Soybean Oil vs. Black Beans
Nutrition comparison of Soybean Oil and Black Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
soybean oil
versus
black beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soybean oil and black beans:
- Black bean has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Black bean has signficantly more calcium than soybean oil.
- Black bean has signficantly more iron than soybean oil.
- Black bean has signficantly more protein than soybean oil.
- Black bean is an excellent source of dietary fiber and potassium.
- Soybean oil is a great source of Vitamin E.
- Soybean oil is an excellent source of Vitamin K.
USDA sources for nutritional information: Soybean Oil (Oil, vegetable, soybean, refined) and Black Beans (Beans, black turtle, mature seeds, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Soybean oil is high in calories and black bean has 90% less calories than soybean oil - soybean oil has 884 calories per 100 grams and black bean has 91 calories.
For macronutrient ratios, soybean oil is much lighter in protein, much lighter in carbs and much heavier in fat compared to black beans per calorie. Soybean oil has a macronutrient ratio of 0:0:100 and for black beans, 26:71:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Soybean Oil | Black Beans | |
|---|---|---|
| Protein | ~ | 26% |
| Carbohydrates | ~ | 71% |
| Fat | 100% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Soybean oil has less carbohydrates than black bean - black bean has 16.6g of total carbs per 100 grams and soybean oil does not contain significant amounts.
dietary fiber
Black bean is an excellent source of dietary fiber and it has more dietary fiber than soybean oil - black bean has 6.9g of dietary fiber per 100 grams and soybean oil does not contain significant amounts.
sugar
Black beans and soybean oil contain similar amounts of sugar - black bean has 0.23g of sugar per 100 grams and soybean oil does not contain significant amounts.
Protein
protein
Black bean has signficantly more protein than soybean oil - black bean has 6g of protein per 100 grams and soybean oil does not contain significant amounts.
Fat
saturated fat
Soybean oil is high in saturated fat and black bean has 100% less saturated fat than soybean oil - soybean oil has 15.3g of saturated fat per 100 grams and black bean has 0.08g of saturated fat.
trans fat
Both soybean oil and black beans are low in trans fat - soybean oil has 0.68g of trans fat per 100 grams and black bean does not contain significant amounts.
Vitamins
Vitamin C
Black bean has more Vitamin C than soybean oil - black bean has 2.7mg of Vitamin C per 100 grams and soybean oil does not contain significant amounts.
Vitamin A
Black beans and soybean oil contain similar amounts of Vitamin A - black bean has 1.2ug of Vitamin A per 100 grams and soybean oil does not contain significant amounts.
Vitamin E
Soybean oil is a great source of Vitamin E and it has 12 times more Vitamin E than black bean - soybean oil has 8.2mg of Vitamin E per 100 grams and black bean has 0.62mg of Vitamin E.
Vitamin K
Soybean oil is an excellent source of Vitamin K and it has 78 times more Vitamin K than black bean - soybean oil has 183.9ug of Vitamin K per 100 grams and black bean has 2.3ug of Vitamin K.
The B Vitamins
Black bean has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Soybean Oil | Black Beans | |
|---|---|---|
| Thiamin | ~ | 0.14 MG |
| Riboflavin | ~ | 0.12 MG |
| Niacin | ~ | 0.62 MG |
| Pantothenic acid | ~ | 0.184 MG |
| Vitamin B6 | ~ | 0.055 MG |
| Folate | ~ | 61 UG |
Minerals
calcium
Black bean has signficantly more calcium than soybean oil - black bean has 35mg of calcium per 100 grams and soybean oil does not contain significant amounts.
iron
Black bean has signficantly more iron than soybean oil - soybean oil 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 more potassium than soybean oil - black bean has 308mg of potassium per 100 grams and soybean oil does not contain significant amounts.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, soybean oil has more alpha linoleic acid (ALA) than black bean per 100 grams.
| Soybean Oil | Black Beans | |
|---|---|---|
| alpha linoleic acid | 7.034 G | 0.057 G |
| Total | 7.034 G | 0.057 G |
omega 6s
Comparing omega-6 fatty acids, soybean oil has more linoleic acid than black bean per 100 grams.
| Soybean Oil | Black Beans | |
|---|---|---|
| other omega 6 | 0.242 G | ~ |
| linoleic acid | 50.299 G | 0.068 G |
| Total | 50.541 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: Soybean Oil (Oil, vegetable, soybean, refined) and Black Beans (Beans, black turtle, mature seeds, canned) .
Soybean Oil 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 soybean oil or black beans contain more calories in 100 grams?Soybean oil is high in calories and black bean has 90% less calories than soybean oil - soybean oil has 884 calories in 100g and black bean has 91 calories.
Does black beans or soybean oil have more carbohydrates?
By weight, soybean oil has fewer carbohydrates than black bean - black bean has 16.6g of carbs for 100g and soybean oil has no carbs..
Does black beans or soybean oil contain more potassium?
Black bean is a rich source of potassium and it has more potassium than soybean oil - black bean has 308mg of potassium in 100 grams and soybean oil does not contain significant amounts.