Black Beans vs. Hemp Seeds
Nutrition comparison of Black Beans and Hemp Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
black beans
versus
hemp seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in black beans and hemp seeds:
- Both hemp seeds and black beans are high in dietary fiber and potassium.
- Black bean has signficantly less saturated fat than hemp seed.
- Hemp seed has more thiamin, riboflavin, niacin and Vitamin B6, however, black bean contains more pantothenic acid.
- Hemp seed is an excellent source of calcium, iron and protein.
USDA sources for nutritional information: Black Beans (Beans, black turtle, mature seeds, canned) and Hemp Seeds (Seeds, hemp seed, hulled) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Hemp seed is high in calories and black bean has 84% less calories than hemp seed - hemp seed has 553 calories per 100 grams and black bean has 91 calories.
For macronutrient ratios, black beans is heavier in protein, much heavier in carbs and much lighter in fat compared to hemp seeds per calorie. Black beans has a macronutrient ratio of 26:71:3 and for hemp seeds, 21:6:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Black Beans | Hemp Seeds | |
|---|---|---|
| Protein | 26% | 21% |
| Carbohydrates | 71% | 6% |
| Fat | 3% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Hemp seed has 48% less carbohydrates than black bean - hemp seed has 8.7g of total carbs per 100 grams and black bean has 16.6g of carbohydrates.
dietary fiber
Both hemp seeds and black beans are high in dietary fiber. Black bean has 73% more dietary fiber than hemp seed - hemp seed has 4g of dietary fiber per 100 grams and black bean has 6.9g of dietary fiber.
sugar
Hemp seeds and black beans contain similar amounts of sugar - hemp seed has 1.5g of sugar per 100 grams and black bean has 0.23g of sugar.
Protein
protein
Hemp seed is an excellent source of protein and it has 423% more protein than black bean - hemp seed has 31.6g of protein per 100 grams and black bean has 6g of protein.
Fat
saturated fat
Black bean has signficantly less saturated fat than hemp seed - hemp seed has 4.6g of saturated fat per 100 grams and black bean has 0.08g of saturated fat.
Vitamins
Vitamin C
Hemp seeds and black beans contain similar amounts of Vitamin C - hemp seed has 0.5mg of Vitamin C per 100 grams and black bean has 2.7mg of Vitamin C.
Vitamin A
Hemp seeds and black beans contain similar amounts of Vitamin A - hemp seed has 1ug of Vitamin A per 100 grams and black bean does not contain significant amounts.
Vitamin E
Hemp seeds and black beans contain similar amounts of Vitamin E - hemp seed has 0.8mg of Vitamin E per 100 grams and black bean has 0.62mg of Vitamin E.
Vitamin K
Black beans and hemp seeds contain similar amounts of Vitamin K - black bean has 2.3ug of Vitamin K per 100 grams and hemp seed does not contain significant amounts.
The B Vitamins
Hemp seed has more thiamin, riboflavin, niacin and Vitamin B6, however, black bean contains more pantothenic acid. Both black beans and hemp seeds contain significant amounts of folate.
| Black Beans | Hemp Seeds | |
|---|---|---|
| Thiamin | 0.14 MG | 1.275 MG |
| Riboflavin | 0.12 MG | 0.285 MG |
| Niacin | 0.62 MG | 9.2 MG |
| Pantothenic acid | 0.184 MG | ~ |
| Vitamin B6 | 0.055 MG | 0.6 MG |
| Folate | 61 UG | 110 UG |
Minerals
calcium
Hemp seed is an excellent source of calcium and it has 100% more calcium than black bean - hemp seed has 70mg of calcium per 100 grams and black bean has 35mg of calcium.
iron
Hemp seed is an excellent source of iron and it has 318% more iron than black bean - hemp seed has 8mg of iron per 100 grams and black bean has 1.9mg of iron.
potassium
Both hemp seeds and black beans are high in potassium. Hemp seed has 290% more potassium than black bean - hemp seed has 1200mg of potassium per 100 grams and black bean has 308mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, hemp seed has more alpha linoleic acid (ALA) than black bean per 100 grams.
| Black Beans | Hemp Seeds | |
|---|---|---|
| alpha linoleic acid | 0.057 G | 10.024 G |
| Total | 0.057 G | 10.024 G |
omega 6s
Comparing omega-6 fatty acids, hemp seed has more linoleic acid than black bean per 100 grams.
| Black Beans | Hemp Seeds | |
|---|---|---|
| linoleic acid | 0.068 G | 27.459 G |
| other omega 6 | ~ | 1.34 G |
| Total | 0.068 G | 28.799 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 Hemp Seeds (Seeds, hemp seed, hulled) .
Black Beans g
()
|
Daily Values (%) |
Hemp Seeds g
()
|
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|---|---|---|---|---|---|---|---|
| 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 hemp seeds or black beans contain more calories in 100 grams?Hemp seed is high in calories and black bean has 80% less calories than hemp seed - hemp seed has 553 calories in 100g and black bean has 91 calories.
Does hemp seeds or black beans have more carbohydrates?
By weight, hemp seed has 50% fewer carbohydrates than black bean - hemp seed has 8.7g of carbs for 100g and black bean has 16.6g of carbohydrates.
Does hemp seeds or black beans contain more calcium?
Hemp seed is a rich source of calcium and it has 100% more calcium than black bean - hemp seed has 70mg of calcium in 100 grams and black bean has 35mg of calcium.
Does hemp seeds or black beans contain more iron?
Hemp seed is an abundant source of iron and it has 320% more iron than black bean - hemp seed has 8mg of iron in 100 grams and black bean has 1.9mg of iron.
Does hemp seeds or black beans contain more potassium?
Both hemp seeds and black beans are high in potassium. Hemp seed has 290% more potassium than black bean - hemp seed has 1200mg of potassium in 100 grams and black bean has 308mg of potassium.