Black Beans vs. Bittersweet Chocolate
Nutrition comparison of Black Beans and Bittersweet Chocolate
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
black beans
versus
bittersweet chocolate
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in black beans and bittersweet chocolate:
- Both bittersweet chocolate and black beans are high in dietary fiber and potassium.
- Bittersweet chocolate has more niacin, however, black bean contains more folate.
- Bittersweet chocolate is an excellent source of calcium, iron and protein.
USDA sources for nutritional information: Black Beans (Beans, black turtle, mature seeds, canned) and Bittersweet Chocolate (Baking chocolate, unsweetened, squares) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Bittersweet chocolate is high in calories and black bean has 86% less calories than bittersweet chocolate - bittersweet chocolate has 642 calories per 100 grams and black bean has 91 calories.
For macronutrient ratios, black beans is heavier in protein, much heavier in carbs and much lighter in fat compared to bittersweet chocolate per calorie. Black beans has a macronutrient ratio of 26:71:3 and for bittersweet chocolate, 9:18:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Black Beans | Bittersweet Chocolate | |
|---|---|---|
| Protein | 26% | 9% |
| Carbohydrates | 71% | 18% |
| Fat | 3% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Black bean has 42% less carbohydrates than bittersweet chocolate - bittersweet chocolate has 28.4g of total carbs per 100 grams and black bean has 16.6g of carbohydrates.
dietary fiber
Both bittersweet chocolate and black beans are high in dietary fiber. Bittersweet chocolate has 141% more dietary fiber than black bean - bittersweet chocolate has 16.6g of dietary fiber per 100 grams and black bean has 6.9g of dietary fiber.
sugar
Bittersweet chocolate and black beans contain similar amounts of sugar - bittersweet chocolate has 0.91g of sugar per 100 grams and black bean has 0.23g of sugar.
Protein
protein
Bittersweet chocolate is an excellent source of protein and it has 137% more protein than black bean - bittersweet chocolate has 14.3g of protein per 100 grams and black bean has 6g of protein.
Fat
saturated fat
Bittersweet chocolate is high in saturated fat and black bean has 100% less saturated fat than bittersweet chocolate - bittersweet chocolate has 32.3g of saturated fat per 100 grams and black bean has 0.08g of saturated fat.
cholesterol
Both bittersweet chocolate and black beans are low in cholesterol - bittersweet chocolate has 2mg of cholesterol per 100 grams and black bean does not contain significant amounts.
Vitamins
Vitamin C
Black bean has more Vitamin C than bittersweet chocolate - black bean has 2.7mg of Vitamin C per 100 grams and bittersweet chocolate does not contain significant amounts.
Vitamin A
Black beans and bittersweet chocolate contain similar amounts of Vitamin A - black bean has 1.2ug of Vitamin A per 100 grams and bittersweet chocolate does not contain significant amounts.
Vitamin E
Bittersweet chocolate and black beans contain similar amounts of Vitamin E - bittersweet chocolate has 0.4mg of Vitamin E per 100 grams and black bean has 0.62mg of Vitamin E.
Vitamin K
Bittersweet chocolate and black beans contain similar amounts of Vitamin K - bittersweet chocolate has 9.7ug of Vitamin K per 100 grams and black bean has 2.3ug of Vitamin K.
The B Vitamins
Bittersweet chocolate has more niacin, however, black bean contains more folate. Both black beans and bittersweet chocolate contain significant amounts of thiamin, riboflavin, pantothenic acid and Vitamin B6.
| Black Beans | Bittersweet Chocolate | |
|---|---|---|
| Thiamin | 0.14 MG | 0.147 MG |
| Riboflavin | 0.12 MG | 0.1 MG |
| Niacin | 0.62 MG | 1.355 MG |
| Pantothenic acid | 0.184 MG | 0.168 MG |
| Vitamin B6 | 0.055 MG | 0.027 MG |
| Folate | 61 UG | 28 UG |
Minerals
calcium
Bittersweet chocolate is an excellent source of calcium and it has 189% more calcium than black bean - bittersweet chocolate has 101mg of calcium per 100 grams and black bean has 35mg of calcium.
iron
Bittersweet chocolate is an excellent source of iron and it has 816% more iron than black bean - bittersweet chocolate has 17.4mg of iron per 100 grams and black bean has 1.9mg of iron.
potassium
Both bittersweet chocolate and black beans are high in potassium. Bittersweet chocolate has 169% more potassium than black bean - bittersweet chocolate has 830mg of potassium per 100 grams and black bean has 308mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, bittersweet chocolate has more alpha linoleic acid (ALA) than black bean per 100 grams.
| Black Beans | Bittersweet Chocolate | |
|---|---|---|
| alpha linoleic acid | 0.057 G | 0.117 G |
| Total | 0.057 G | 0.117 G |
omega 6s
Comparing omega-6 fatty acids, bittersweet chocolate has more linoleic acid than black bean per 100 grams.
| Black Beans | Bittersweet Chocolate | |
|---|---|---|
| linoleic acid | 0.068 G | 1.435 G |
| other omega 6 | ~ | 0.553 G |
| Total | 0.068 G | 1.988 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 Bittersweet Chocolate (Baking chocolate, unsweetened, squares) .
Black Beans g
()
|
Daily Values (%) |
Bittersweet Chocolate g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
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% |
|
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 % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does bittersweet chocolate or black beans contain more calories in 100 grams?Bittersweet chocolate is high in calories and black bean has 90% less calories than bittersweet chocolate - bittersweet chocolate has 642 calories in 100g and black bean has 91 calories.
Does bittersweet chocolate or black beans have more carbohydrates?
By weight, black bean has 40% fewer carbohydrates than bittersweet chocolate - bittersweet chocolate has 28.4g of carbs for 100g and black bean has 16.6g of carbohydrates.
Does bittersweet chocolate or black beans contain more calcium?
Bittersweet chocolate is a rich source of calcium and it has 190% more calcium than black bean - bittersweet chocolate has 101mg of calcium in 100 grams and black bean has 35mg of calcium.
Does bittersweet chocolate or black beans contain more iron?
Bittersweet chocolate is an abundant source of iron and it has 820% more iron than black bean - bittersweet chocolate has 17.4mg of iron in 100 grams and black bean has 1.9mg of iron.
Does bittersweet chocolate or black beans contain more potassium?
Both bittersweet chocolate and black beans are high in potassium. Bittersweet chocolate has 170% more potassium than black bean - bittersweet chocolate has 830mg of potassium in 100 grams and black bean has 308mg of potassium.