Granny Smith Apple vs. Black Beans
Nutrition comparison of Granny Smith Apple and Black Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
granny smith apple
versus
black beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in granny smith apple and black beans:
- Both granny smith apple and black beans are high in dietary fiber.
- Black bean has 40.7 times less sugar than granny smith apple.
- Black bean has more thiamin, riboflavin, niacin, pantothenic acid and folate.
- Black bean has signficantly more calcium than granny smith apple.
- Black bean has signficantly more iron than granny smith apple.
- Black bean is an excellent source of potassium.
USDA sources for nutritional information: Granny Smith Apple (Apples, raw, granny smith, with skin (Includes foods for USDA's Food Distribution Program)) and Black Beans (Beans, black turtle, mature seeds, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Granny smith apple has 36% less calories than black bean - granny smith apple has 58 calories per 100 grams and black bean has 91 calories.
For macronutrient ratios, granny smith apple is much lighter in protein, much heavier in carbs and similar to black beans for fat. Granny smith apple has a macronutrient ratio of 3:94:3 and for black beans, 26:71:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Granny Smith Apple | Black Beans | |
|---|---|---|
| Protein | 3% | 26% |
| Carbohydrates | 94% | 71% |
| Fat | 3% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Granny smith apple and black beans contain similar amounts of carbs - granny smith apple has 13.6g of total carbs per 100 grams and black bean has 16.6g of carbohydrates.
dietary fiber
Both granny smith apple and black beans are high in dietary fiber. Black bean has 146% more dietary fiber than granny smith apple - granny smith apple has 2.8g of dietary fiber per 100 grams and black bean has 6.9g of dietary fiber.
sugar
Black bean has 40.7 times less sugar than granny smith apple - granny smith apple has 9.6g of sugar per 100 grams and black bean has 0.23g of sugar.
Protein
protein
Black bean has 12 times more protein than granny smith apple - granny smith apple has 0.44g of protein per 100 grams and black bean has 6g of protein.
Fat
saturated fat
Both black beans and granny smith apple are low in saturated fat - black bean has 0.08g of saturated fat per 100 grams and granny smith apple does not contain significant amounts.
Vitamins
Vitamin C
Black bean has more Vitamin C than granny smith apple - black bean has 2.7mg of Vitamin C per 100 grams and granny smith apple does not contain significant amounts.
Vitamin A
Granny smith apple and black beans contain similar amounts of Vitamin A - granny smith apple has 5ug of Vitamin A per 100 grams and black bean does not contain significant amounts.
Vitamin E
Granny smith apple and black beans contain similar amounts of Vitamin E - granny smith apple has 0.18mg of Vitamin E per 100 grams and black bean has 0.62mg of Vitamin E.
Vitamin K
Granny smith apple and black beans contain similar amounts of Vitamin K - granny smith apple has 3.2ug of Vitamin K per 100 grams and black bean has 2.3ug of Vitamin K.
The B Vitamins
Black bean has more thiamin, riboflavin, niacin, pantothenic acid and folate. Both granny smith apple and black beans contain significant amounts of Vitamin B6.
| Granny Smith Apple | Black Beans | |
|---|---|---|
| Thiamin | 0.019 MG | 0.14 MG |
| Riboflavin | 0.025 MG | 0.12 MG |
| Niacin | 0.126 MG | 0.62 MG |
| Pantothenic acid | 0.056 MG | 0.184 MG |
| Vitamin B6 | 0.037 MG | 0.055 MG |
| Folate | 3 UG | 61 UG |
Minerals
calcium
Black bean has signficantly more calcium than granny smith apple - granny smith apple has 5mg of calcium per 100 grams and black bean has 35mg of calcium.
iron
Black bean has signficantly more iron than granny smith apple - granny smith apple has 0.15mg of iron per 100 grams and black bean has 1.9mg of iron.
potassium
Black bean is an excellent source of potassium and it has 157% more potassium than granny smith apple - granny smith apple has 120mg of potassium per 100 grams and black bean has 308mg of potassium.
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: Granny Smith Apple (Apples, raw, granny smith, with skin (Includes foods for USDA's Food Distribution Program)) and Black Beans (Beans, black turtle, mature seeds, canned) .
Granny Smith Apple 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 granny smith apple or black beans contain more calories in 100 grams?Granny smith apple has 40% less calories than black bean - granny smith apple has 58 calories in 100g and black bean has 91 calories.
Does granny smith apple or black beans have more carbohydrates?
By weight, granny smith apple and black beans contain similar amounts of carbs - granny smith apple has 13.6g of carbs for 100g and black bean has 16.6g of carbohydrates.
Does granny smith apple or black beans contain more potassium?
Black bean is a rich source of potassium and it has 160% more potassium than granny smith apple - granny smith apple has 120mg of potassium in 100 grams and black bean has 308mg of potassium.