Black Beans vs. Asparagus
Nutrition comparison of Black Beans and Asparagus
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
black beans
versus
asparagus
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in black beans and asparagus:
- Both asparagus and black beans are high in dietary fiber and potassium.
- Asparagus has 3.2 times less carbohydrates than black bean.
- Asparagus has signficantly less calories than black bean.
USDA sources for nutritional information: Black Beans (Beans, black turtle, mature seeds, canned) and Asparagus (Asparagus, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Asparagus has signficantly less calories than black bean - asparagus has 20 calories per 100 grams and black bean has 91 calories.
For macronutrient ratios, black beans is lighter in protein, heavier in carbs and similar to asparagus for fat. Black beans has a macronutrient ratio of 26:71:3 and for asparagus, 34:61:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Black Beans | Asparagus | |
|---|---|---|
| Protein | 26% | 34% |
| Carbohydrates | 71% | 61% |
| Fat | 3% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Asparagus has 3.2 times less carbohydrates than black bean - asparagus has 3.9g of total carbs per 100 grams and black bean has 16.6g of carbohydrates.
dietary fiber
Both asparagus and black beans are high in dietary fiber. Black bean has 229% more dietary fiber than asparagus - asparagus has 2.1g of dietary fiber per 100 grams and black bean has 6.9g of dietary fiber.
sugar
Asparagus and black beans contain similar amounts of sugar - asparagus has 1.9g of sugar per 100 grams and black bean has 0.23g of sugar.
Protein
protein
Black bean has 174% more protein than asparagus - asparagus has 2.2g of protein per 100 grams and black bean has 6g of protein.
Fat
saturated fat
Both asparagus and black beans are low in saturated fat - asparagus has 0.04g of saturated fat per 100 grams and black bean has 0.08g of saturated fat.
Vitamins
Vitamin C
Asparagus has 107% more Vitamin C than black bean - asparagus has 5.6mg of Vitamin C per 100 grams and black bean has 2.7mg of Vitamin C.
Vitamin A
Asparagus has more Vitamin A than black bean - asparagus has 38ug of Vitamin A per 100 grams and black bean does not contain significant amounts.
Vitamin E
Asparagus and black beans contain similar amounts of Vitamin E - asparagus has 1.1mg of Vitamin E per 100 grams and black bean has 0.62mg of Vitamin E.
Vitamin K
Asparagus has 17 times more Vitamin K than black bean - asparagus has 41.6ug of Vitamin K per 100 grams and black bean has 2.3ug of Vitamin K.
The B Vitamins
Both black beans and asparagus contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Black Beans | Asparagus | |
|---|---|---|
| Thiamin | 0.14 MG | 0.143 MG |
| Riboflavin | 0.12 MG | 0.141 MG |
| Niacin | 0.62 MG | 0.978 MG |
| Pantothenic acid | 0.184 MG | 0.274 MG |
| Vitamin B6 | 0.055 MG | 0.091 MG |
| Folate | 61 UG | 52 UG |
Minerals
calcium
Black bean has 46% more calcium than asparagus - asparagus has 24mg of calcium per 100 grams and black bean has 35mg of calcium.
iron
Asparagus and black beans contain similar amounts of iron - asparagus has 2.1mg of iron per 100 grams and black bean has 1.9mg of iron.
potassium
Both asparagus and black beans are high in potassium. Black bean has 52% more potassium than asparagus - asparagus has 202mg 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 asparagus per 100 grams.
| Black Beans | Asparagus | |
|---|---|---|
| alpha linoleic acid | 0.057 G | 0.01 G |
| Total | 0.057 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, both black beans and asparagus contain significant amounts of linoleic acid.
| Black Beans | Asparagus | |
|---|---|---|
| linoleic acid | 0.068 G | 0.04 G |
| Total | 0.068 G | 0.04 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 Asparagus (Asparagus, raw) .
Black Beans g
()
|
Daily Values (%) |
Asparagus 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 % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
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 % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
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 % |
|
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 asparagus or black beans contain more calories in 100 grams?Asparagus has signficantly less calories than black bean - asparagus has 20 calories in 100g and black bean has 91 calories.
Is asparagus or black beans better for protein?
Black bean has 170% more protein than asparagus - asparagus has 2.2g of protein per 100 grams and black bean has 6g of protein.
Does asparagus or black beans have more carbohydrates?
By weight, asparagus has 3.2 times fewer carbohydrates than black bean - asparagus has 3.9g of carbs for 100g and black bean has 16.6g of carbohydrates.
Does asparagus or black beans contain more potassium?
Both asparagus and black beans are high in potassium. Black bean has 50% more potassium than asparagus - asparagus has 202mg of potassium in 100 grams and black bean has 308mg of potassium.