Black Beans vs. Almond Butter
Nutrition comparison of Black Beans and Almond Butter
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
black beans
versus
almond butter
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in black beans and almond butter:
- Both almond butter and black beans are high in dietary fiber and potassium.
- Almond butter is an excellent source of Vitamin E, calcium, iron and protein.
- Black bean has 26.2 times less sugar than almond butter.
- Black bean has more thiamin, however, almond butter contains more riboflavin and niacin.
USDA sources for nutritional information: Black Beans (Beans, black turtle, mature seeds, canned) and Almond Butter (Nuts, almond butter, plain, with salt added) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Almond butter is high in calories and black bean has 85% less calories than almond butter - almond butter has 614 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 almond butter per calorie. Black beans has a macronutrient ratio of 26:71:3 and for almond butter, 13:11:76 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Black Beans | Almond Butter | |
|---|---|---|
| Protein | 26% | 13% |
| Carbohydrates | 71% | 11% |
| Fat | 3% | 76% |
| Alcohol | ~ | ~ |
carbohydrates
Almond butter and black beans contain similar amounts of carbs - almond butter has 18.8g of total carbs per 100 grams and black bean has 16.6g of carbohydrates.
dietary fiber
Both almond butter and black beans are high in dietary fiber. Almond butter has 49% more dietary fiber than black bean - almond butter has 10.3g of dietary fiber per 100 grams and black bean has 6.9g of dietary fiber.
sugar
Black bean has 26.2 times less sugar than almond butter - almond butter has 6.3g of sugar per 100 grams and black bean has 0.23g of sugar.
Protein
protein
Almond butter is an excellent source of protein and it has 248% more protein than black bean - almond butter has 21g of protein per 100 grams and black bean has 6g of protein.
Fat
saturated fat
Almond butter is high in saturated fat and black bean has 99% less saturated fat than almond butter - almond butter has 6.6g of saturated fat per 100 grams and black bean has 0.08g of saturated fat.
Vitamins
Vitamin C
Black bean has more Vitamin C than almond butter - black bean has 2.7mg of Vitamin C per 100 grams and almond butter does not contain significant amounts.
Vitamin A
Black beans and almond butter contain similar amounts of Vitamin A - black bean has 1.2ug of Vitamin A per 100 grams and almond butter does not contain significant amounts.
Vitamin E
Almond butter is an excellent source of Vitamin E and it has 38 times more Vitamin E than black bean - almond butter has 24.2mg of Vitamin E per 100 grams and black bean has 0.62mg of Vitamin E.
Vitamin K
Black beans and almond butter contain similar amounts of Vitamin K - black bean has 2.3ug of Vitamin K per 100 grams and almond butter does not contain significant amounts.
The B Vitamins
Black bean has more thiamin, however, almond butter contains more riboflavin and niacin. Both black beans and almond butter contain significant amounts of pantothenic acid, Vitamin B6 and folate.
| Black Beans | Almond Butter | |
|---|---|---|
| Thiamin | 0.14 MG | 0.041 MG |
| Riboflavin | 0.12 MG | 0.939 MG |
| Niacin | 0.62 MG | 3.155 MG |
| Pantothenic acid | 0.184 MG | 0.318 MG |
| Vitamin B6 | 0.055 MG | 0.103 MG |
| Folate | 61 UG | 53 UG |
Minerals
calcium
Almond butter is an excellent source of calcium and it has 891% more calcium than black bean - almond butter has 347mg of calcium per 100 grams and black bean has 35mg of calcium.
iron
Almond butter is an excellent source of iron and it has 84% more iron than black bean - almond butter has 3.5mg of iron per 100 grams and black bean has 1.9mg of iron.
potassium
Both almond butter and black beans are high in potassium. Almond butter has 143% more potassium than black bean - almond butter has 748mg 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 almond butter per 100 grams.
| Black Beans | Almond Butter | |
|---|---|---|
| alpha linoleic acid | 0.057 G | 0.007 G |
| Total | 0.057 G | 0.007 G |
omega 6s
Comparing omega-6 fatty acids, almond butter has more linoleic acid than black bean per 100 grams.
| Black Beans | Almond Butter | |
|---|---|---|
| linoleic acid | 0.068 G | 13.605 G |
| other omega 6 | ~ | 0.011 G |
| Total | 0.068 G | 13.616 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Black Beans or Almond Butter .
Note: The specific food items compared are: Black Beans (Beans, black turtle, mature seeds, canned) and Almond Butter (Nuts, almond butter, plain, with salt added) .
Black Beans g
()
|
Daily Values (%) |
Almond Butter g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
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| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
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UG % | |
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5% | copper | 5% |
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MG % | |
| UG % |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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| 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 almond butter or black beans contain more calories in 100 grams?Almond butter is high in calories and black bean has 90% less calories than almond butter - almond butter has 614 calories in 100g and black bean has 91 calories.
Does almond butter or black beans have more carbohydrates?
By weight, almond butter and black beans contain similar amounts of carbs - almond butter has 18.8g of carbs for 100g and black bean has 16.6g of carbohydrates.
Does almond butter or black beans contain more calcium?
Almond butter is a rich source of calcium and it has 890% more calcium than black bean - almond butter has 347mg of calcium in 100 grams and black bean has 35mg of calcium.
Does almond butter or black beans contain more iron?
Almond butter is an abundant source of iron and it has 80% more iron than black bean - almond butter has 3.5mg of iron in 100 grams and black bean has 1.9mg of iron.
Does almond butter or black beans contain more potassium?
Both almond butter and black beans are high in potassium. Almond butter has 140% more potassium than black bean - almond butter has 748mg of potassium in 100 grams and black bean has 308mg of potassium.