Avocado vs. Black Beans

Nutrition comparison of Avocado and Black Beans


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of avocado versus black beans (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in avocado and black beans:

  • Both avocado and black beans are high in dietary fiber and potassium.
  • Avocado has more niacin, pantothenic acid and Vitamin B6.
  • Black bean has 27.3 times less saturated fat than avocado.
Detailed nutritional comparison of avocado and black beans is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Avocado (Avocados, raw, California) and Black Beans (Beans, black turtle, mature seeds, canned) . Have a correction or suggestions? Shoot us an email.


Image of Avocado src
Image of Black Beans src

Calories and Carbs

calories

Avocado is high in calories and black bean has 46% less calories than avocado - avocado has 167 calories per 100 grams and black bean has 91 calories.

For macronutrient ratios, avocado is much lighter in protein, much lighter in carbs and much heavier in fat compared to black beans per calorie. Avocado has a macronutrient ratio of 4:19:77 and for black beans, 26:71:3 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Avocado Black Beans
Protein 4% 26%
Carbohydrates 19% 71%
Fat 77% 3%
Alcohol ~ ~

carbohydrates

Avocado has 48% less carbohydrates than black bean - avocado has 8.6g of total carbs per 100 grams and black bean has 16.6g of carbohydrates.

dietary fiber

Both avocado and black beans are high in dietary fiber. Avocado is very similar to avocado for dietary fiber - avocado has 6.8g of dietary fiber per 100 grams and black bean has 6.9g of dietary fiber.

sugar

Avocado and black beans contain similar amounts of sugar - avocado has 0.3g of sugar per 100 grams and black bean has 0.23g of sugar.

Protein

protein

Black bean has 208% more protein than avocado - avocado has 2g of protein per 100 grams and black bean has 6g of protein.

Fat

saturated fat

Black bean has 27.3 times less saturated fat than avocado - avocado has 2.1g of saturated fat per 100 grams and black bean has 0.08g of saturated fat.

Vitamins

Vitamin C

Avocado has 226% more Vitamin C than black bean - avocado has 8.8mg of Vitamin C per 100 grams and black bean has 2.7mg of Vitamin C.

Vitamin A

Avocado has more Vitamin A than black bean - avocado has 7ug of Vitamin A per 100 grams and black bean does not contain significant amounts.

Vitamin E

Avocado and black beans contain similar amounts of Vitamin E - avocado has 2mg of Vitamin E per 100 grams and black bean has 0.62mg of Vitamin E.

Vitamin K

Avocado and black beans contain similar amounts of Vitamin K - avocado has 21ug of Vitamin K per 100 grams and black bean has 2.3ug of Vitamin K.

The B Vitamins

Avocado has more niacin, pantothenic acid and Vitamin B6. Both avocado and black beans contain significant amounts of thiamin, riboflavin and folate.

Avocado Black Beans
Thiamin 0.075 MG 0.14 MG
Riboflavin 0.143 MG 0.12 MG
Niacin 1.912 MG 0.62 MG
Pantothenic acid 1.463 MG 0.184 MG
Vitamin B6 0.287 MG 0.055 MG
Folate 89 UG 61 UG

Minerals

calcium

Black bean has 169% more calcium than avocado - avocado has 13mg of calcium per 100 grams and black bean has 35mg of calcium.

iron

Black bean has 211% more iron than avocado - avocado has 0.61mg of iron per 100 grams and black bean has 1.9mg of iron.

potassium

Both avocado and black beans are high in potassium. Avocado has 65% more potassium than black bean - avocado has 507mg of potassium per 100 grams and black bean has 308mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, avocado has more alpha linoleic acid (ALA) than black bean per 100 grams.

Avocado Black Beans
alpha linoleic acid 0.125 G 0.057 G
Total 0.125 G 0.057 G

omega 6s

Comparing omega-6 fatty acids, avocado has more linoleic acid than black bean per 100 grams.

Avocado Black Beans
linoleic acid 1.674 G 0.068 G
other omega 6 0.015 G ~
Total 1.689 G 0.068 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: Avocado (Avocados, raw, California) and Black Beans (Beans, black turtle, mature seeds, canned) .

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FAQ

Does avocado or black beans contain more calories in 100 grams?
Avocado is high in calories and black bean has 50% less calories than avocado - avocado has 167 calories in 100g and black bean has 91 calories.

Does avocado or black beans have more carbohydrates?
By weight, avocado has 50% fewer carbohydrates than black bean - avocado has 8.6g of carbs for 100g and black bean has 16.6g of carbohydrates.

Does avocado or black beans contain more potassium?
Both avocado and black beans are high in potassium. Avocado has 70% more potassium than black bean - avocado has 507mg of potassium in 100 grams and black bean has 308mg of potassium.