Black Beans vs. Spirulina
Nutrition comparison of Black Beans and Spirulina
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
black beans
versus
spirulina
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in black beans and spirulina:
- Both spirulina and black beans are high in dietary fiber and potassium.
- Black bean has 34.3 times less saturated fat than spirulina.
- Spirulina has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
- Spirulina is an excellent source of calcium, iron and protein.
USDA sources for nutritional information: Black Beans (Beans, black turtle, mature seeds, canned) and Spirulina (Seaweed, spirulina, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Spirulina is high in calories and black bean has 69% less calories than spirulina - spirulina has 290 calories per 100 grams and black bean has 91 calories.
For macronutrient ratios, black beans is much lighter in protein, much heavier in carbs and lighter in fat compared to spirulina per calorie. Black beans has a macronutrient ratio of 26:71:3 and for spirulina, 58:24:18 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Black Beans | Spirulina | |
|---|---|---|
| Protein | 26% | 58% |
| Carbohydrates | 71% | 24% |
| Fat | 3% | 18% |
| Alcohol | ~ | ~ |
carbohydrates
Black bean has 31% less carbohydrates than spirulina - spirulina has 23.9g of total carbs per 100 grams and black bean has 16.6g of carbohydrates.
dietary fiber
Both spirulina and black beans are high in dietary fiber. Black bean has 92% more dietary fiber than spirulina - spirulina has 3.6g of dietary fiber per 100 grams and black bean has 6.9g of dietary fiber.
sugar
Spirulina and black beans contain similar amounts of sugar - spirulina has 3.1g of sugar per 100 grams and black bean has 0.23g of sugar.
Protein
protein
Spirulina is an excellent source of protein and it has 853% more protein than black bean - spirulina has 57.5g of protein per 100 grams and black bean has 6g of protein.
Fat
saturated fat
Black bean has 34.3 times less saturated fat than spirulina - spirulina has 2.7g of saturated fat per 100 grams and black bean has 0.08g of saturated fat.
Vitamins
Vitamin C
Spirulina has 274% more Vitamin C than black bean - spirulina has 10.1mg of Vitamin C per 100 grams and black bean has 2.7mg of Vitamin C.
Vitamin A
Spirulina has more Vitamin A than black bean - spirulina has 29ug of Vitamin A per 100 grams and black bean does not contain significant amounts.
Vitamin E
Spirulina has 706% more Vitamin E than black bean - spirulina has 5mg of Vitamin E per 100 grams and black bean has 0.62mg of Vitamin E.
Vitamin K
Spirulina has 10 times more Vitamin K than black bean - spirulina has 25.5ug of Vitamin K per 100 grams and black bean has 2.3ug of Vitamin K.
The B Vitamins
Spirulina has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6. Both black beans and spirulina contain significant amounts of folate.
| Black Beans | Spirulina | |
|---|---|---|
| Thiamin | 0.14 MG | 2.38 MG |
| Riboflavin | 0.12 MG | 3.67 MG |
| Niacin | 0.62 MG | 12.82 MG |
| Pantothenic acid | 0.184 MG | 3.48 MG |
| Vitamin B6 | 0.055 MG | 0.364 MG |
| Folate | 61 UG | 94 UG |
Minerals
calcium
Spirulina is an excellent source of calcium and it has 243% more calcium than black bean - spirulina has 120mg of calcium per 100 grams and black bean has 35mg of calcium.
iron
Spirulina is an excellent source of iron and it has 14 times more iron than black bean - spirulina has 28.5mg of iron per 100 grams and black bean has 1.9mg of iron.
potassium
Both spirulina and black beans are high in potassium. Spirulina has 343% more potassium than black bean - spirulina has 1363mg of potassium per 100 grams and black bean has 308mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, spirulina has more alpha linoleic acid (ALA) than black bean per 100 grams.
| Black Beans | Spirulina | |
|---|---|---|
| alpha linoleic acid | 0.057 G | 0.823 G |
| Total | 0.057 G | 0.823 G |
omega 6s
Comparing omega-6 fatty acids, spirulina has more linoleic acid than black bean per 100 grams.
| Black Beans | Spirulina | |
|---|---|---|
| linoleic acid | 0.068 G | 1.254 G |
| Total | 0.068 G | 1.254 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 Spirulina (Seaweed, spirulina, dried) .
Black Beans g
()
|
Daily Values (%) |
Spirulina 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 spirulina or black beans contain more calories in 100 grams?Spirulina is high in calories and black bean has 70% less calories than spirulina - spirulina has 290 calories in 100g and black bean has 91 calories.
Is spirulina or black beans better for protein?
Spirulina is a fantastic source of protein and it has 850% more protein than black bean - spirulina has 57.5g of protein per 100 grams and black bean has 6g of protein.
Does spirulina or black beans have more carbohydrates?
By weight, black bean has 30% fewer carbohydrates than spirulina - spirulina has 23.9g of carbs for 100g and black bean has 16.6g of carbohydrates.
Does spirulina or black beans contain more calcium?
Spirulina is a rich source of calcium and it has 240% more calcium than black bean - spirulina has 120mg of calcium in 100 grams and black bean has 35mg of calcium.
Does spirulina or black beans contain more iron?
Spirulina is an abundant source of iron and it has 14 times more iron than black bean - spirulina has 28.5mg of iron in 100 grams and black bean has 1.9mg of iron.
Does spirulina or black beans contain more potassium?
Both spirulina and black beans are high in potassium. Spirulina has 340% more potassium than black bean - spirulina has 1363mg of potassium in 100 grams and black bean has 308mg of potassium.