Banana vs. Black Beans
Nutrition comparison of Banana and Black Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
banana
versus
black beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in banana and black beans:
- Both banana and black beans are high in dietary fiber and potassium.
- Black bean has 52.1 times less sugar than banana.
- Black bean has more thiamin and folate, however, banana contains more Vitamin B6.
- Black bean has signficantly more calcium than banana.
- Black bean has signficantly more iron than banana.
USDA sources for nutritional information: Banana (Bananas, raw) and Black Beans (Beans, black turtle, mature seeds, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Banana and black beans contain similar amounts of calories - banana has 89 calories per 100 grams and black bean has 91 calories.
For macronutrient ratios, banana is much lighter in protein, much heavier in carbs and similar to black beans for fat. Banana has a macronutrient ratio of 5:93:3 and for black beans, 26:71:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Banana | Black Beans | |
|---|---|---|
| Protein | 5% | 26% |
| Carbohydrates | 93% | 71% |
| Fat | 3% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Black bean has 28% less carbohydrates than banana - banana has 22.8g of total carbs per 100 grams and black bean has 16.6g of carbohydrates.
dietary fiber
Both banana and black beans are high in dietary fiber. Black bean has 165% more dietary fiber than banana - banana has 2.6g of dietary fiber per 100 grams and black bean has 6.9g of dietary fiber.
sugar
Black bean has 52.1 times less sugar than banana - banana has 12.2g of sugar per 100 grams and black bean has 0.23g of sugar.
Protein
protein
Black bean has 453% more protein than banana - banana has 1.1g of protein per 100 grams and black bean has 6g of protein.
Fat
saturated fat
Both banana and black beans are low in saturated fat - banana has 0.11g of saturated fat per 100 grams and black bean has 0.08g of saturated fat.
Vitamins
Vitamin C
Banana has 222% more Vitamin C than black bean - banana has 8.7mg of Vitamin C per 100 grams and black bean has 2.7mg of Vitamin C.
Vitamin A
Banana and black beans contain similar amounts of Vitamin A - banana has 3ug of Vitamin A per 100 grams and black bean does not contain significant amounts.
Vitamin E
Banana and black beans contain similar amounts of Vitamin E - banana has 0.1mg of Vitamin E per 100 grams and black bean has 0.62mg of Vitamin E.
Vitamin K
Banana and black beans contain similar amounts of Vitamin K - banana has 0.5ug of Vitamin K per 100 grams and black bean has 2.3ug of Vitamin K.
The B Vitamins
Black bean has more thiamin and folate, however, banana contains more Vitamin B6. Both banana and black beans contain significant amounts of riboflavin, niacin and pantothenic acid.
| Banana | Black Beans | |
|---|---|---|
| Thiamin | 0.031 MG | 0.14 MG |
| Riboflavin | 0.073 MG | 0.12 MG |
| Niacin | 0.665 MG | 0.62 MG |
| Pantothenic acid | 0.334 MG | 0.184 MG |
| Vitamin B6 | 0.367 MG | 0.055 MG |
| Folate | 20 UG | 61 UG |
Minerals
calcium
Black bean has signficantly more calcium than banana - banana has 5mg of calcium per 100 grams and black bean has 35mg of calcium.
iron
Black bean has signficantly more iron than banana - banana has 0.26mg of iron per 100 grams and black bean has 1.9mg of iron.
potassium
Both banana and black beans are high in potassium. Banana has 16% more potassium than black bean - banana has 358mg 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 banana per 100 grams.
| Banana | Black Beans | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 0.057 G |
| Total | 0.027 G | 0.057 G |
omega 6s
Comparing omega-6 fatty acids, both banana and black beans contain significant amounts of linoleic acid.
| Banana | Black Beans | |
|---|---|---|
| linoleic acid | 0.046 G | 0.068 G |
| Total | 0.046 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: Banana (Bananas, raw) and Black Beans (Beans, black turtle, mature seeds, canned) .
Banana g
()
|
Daily Values (%) |
Black Beans g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
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 % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
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 banana or black beans contain more calories in 100 grams?Banana and black beans contain similar amounts of calories - banana has 89 calories in 100g and black bean has 91 calories.
Does banana or black beans have more carbohydrates?
By weight, black bean has 30% fewer carbohydrates than banana - banana has 22.8g of carbs for 100g and black bean has 16.6g of carbohydrates.
Does banana or black beans contain more potassium?
Both banana and black beans are high in potassium. Banana has 20% more potassium than black bean - banana has 358mg of potassium in 100 grams and black bean has 308mg of potassium.