Black Beans vs. Russet Potato
Nutrition comparison of Black Beans and Russet Potato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
black beans
versus
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in black beans and russet potato:
- Both russet potato and black beans are high in potassium.
- Black bean has more riboflavin and folate, however, russet potato contains more Vitamin B6.
- Black bean is an excellent source of dietary fiber.
USDA sources for nutritional information: Black Beans (Beans, black turtle, mature seeds, canned) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Russet potato and black beans contain similar amounts of calories - russet potato has 79 calories per 100 grams and black bean has 91 calories.
For macronutrient ratios, black beans is heavier in protein, lighter in carbs and similar to russet potato for fat. Black beans has a macronutrient ratio of 26:71:3 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Black Beans | Russet Potato | |
|---|---|---|
| Protein | 26% | 11% |
| Carbohydrates | 71% | 89% |
| Fat | 3% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Russet potato and black beans contain similar amounts of carbs - russet potato has 18.1g 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 431% more dietary fiber than russet potato - russet potato has 1.3g of dietary fiber per 100 grams and black bean has 6.9g of dietary fiber.
sugar
Russet potato and black beans contain similar amounts of sugar - russet potato has 0.62g of sugar per 100 grams and black bean has 0.23g of sugar.
Protein
protein
Black bean has 182% more protein than russet potato - russet potato has 2.1g of protein per 100 grams and black bean has 6g of protein.
Fat
saturated fat
Both russet potato and black beans are low in saturated fat - russet potato has 0.03g of saturated fat per 100 grams and black bean has 0.08g of saturated fat.
Vitamins
Vitamin C
Russet potato has 111% more Vitamin C than black bean - russet potato has 5.7mg of Vitamin C per 100 grams and black bean has 2.7mg of Vitamin C.
Vitamin A
Black beans and russet potato contain similar amounts of Vitamin A - black bean has 1.2ug of Vitamin A per 100 grams and russet potato does not contain significant amounts.
Vitamin E
Russet potato and black beans contain similar amounts of Vitamin E - russet potato has 0.01mg of Vitamin E per 100 grams and black bean has 0.62mg of Vitamin E.
Vitamin K
Russet potato and black beans contain similar amounts of Vitamin K - russet potato has 1.8ug of Vitamin K per 100 grams and black bean has 2.3ug of Vitamin K.
The B Vitamins
Black bean has more riboflavin and folate, however, russet potato contains more Vitamin B6. Both black beans and russet potato contain significant amounts of thiamin, niacin and pantothenic acid.
| Black Beans | Russet Potato | |
|---|---|---|
| Thiamin | 0.14 MG | 0.082 MG |
| Riboflavin | 0.12 MG | 0.033 MG |
| Niacin | 0.62 MG | 1.035 MG |
| Pantothenic acid | 0.184 MG | 0.301 MG |
| Vitamin B6 | 0.055 MG | 0.345 MG |
| Folate | 61 UG | 14 UG |
Minerals
calcium
Black bean has 169% more calcium than russet potato - russet potato has 13mg of calcium per 100 grams and black bean has 35mg of calcium.
iron
Black bean has 121% more iron than russet potato - russet potato has 0.86mg of iron per 100 grams and black bean has 1.9mg of iron.
potassium
Both russet potato and black beans are high in potassium. Russet potato has 35% more potassium than black bean - russet potato has 417mg 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 russet potato per 100 grams.
| Black Beans | Russet Potato | |
|---|---|---|
| alpha linoleic acid | 0.057 G | 0.01 G |
| Total | 0.057 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, black bean has more linoleic acid than russet potato per 100 grams.
| Black Beans | Russet Potato | |
|---|---|---|
| linoleic acid | 0.068 G | 0.032 G |
| Total | 0.068 G | 0.032 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 Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
Black Beans g
()
|
Daily Values (%) |
Russet Potato 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 russet potato or black beans contain more calories in 100 grams?Russet potato and black beans contain similar amounts of calories - russet potato has 79 calories in 100g and black bean has 91 calories.
Does russet potato or black beans have more carbohydrates?
By weight, russet potato and black beans contain similar amounts of carbs - russet potato has 18.1g of carbs for 100g and black bean has 16.6g of carbohydrates.
Does russet potato or black beans contain more potassium?
Both russet potato and black beans are high in potassium. Russet potato has 40% more potassium than black bean - russet potato has 417mg of potassium in 100 grams and black bean has 308mg of potassium.