Milk vs. Black Beans
Nutrition comparison of Milk and Black Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
milk
versus
black beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in milk and black beans:
- Black bean has 15.7 times less saturated fat than milk.
- Black bean has 21 times less sugar than milk.
- Black bean has more thiamin, niacin and folate, however, milk contains more Vitamin B12.
- Black bean has signficantly more iron than milk.
- Black bean is an excellent source of dietary fiber and potassium.
- Milk has 71% less carbohydrates than black bean.
- Milk is an excellent source of calcium.
USDA sources for nutritional information: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) and Black Beans (Beans, black turtle, mature seeds, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Milk has 45% less calories than black bean - milk has 50 calories per 100 grams and black bean has 91 calories.
For macronutrient ratios, milk is much lighter in carbs, much heavier in fat and similar to black beans for protein. Milk has a macronutrient ratio of 26:38:36 and for black beans, 26:71:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Milk | Black Beans | |
|---|---|---|
| Protein | 26% | 26% |
| Carbohydrates | 38% | 71% |
| Fat | 36% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Milk has 71% less carbohydrates than black bean - milk 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 milk - black bean has 6.9g of dietary fiber per 100 grams and milk does not contain significant amounts.
sugar
Black bean has 21 times less sugar than milk - milk has 5.1g of sugar per 100 grams and black bean has 0.23g of sugar.
Protein
protein
Black bean has 83% more protein than milk - milk has 3.3g of protein per 100 grams and black bean has 6g of protein.
Fat
saturated fat
Black bean has 15.7 times less saturated fat than milk - milk has 1.3g of saturated fat per 100 grams and black bean has 0.08g of saturated fat.
trans fat
Both milk and black beans are low in trans fat - milk has 0.09g of trans fat per 100 grams and black bean does not contain significant amounts.
cholesterol
Both milk and black beans are low in cholesterol - milk has 8mg 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 milk - milk has 0.2mg of Vitamin C per 100 grams and black bean has 2.7mg of Vitamin C.
Vitamin A
Milk has more Vitamin A than black bean - milk has 55ug of Vitamin A per 100 grams and black bean does not contain significant amounts.
Vitamin D
Milk has more Vitamin D than black bean - milk has 49iu of Vitamin D per 100 grams and black bean does not contain significant amounts.
Vitamin E
Milk and black beans contain similar amounts of Vitamin E - milk has 0.03mg of Vitamin E per 100 grams and black bean has 0.62mg of Vitamin E.
Vitamin K
Milk and black beans contain similar amounts of Vitamin K - milk has 0.2ug 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, milk contains more Vitamin B12. Both milk and black beans contain significant amounts of riboflavin, pantothenic acid and Vitamin B6.
| Milk | Black Beans | |
|---|---|---|
| Thiamin | 0.039 MG | 0.14 MG |
| Riboflavin | 0.185 MG | 0.12 MG |
| Niacin | 0.092 MG | 0.62 MG |
| Pantothenic acid | 0.356 MG | 0.184 MG |
| Vitamin B6 | 0.038 MG | 0.055 MG |
| Folate | 5 UG | 61 UG |
| Vitamin B12 | 0.53 UG | ~ |
Minerals
calcium
Milk is an excellent source of calcium and it has 243% more calcium than black bean - milk has 120mg of calcium per 100 grams and black bean has 35mg of calcium.
iron
Black bean has signficantly more iron than milk - milk has 0.02mg 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 120% more potassium than milk - milk has 140mg 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 milk per 100 grams.
| Milk | Black Beans | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.057 G |
| Total | 0.008 G | 0.057 G |
omega 6s
Comparing omega-6 fatty acids, both milk and black beans contain significant amounts of linoleic acid.
| Milk | Black Beans | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.062 G | 0.068 G |
| Total | 0.066 G | 0.068 G |
Customize your serving size
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 Milk or Black Beans .
Note: The specific food items compared are: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) and Black Beans (Beans, black turtle, mature seeds, canned) .
Milk 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 milk or black beans contain more calories in 100 grams?Milk has 50% less calories than black bean - milk has 50 calories in 100g and black bean has 91 calories.
Does milk or black beans have more carbohydrates?
By weight, milk has 70% fewer carbohydrates than black bean - milk has 4.8g of carbs for 100g and black bean has 16.6g of carbohydrates.
Does milk or black beans contain more calcium?
Milk is a rich source of calcium and it has 240% more calcium than black bean - milk has 120mg of calcium in 100 grams and black bean has 35mg of calcium.
Does milk or black beans contain more potassium?
Black bean is a rich source of potassium and it has 120% more potassium than milk - milk has 140mg of potassium in 100 grams and black bean has 308mg of potassium.