Black Beans vs. Kale
Nutrition comparison of Black Beans and Kale
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
black beans
versus
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in black beans and kale:
- Both kale and black beans are high in dietary fiber and potassium.
- Kale has 62% less calories than black bean.
- Kale has 73% less carbohydrates than black bean.
- Kale has more riboflavin and Vitamin B6.
- Kale 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 Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kale has 62% less calories than black bean - kale has 35 calories per 100 grams and black bean has 91 calories.
For macronutrient ratios, black beans is much heavier in carbs, much lighter in fat and similar to kale for protein. Black beans has a macronutrient ratio of 26:71:3 and for kale, 28:41:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Black Beans | Kale | |
|---|---|---|
| Protein | 26% | 28% |
| Carbohydrates | 71% | 41% |
| Fat | 3% | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Kale has 73% less carbohydrates than black bean - kale has 4.4g of total carbs per 100 grams and black bean has 16.6g of carbohydrates.
dietary fiber
Both kale and black beans are high in dietary fiber. Black bean has 68% more dietary fiber than kale - kale has 4.1g of dietary fiber per 100 grams and black bean has 6.9g of dietary fiber.
sugar
Kale and black beans contain similar amounts of sugar - kale has 0.99g of sugar per 100 grams and black bean has 0.23g of sugar.
Protein
protein
Black bean has 107% more protein than kale - kale has 2.9g of protein per 100 grams and black bean has 6g of protein.
Fat
saturated fat
Both kale and black beans are low in saturated fat - kale has 0.18g of saturated fat per 100 grams and black bean has 0.08g of saturated fat.
Vitamins
Vitamin C
Kale is an excellent source of Vitamin C and it has 33 times more Vitamin C than black bean - kale has 93.4mg of Vitamin C per 100 grams and black bean has 2.7mg of Vitamin C.
Vitamin A
Kale is an excellent source of Vitamin A and it has more Vitamin A than black bean - kale has 241ug of Vitamin A per 100 grams and black bean does not contain significant amounts.
Vitamin E
Kale and black beans contain similar amounts of Vitamin E - kale has 0.66mg of Vitamin E per 100 grams and black bean has 0.62mg of Vitamin E.
Vitamin K
Kale is an excellent source of Vitamin K and it has 168 times more Vitamin K than black bean - kale has 389.6ug of Vitamin K per 100 grams and black bean has 2.3ug of Vitamin K.
The B Vitamins
Kale has more riboflavin and Vitamin B6. Both black beans and kale contain significant amounts of thiamin, niacin, pantothenic acid and folate.
| Black Beans | Kale | |
|---|---|---|
| Thiamin | 0.14 MG | 0.113 MG |
| Riboflavin | 0.12 MG | 0.347 MG |
| Niacin | 0.62 MG | 1.18 MG |
| Pantothenic acid | 0.184 MG | 0.37 MG |
| Vitamin B6 | 0.055 MG | 0.147 MG |
| Folate | 61 UG | 62 UG |
Minerals
calcium
Kale is an excellent source of calcium and it has 626% more calcium than black bean - kale has 254mg of calcium per 100 grams and black bean has 35mg of calcium.
iron
Kale and black beans contain similar amounts of iron - kale has 1.6mg of iron per 100 grams and black bean has 1.9mg of iron.
potassium
Both kale and black beans are high in potassium. Kale has 13% more potassium than black bean - kale has 348mg of potassium per 100 grams and black bean has 308mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kale has more alpha linoleic acid (ALA) than black bean per 100 grams.
| Black Beans | Kale | |
|---|---|---|
| alpha linoleic acid | 0.057 G | 0.378 G |
| Total | 0.057 G | 0.378 G |
omega 6s
Comparing omega-6 fatty acids, kale has more linoleic acid than black bean per 100 grams.
| Black Beans | Kale | |
|---|---|---|
| linoleic acid | 0.068 G | 0.291 G |
| other omega 6 | ~ | 0.003 G |
| Total | 0.068 G | 0.294 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 Kale (Kale, raw) .
Black Beans g
()
|
Daily Values (%) |
Kale 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 % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
|
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 % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
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% |
|
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 % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does kale or black beans contain more calories in 100 grams?Kale has 60% less calories than black bean - kale has 35 calories in 100g and black bean has 91 calories.
Does kale or black beans have more carbohydrates?
By weight, kale has 70% fewer carbohydrates than black bean - kale has 4.4g of carbs for 100g and black bean has 16.6g of carbohydrates.
Does kale or black beans contain more calcium?
Kale is a rich source of calcium and it has 630% more calcium than black bean - kale has 254mg of calcium in 100 grams and black bean has 35mg of calcium.
Does kale or black beans contain more potassium?
Both kale and black beans are high in potassium. Kale has 10% more potassium than black bean - kale has 348mg of potassium in 100 grams and black bean has 308mg of potassium.