has fewer calories?

Beans, adzuki, mature seed, cooked, boiled, with salt — 128 vs 345 kcal per 100g.

Which is more nutrient-dense?

Beans, yellow, 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 345 kcal 128 kcal
Macronutrients
Water 11.1 g 66.3 g
Protein 22.0 g 7.52 g
Total lipid (fat) 2.60 g 0.100 g
Carbohydrate, by difference 60.7 g 24.8 g
Fiber, total dietary 25.1 g 7.30 g
Fats & Fatty Acids
Fatty acids, total saturated 0.671 g 0.036 g
Fatty acids, total monounsaturated 0.226 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) 0.690 mg 0.115 mg
Riboflavin (Vitamin B2) 0.330 mg 0.064 mg
Niacin (Vitamin B3) 2.43 mg 0.717 mg
Pantothenic acid (Vitamin B5) 0.734 mg 0.430 mg
Vitamin B-6 — Pyridoxine 0.442 mg 0.096 mg
Biotin (Vitamin B7) 389 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 166 mg 28.0 mg
Iron, Fe 7.01 mg 2.00 mg
Magnesium, Mg 222 mg 52.0 mg
Phosphorus, P 488 mg 168 mg
Potassium, K 1042 mg 532 mg
Sodium, Na 12.0 mg 244 mg
Zinc, Zn 2.83 mg 1.77 mg
Copper, Cu 0.639 mg 0.298 mg
Manganese, Mn 1.29 mg 0.573 mg
Selenium, Se 12.8 ug 1.20 ug
Other Nutrients
Energy 1443 kj 536 kj
Ash 3.60 g 1.33 g
Folic acid (Vitamin B9 — synthetic) 389 ug 121 ug
Folate, DFE (Vitamin B9 — dietary folate equivalents) 389 ug 121 ug
Retinol 0 ug 0 ug
Vitamin A, IU 6.00 IU 6.00 IU
Vitamin D (D2 + D3 — total) 0 IU 0 IU
SFA 14:0 (Myristic acid) 0.002 g —
SFA 16:0 (Palmitic acid) 0.629 g —
SFA 18:0 (Stearic acid) 0.040 g —
MUFA 18:1 (Omega-9, Oleic acid family) 0.226 g 0.009 g
Fatty acids, total polyunsaturated 1.12 g 0.021 g
PUFA 18:2 (Omega-6, Linoleic acid) 0.609 g 0.021 g
PUFA 18:3 (Omega-3, Alpha-linolenic family) 0.510 g —
Tryptophan (EAA) 0.260 g 0.072 g
Threonine (EAA) 0.926 g 0.255 g
Isoleucine (EAA, BCAA) 0.972 g 0.300 g
Leucine (EAA, BCAA) 1.76 g 0.632 g
Lysine (EAA) 1.51 g 0.567 g
Methionine (EAA) 0.331 g 0.079 g
Cystine (conditionally essential) 0.239 g 0.070 g
Phenylalanine (EAA) 1.19 g 0.398 g
Tyrosine (conditionally essential) 0.620 g 0.224 g
Valine (EAA, BCAA) 1.15 g 0.387 g
Arginine (conditionally essential) 1.36 g 0.486 g
Histidine (EAA) 0.612 g 0.198 g
Alanine 0.922 g 0.439 g
Aspartic acid 2.66 g 0.891 g
Glutamic acid 3.36 g 1.17 g
Glycine (conditionally essential) 0.859 g 0.286 g
Proline (conditionally essential) 0.933 g 0.331 g
Serine 1.20 g 0.369 g
Daidzein 0.257 mg —
Genistein 0.171 mg —
Isoflavones
Total isoflavones 0.429 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, yellow, 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, yellow, mature seeds, raw Thiamin (Vitamin B1) +500% in Beans, yellow, mature seeds, raw Calcium, Ca +493% in Beans, yellow, mature seeds, raw Riboflavin (Vitamin B2) +416% in Beans, yellow, mature seeds, raw

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