Black Beans vs. Almonds
Nutrition comparison of Black Beans and Almonds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
black beans
versus
almonds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in black beans and almonds:
- Both almonds and black beans are high in dietary fiber and potassium.
- Almond has more riboflavin, niacin, pantothenic acid and Vitamin B6.
- Almond is an excellent source of Vitamin E, calcium, iron and protein.
- Black bean has 17.9 times less sugar than almond.
- Black bean has signficantly less saturated fat than almond.
USDA sources for nutritional information: Black Beans (Beans, black turtle, mature seeds, canned) and Almonds (Nuts, almonds) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Almond is high in calories and black bean has 84% less calories than almond - almond has 579 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 almonds per calorie. Black beans has a macronutrient ratio of 26:71:3 and for almonds, 14:14:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Black Beans | Almonds | |
|---|---|---|
| Protein | 26% | 14% |
| Carbohydrates | 71% | 14% |
| Fat | 3% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Almonds and black beans contain similar amounts of carbs - almond has 21.6g of total carbs per 100 grams and black bean has 16.6g of carbohydrates.
dietary fiber
Both almonds and black beans are high in dietary fiber. Almond has 81% more dietary fiber than black bean - almond has 12.5g of dietary fiber per 100 grams and black bean has 6.9g of dietary fiber.
sugar
Black bean has 17.9 times less sugar than almond - almond has 4.4g of sugar per 100 grams and black bean has 0.23g of sugar.
Protein
protein
Almond is an excellent source of protein and it has 251% more protein than black bean - almond has 21.2g of protein per 100 grams and black bean has 6g of protein.
Fat
saturated fat
Black bean has signficantly less saturated fat than almond - almond has 3.8g of saturated fat per 100 grams and black bean has 0.08g of saturated fat.
trans fat
Both almonds and black beans are low in trans fat - almond has 0.02g of trans fat per 100 grams and black bean does not contain significant amounts.
Vitamins
Vitamin C
Black bean has more Vitamin C than almond - black bean has 2.7mg of Vitamin C per 100 grams and almond does not contain significant amounts.
Vitamin A
Black beans and almonds contain similar amounts of Vitamin A - black bean has 1.2ug of Vitamin A per 100 grams and almond does not contain significant amounts.
Vitamin E
Almond is an excellent source of Vitamin E and it has 40 times more Vitamin E than black bean - almond has 25.6mg of Vitamin E per 100 grams and black bean has 0.62mg of Vitamin E.
Vitamin K
Black beans and almonds contain similar amounts of Vitamin K - black bean has 2.3ug of Vitamin K per 100 grams and almond does not contain significant amounts.
The B Vitamins
Almond has more riboflavin, niacin, pantothenic acid and Vitamin B6. Both black beans and almonds contain significant amounts of thiamin and folate.
| Black Beans | Almonds | |
|---|---|---|
| Thiamin | 0.14 MG | 0.205 MG |
| Riboflavin | 0.12 MG | 1.138 MG |
| Niacin | 0.62 MG | 3.618 MG |
| Pantothenic acid | 0.184 MG | 0.471 MG |
| Vitamin B6 | 0.055 MG | 0.137 MG |
| Folate | 61 UG | 44 UG |
Minerals
calcium
Almond is an excellent source of calcium and it has 669% more calcium than black bean - almond has 269mg of calcium per 100 grams and black bean has 35mg of calcium.
iron
Almond is an excellent source of iron and it has 95% more iron than black bean - almond has 3.7mg of iron per 100 grams and black bean has 1.9mg of iron.
potassium
Both almonds and black beans are high in potassium. Almond has 138% more potassium than black bean - almond has 733mg 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 per 100 grams.
| Black Beans | Almonds | |
|---|---|---|
| alpha linoleic acid | 0.057 G | 0.003 G |
| Total | 0.057 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, almond has more linoleic acid than black bean per 100 grams.
| Black Beans | Almonds | |
|---|---|---|
| linoleic acid | 0.068 G | 12.324 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.068 G | 12.326 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 Almonds (Nuts, almonds) .
Black Beans g
()
|
Daily Values (%) |
Almonds 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 % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
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 almonds or black beans contain more calories in 100 grams?Almond is high in calories and black bean has 80% less calories than almond - almond has 579 calories in 100g and black bean has 91 calories.
Does almonds or black beans have more carbohydrates?
By weight, almonds and black beans contain similar amounts of carbs - almond has 21.6g of carbs for 100g and black bean has 16.6g of carbohydrates.
Does almonds or black beans contain more calcium?
Almond is a rich source of calcium and it has 670% more calcium than black bean - almond has 269mg of calcium in 100 grams and black bean has 35mg of calcium.
Does almonds or black beans contain more iron?
Almond is an abundant source of iron and it has 100% more iron than black bean - almond has 3.7mg of iron in 100 grams and black bean has 1.9mg of iron.
Does almonds or black beans contain more potassium?
Both almonds and black beans are high in potassium. Almond has 140% more potassium than black bean - almond has 733mg of potassium in 100 grams and black bean has 308mg of potassium.