Black Beans vs. Beets
Nutrition comparison of Black Beans and Beets
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
black beans
versus
beets
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in black beans and beets:
- Both beets and black beans are high in dietary fiber and potassium.
- Beet has 53% less calories than black bean.
- Black bean has 28.3 times less sugar than beet.
- Black bean has more thiamin and riboflavin.
USDA sources for nutritional information: Black Beans (Beans, black turtle, mature seeds, canned) and Beets (Beets, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Beet has 53% less calories than black bean - beet has 43 calories per 100 grams and black bean has 91 calories.
For macronutrient ratios, black beans is heavier in protein, lighter in carbs and similar to beets for fat. Black beans has a macronutrient ratio of 26:71:3 and for beets, 14:83:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Black Beans | Beets | |
|---|---|---|
| Protein | 26% | 14% |
| Carbohydrates | 71% | 83% |
| Fat | 3% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Beet has 42% less carbohydrates than black bean - beet has 9.6g of total carbs per 100 grams and black bean has 16.6g of carbohydrates.
dietary fiber
Both beets and black beans are high in dietary fiber. Black bean has 146% more dietary fiber than beet - beet has 2.8g of dietary fiber per 100 grams and black bean has 6.9g of dietary fiber.
sugar
Black bean has 28.3 times less sugar than beet - beet has 6.8g of sugar per 100 grams and black bean has 0.23g of sugar.
Protein
protein
Black bean has 275% more protein than beet - beet has 1.6g of protein per 100 grams and black bean has 6g of protein.
Fat
saturated fat
Both beets and black beans are low in saturated fat - beet has 0.03g of saturated fat per 100 grams and black bean has 0.08g of saturated fat.
Vitamins
Vitamin C
Beets and black beans contain similar amounts of Vitamin C - beet has 4.9mg of Vitamin C per 100 grams and black bean has 2.7mg of Vitamin C.
Vitamin A
Beets and black beans contain similar amounts of Vitamin A - beet has 2ug of Vitamin A per 100 grams and black bean does not contain significant amounts.
Vitamin E
Beets and black beans contain similar amounts of Vitamin E - beet has 0.04mg of Vitamin E per 100 grams and black bean has 0.62mg of Vitamin E.
Vitamin K
Beets and black beans contain similar amounts of Vitamin K - beet has 0.2ug of Vitamin K per 100 grams and black bean has 2.3ug of Vitamin K.
The B Vitamins
Black bean has more thiamin and riboflavin. Both black beans and beets contain significant amounts of niacin, pantothenic acid, Vitamin B6 and folate.
| Black Beans | Beets | |
|---|---|---|
| Thiamin | 0.14 MG | 0.031 MG |
| Riboflavin | 0.12 MG | 0.04 MG |
| Niacin | 0.62 MG | 0.334 MG |
| Pantothenic acid | 0.184 MG | 0.155 MG |
| Vitamin B6 | 0.055 MG | 0.067 MG |
| Folate | 61 UG | 109 UG |
Minerals
calcium
Black bean has 119% more calcium than beet - beet has 16mg of calcium per 100 grams and black bean has 35mg of calcium.
iron
Black bean has 138% more iron than beet - beet has 0.8mg of iron per 100 grams and black bean has 1.9mg of iron.
potassium
Both beets and black beans are high in potassium. Beet has a little more potassium (6%) than black bean by weight - beet has 325mg of potassium per 100 grams and black bean has 308mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, black bean has more alpha linoleic acid (ALA) than beet per 100 grams.
| Black Beans | Beets | |
|---|---|---|
| alpha linoleic acid | 0.057 G | 0.005 G |
| Total | 0.057 G | 0.005 G |
omega 6s
Comparing omega-6 fatty acids, both black beans and beets contain significant amounts of linoleic acid.
| Black Beans | Beets | |
|---|---|---|
| linoleic acid | 0.068 G | 0.055 G |
| Total | 0.068 G | 0.055 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Black Beans (Beans, black turtle, mature seeds, canned) and Beets (Beets, raw) .
Black Beans g
()
|
Daily Values (%) |
Beets g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does beets or black beans contain more calories in 100 grams?Beet has 50% less calories than black bean - beet has 43 calories in 100g and black bean has 91 calories.
Does beets or black beans have more carbohydrates?
By weight, beet has 40% fewer carbohydrates than black bean - beet has 9.6g of carbs for 100g and black bean has 16.6g of carbohydrates.
Does beets or black beans contain more potassium?
Both beets and black beans are high in potassium. Beet has a little more potassium ( 10%) than black bean by weight - beet has 325mg of potassium in 100 grams and black bean has 308mg of potassium.