Black Beans vs. Peas
Nutrition comparison of Black Beans and Peas
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
black beans
versus
peas
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in black beans and peas:
- Both peas and black beans are high in dietary fiber and potassium.
- Black bean has 23.6 times less sugar than pea.
- Pea has more niacin and Vitamin B6.
- Pea is an excellent source of Vitamin C.
USDA sources for nutritional information: Black Beans (Beans, black turtle, mature seeds, canned) and Peas (Peas, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Peas and black beans contain similar amounts of calories - pea has 81 calories per 100 grams and black bean has 91 calories.
For macronutrient ratios, black beans is similar to peas for protein, carbs and fat. Black beans has a macronutrient ratio of 26:71:3 and for peas, 26:69:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Black Beans | Peas | |
|---|---|---|
| Protein | 26% | 26% |
| Carbohydrates | 71% | 69% |
| Fat | 3% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Peas and black beans contain similar amounts of carbs - pea has 14.5g of total carbs per 100 grams and black bean has 16.6g of carbohydrates.
dietary fiber
Both peas and black beans are high in dietary fiber. Black bean has 21% more dietary fiber than pea - pea has 5.7g of dietary fiber per 100 grams and black bean has 6.9g of dietary fiber.
sugar
Black bean has 23.6 times less sugar than pea - pea has 5.7g of sugar per 100 grams and black bean has 0.23g of sugar.
Protein
protein
Peas and black beans contain similar amounts of protein - pea has 5.4g of protein per 100 grams and black bean has 6g of protein.
Fat
saturated fat
Both peas and black beans are low in saturated fat - pea has 0.07g of saturated fat per 100 grams and black bean has 0.08g of saturated fat.
Vitamins
Vitamin C
Pea is an excellent source of Vitamin C and it has 13 times more Vitamin C than black bean - pea has 40mg of Vitamin C per 100 grams and black bean has 2.7mg of Vitamin C.
Vitamin A
Pea has more Vitamin A than black bean - pea has 38ug of Vitamin A per 100 grams and black bean does not contain significant amounts.
Vitamin E
Peas and black beans contain similar amounts of Vitamin E - pea has 0.13mg of Vitamin E per 100 grams and black bean has 0.62mg of Vitamin E.
Vitamin K
Pea has 978% more Vitamin K than black bean - pea has 24.8ug of Vitamin K per 100 grams and black bean has 2.3ug of Vitamin K.
The B Vitamins
Pea has more niacin and Vitamin B6. Both black beans and peas contain significant amounts of thiamin, riboflavin, pantothenic acid and folate.
| Black Beans | Peas | |
|---|---|---|
| Thiamin | 0.14 MG | 0.266 MG |
| Riboflavin | 0.12 MG | 0.132 MG |
| Niacin | 0.62 MG | 2.09 MG |
| Pantothenic acid | 0.184 MG | 0.104 MG |
| Vitamin B6 | 0.055 MG | 0.169 MG |
| Folate | 61 UG | 65 UG |
Minerals
calcium
Black bean has 40% more calcium than pea - pea has 25mg of calcium per 100 grams and black bean has 35mg of calcium.
iron
Black bean has 29% more iron than pea - pea has 1.5mg of iron per 100 grams and black bean has 1.9mg of iron.
potassium
Both peas and black beans are high in potassium. Black bean has 26% more potassium than pea - pea has 244mg of potassium per 100 grams and black bean has 308mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both black beans and peas contain significant amounts of alpha linoleic acid (ALA).
| Black Beans | Peas | |
|---|---|---|
| alpha linoleic acid | 0.057 G | 0.035 G |
| Total | 0.057 G | 0.035 G |
omega 6s
Comparing omega-6 fatty acids, pea has more linoleic acid than black bean per 100 grams.
| Black Beans | Peas | |
|---|---|---|
| linoleic acid | 0.068 G | 0.152 G |
| Total | 0.068 G | 0.152 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 Peas (Peas, green, raw) .
Black Beans g
()
|
Daily Values (%) |
Peas 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 % |
|
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 peas or black beans contain more calories in 100 grams?Peas and black beans contain similar amounts of calories - pea has 81 calories in 100g and black bean has 91 calories.
Does peas or black beans have more carbohydrates?
By weight, peas and black beans contain similar amounts of carbs - pea has 14.5g of carbs for 100g and black bean has 16.6g of carbohydrates.
Does peas or black beans contain more potassium?
Both peas and black beans are high in potassium. Black bean has 30% more potassium than pea - pea has 244mg of potassium in 100 grams and black bean has 308mg of potassium.