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:
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, 35:62:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Black Beans | Asparagus | |
---|---|---|
Protein | 26% | 35% |
Carbohydrates | 71% | 62% |
Fat | 3% | 4% |
Alcohol | ~ | ~ |
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.
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.
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.
Black bean has 174% more protein than asparagus - asparagus has 2.2g of protein per 100 grams and black bean has 6g of protein.
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.
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.
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.
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.
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.
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 |
Black bean has 46% more calcium than asparagus - asparagus has 24mg of calcium per 100 grams and black bean has 35mg of calcium.
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.
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.
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 |
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 |
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 Asparagus .
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 % |
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5% | calories | 5% |
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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% |
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G % | |
G % |
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5% | saturated fat | 5% |
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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% |
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MG % | |
5% | Vitamins and Minerals | 5% | |||||
UG % |
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5% | Vitamin A | 5% |
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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 % | |
MG % |
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5% | iron | 5% |
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MG % | |
MG % |
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5% | magnesium | 5% |
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MG % | |
MG % |
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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% |
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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 % | |
MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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MG % | |
UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
MG % |
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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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UG % | |
G % |
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5% | protein | 5% |
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G % | |
UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
MG % |
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5% | choline | 5% |
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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 % | |
MG % |
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5% | copper | 5% |
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MG % | |
UG % |
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5% | fluoride | 5% |
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UG % | |
UG % |
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5% | iodine | 5% |
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UG % | |
MG % |
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5% | manganese | 5% |
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MG % | |
UG % |
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5% | molybdenum | 5% |
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UG % | |
MG % |
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5% | phosphorus | 5% |
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MG % | |
UG % |
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5% | selenium | 5% |
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UG % | |
MG % |
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5% | zinc | 5% |
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MG % | |
G | 5% | Water | 5% | G | |||
G | 5% | Starch | 5% | G | |||
G | 5% | Alcohol | 5% | G | |||