Kefir vs. Black Beans
Nutrition comparison of Kefir and Black Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kefir
versus
black beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kefir and black beans:
- Black bean has 19 times less sugar than kefir.
- Black bean has more thiamin, niacin and folate, however, kefir contains more Vitamin B12.
- Black bean has signficantly more iron than kefir.
- Black bean is an excellent source of dietary fiber and potassium.
- Kefir has 53% less calories than black bean.
- Kefir has 71% less carbohydrates than black bean.
- Kefir is an excellent source of Vitamin A and calcium.
USDA sources for nutritional information: Kefir (Kefir, lowfat, plain, LIFEWAY) and Black Beans (Beans, black turtle, mature seeds, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kefir has 53% less calories than black bean - kefir has 43 calories per 100 grams and black bean has 91 calories.
For macronutrient ratios, kefir is heavier in protein, much lighter in carbs and heavier in fat compared to black beans per calorie. Kefir has a macronutrient ratio of 35:44:21 and for black beans, 26:71:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kefir | Black Beans | |
|---|---|---|
| Protein | 35% | 26% |
| Carbohydrates | 44% | 71% |
| Fat | 21% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Kefir has 71% less carbohydrates than black bean - kefir has 4.8g of total carbs per 100 grams and black bean has 16.6g of carbohydrates.
dietary fiber
Black bean is an excellent source of dietary fiber and it has more dietary fiber than kefir - black bean has 6.9g of dietary fiber per 100 grams and kefir does not contain significant amounts.
sugar
Black bean has 19 times less sugar than kefir - kefir has 4.6g of sugar per 100 grams and black bean has 0.23g of sugar.
Protein
protein
Black bean has 59% more protein than kefir - kefir has 3.8g of protein per 100 grams and black bean has 6g of protein.
Fat
saturated fat
Both kefir and black beans are low in saturated fat - kefir has 0.66g of saturated fat per 100 grams and black bean has 0.08g of saturated fat.
trans fat
Both kefir and black beans are low in trans fat - kefir has 0.04g of trans fat per 100 grams and black bean does not contain significant amounts.
cholesterol
Both kefir and black beans are low in cholesterol - kefir has 5mg of cholesterol per 100 grams and black bean does not contain significant amounts.
Vitamins
Vitamin C
Black bean has 12 times more Vitamin C than kefir - kefir has 0.2mg of Vitamin C per 100 grams and black bean has 2.7mg of Vitamin C.
Vitamin A
Kefir is an excellent source of Vitamin A and it has more Vitamin A than black bean - kefir has 171ug of Vitamin A per 100 grams and black bean does not contain significant amounts.
Vitamin D
Kefir has more Vitamin D than black bean - kefir has 41iu of Vitamin D per 100 grams and black bean does not contain significant amounts.
Vitamin E
Kefir and black beans contain similar amounts of Vitamin E - kefir has 0.02mg of Vitamin E per 100 grams and black bean has 0.62mg of Vitamin E.
Vitamin K
Kefir and black beans contain similar amounts of Vitamin K - kefir has 0.1ug of Vitamin K per 100 grams and black bean has 2.3ug of Vitamin K.
The B Vitamins
Black bean has more thiamin, niacin and folate, however, kefir contains more Vitamin B12. Both kefir and black beans contain significant amounts of riboflavin, pantothenic acid and Vitamin B6.
| Kefir | Black Beans | |
|---|---|---|
| Thiamin | 0.03 MG | 0.14 MG |
| Riboflavin | 0.135 MG | 0.12 MG |
| Niacin | 0.15 MG | 0.62 MG |
| Pantothenic acid | 0.385 MG | 0.184 MG |
| Vitamin B6 | 0.058 MG | 0.055 MG |
| Folate | 13 UG | 61 UG |
| Vitamin B12 | 0.29 UG | ~ |
Minerals
calcium
Kefir is an excellent source of calcium and it has 271% more calcium than black bean - kefir has 130mg of calcium per 100 grams and black bean has 35mg of calcium.
iron
Black bean has signficantly more iron than kefir - kefir has 0.04mg 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 88% more potassium than kefir - kefir has 164mg of potassium per 100 grams and black bean has 308mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, black bean has more alpha linoleic acid (ALA) than kefir per 100 grams.
| Kefir | Black Beans | |
|---|---|---|
| alpha linoleic acid | 0.006 G | 0.057 G |
| DPA | 0.001 G | ~ |
| Total | 0.007 G | 0.057 G |
omega 6s
Comparing omega-6 fatty acids, both kefir and black beans contain significant amounts of linoleic acid.
| Kefir | Black Beans | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 0.042 G | 0.068 G |
| Total | 0.044 G | 0.068 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: Kefir (Kefir, lowfat, plain, LIFEWAY) and Black Beans (Beans, black turtle, mature seeds, canned) .
Kefir g
()
|
Daily Values (%) |
Black Beans 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 kefir or black beans contain more calories in 100 grams?Kefir has 50% less calories than black bean - kefir has 43 calories in 100g and black bean has 91 calories.
Is kefir or black beans better for protein?
Black bean has 60% more protein than kefir - kefir has 3.8g of protein per 100 grams and black bean has 6g of protein.
Does kefir or black beans have more carbohydrates?
By weight, kefir has 70% fewer carbohydrates than black bean - kefir has 4.8g of carbs for 100g and black bean has 16.6g of carbohydrates.
Does kefir or black beans contain more calcium?
Kefir is a rich source of calcium and it has 270% more calcium than black bean - kefir has 130mg of calcium in 100 grams and black bean has 35mg of calcium.
Does kefir or black beans contain more potassium?
Black bean is a rich source of potassium and it has 90% more potassium than kefir - kefir has 164mg of potassium in 100 grams and black bean has 308mg of potassium.