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:
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 | ~ | ~ |
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.
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.
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.
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.
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.
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.
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.
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.
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.
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 |
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.
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.
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.
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 |
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 |
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Black Beans or Hemp Seeds .
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 % |
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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% |
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G % | |
G % |
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5% | saturated fat | 5% |
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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 % |
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5% | sodium | 5% |
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MG % | |
5% | Vitamins and Minerals | 5% | |||||
UG % |
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5% | Vitamin A | 5% |
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UG % | |
MG % |
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5% | Vitamin C | 5% |
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MG % | |
IU % |
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5% | Vitamin D | 5% |
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IU % | |
MG % |
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5% | calcium | 5% |
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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% |
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MG % | |
MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
MG % |
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5% | riboflavin (Vit B2) | 5% |
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MG % | |
MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
MG % |
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5% | Vitamin B6 | 5% |
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MG % | |
MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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MG % | |
UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
MG % |
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5% | Vitamin E | 5% |
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MG % | |
UG % |
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5% | Vitamin K | 5% |
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UG % | |
G % |
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5% | protein | 5% |
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G % | |
UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
MG % |
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5% | choline | 5% |
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MG % | |
MG % |
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5% | chlorine | 5% |
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MG % | |
UG % |
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5% | chromium | 5% |
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UG % | |
MG % |
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5% | copper | 5% |
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MG % | |
UG % |
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5% | fluoride | 5% |
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UG % | |
UG % |
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5% | iodine | 5% |
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UG % | |
MG % |
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5% | manganese | 5% |
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MG % | |
UG % |
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5% | molybdenum | 5% |
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UG % | |
MG % |
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5% | phosphorus | 5% |
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MG % | |
UG % |
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5% | selenium | 5% |
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UG % | |
MG % |
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5% | zinc | 5% |
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MG % | |
G | 5% | Water | 5% | G | |||
G | 5% | Starch | 5% | G | |||
G | 5% | Alcohol | 5% | G | |||