Black Beans vs. Collard Greens
Nutrition comparison of Black Beans and Collard Greens
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
black beans
versus
collard greens
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in black beans and collard greens:
- Both collard greens and black beans are high in dietary fiber and potassium.
- Black bean has more thiamin, however, collard green contains more Vitamin B6 and folate.
- Black bean has signficantly more iron than collard green.
- Collard green has 65% less calories than black bean.
- Collard green has 67% less carbohydrates than black bean.
- Collard green is an excellent source of Vitamin A, Vitamin C, Vitamin K and calcium.
USDA sources for nutritional information: Black Beans (Beans, black turtle, mature seeds, canned) and Collard Greens (Collards, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Collard green has 65% less calories than black bean - collard green has 32 calories per 100 grams and black bean has 91 calories.
For macronutrient ratios, black beans is lighter in protein, heavier in carbs and lighter in fat compared to collard greens per calorie. Black beans has a macronutrient ratio of 26:71:3 and for collard greens, 31:56:13 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Black Beans | Collard Greens | |
|---|---|---|
| Protein | 26% | 31% |
| Carbohydrates | 71% | 56% |
| Fat | 3% | 13% |
| Alcohol | ~ | ~ |
carbohydrates
Collard green has 67% less carbohydrates than black bean - collard green has 5.4g of total carbs per 100 grams and black bean has 16.6g of carbohydrates.
dietary fiber
Both collard greens and black beans are high in dietary fiber. Black bean has 73% more dietary fiber than collard green - collard green has 4g of dietary fiber per 100 grams and black bean has 6.9g of dietary fiber.
sugar
Collard greens and black beans contain similar amounts of sugar - collard green has 0.46g of sugar per 100 grams and black bean has 0.23g of sugar.
Protein
protein
Black bean has 100% more protein than collard green - collard green has 3g of protein per 100 grams and black bean has 6g of protein.
Fat
saturated fat
Both collard greens and black beans are low in saturated fat - collard green has 0.06g of saturated fat per 100 grams and black bean has 0.08g of saturated fat.
Vitamins
Vitamin C
Collard green is an excellent source of Vitamin C and it has 12 times more Vitamin C than black bean - collard green has 35.3mg of Vitamin C per 100 grams and black bean has 2.7mg of Vitamin C.
Vitamin A
Collard green is an excellent source of Vitamin A and it has more Vitamin A than black bean - collard green has 251ug of Vitamin A per 100 grams and black bean does not contain significant amounts.
Vitamin E
Collard green has 265% more Vitamin E than black bean - collard green has 2.3mg of Vitamin E per 100 grams and black bean has 0.62mg of Vitamin E.
Vitamin K
Collard green is an excellent source of Vitamin K and it has 189 times more Vitamin K than black bean - collard green has 437.1ug of Vitamin K per 100 grams and black bean has 2.3ug of Vitamin K.
The B Vitamins
Black bean has more thiamin, however, collard green contains more Vitamin B6 and folate. Both black beans and collard greens contain significant amounts of riboflavin, niacin and pantothenic acid.
| Black Beans | Collard Greens | |
|---|---|---|
| Thiamin | 0.14 MG | 0.054 MG |
| Riboflavin | 0.12 MG | 0.13 MG |
| Niacin | 0.62 MG | 0.742 MG |
| Pantothenic acid | 0.184 MG | 0.267 MG |
| Vitamin B6 | 0.055 MG | 0.165 MG |
| Folate | 61 UG | 129 UG |
Minerals
calcium
Collard green is an excellent source of calcium and it has 563% more calcium than black bean - collard green has 232mg of calcium per 100 grams and black bean has 35mg of calcium.
iron
Black bean has signficantly more iron than collard green - collard green has 0.47mg of iron per 100 grams and black bean has 1.9mg of iron.
potassium
Both collard greens and black beans are high in potassium. Black bean has 45% more potassium than collard green - collard green has 213mg of potassium per 100 grams and black bean has 308mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both black beans and collard greens contain significant amounts of alpha linoleic acid (ALA).
| Black Beans | Collard Greens | |
|---|---|---|
| alpha linoleic acid | 0.057 G | 0.108 G |
| Total | 0.057 G | 0.108 G |
omega 6s
Comparing omega-6 fatty acids, both black beans and collard greens contain significant amounts of linoleic acid.
| Black Beans | Collard Greens | |
|---|---|---|
| linoleic acid | 0.068 G | 0.082 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.068 G | 0.084 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 Collard Greens (Collards, raw) .
Black Beans g
()
|
Daily Values (%) |
Collard Greens 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% |
|
G % | |
| G % |
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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 % |
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5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
|
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% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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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 % |
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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 % |
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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% |
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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 % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does collard greens or black beans contain more calories in 100 grams?Collard green has 70% less calories than black bean - collard green has 32 calories in 100g and black bean has 91 calories.
Is collard greens or black beans better for protein?
Black bean has 100% more protein than collard green - collard green has 3g of protein per 100 grams and black bean has 6g of protein.
Does collard greens or black beans have more carbohydrates?
By weight, collard green has 70% fewer carbohydrates than black bean - collard green has 5.4g of carbs for 100g and black bean has 16.6g of carbohydrates.
Does collard greens or black beans contain more calcium?
Collard green is a rich source of calcium and it has 560% more calcium than black bean - collard green has 232mg of calcium in 100 grams and black bean has 35mg of calcium.
Does collard greens or black beans contain more potassium?
Both collard greens and black beans are high in potassium. Black bean has 50% more potassium than collard green - collard green has 213mg of potassium in 100 grams and black bean has 308mg of potassium.