Black Beans vs. Sprouted Peas
Nutrition comparison of Black Beans and Sprouted 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
sprouted peas
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in black beans and sprouted peas:
- Both sprouted peas and black beans are high in potassium.
- Black bean is an excellent source of dietary fiber.
- Sprouted pea has more niacin, pantothenic acid, Vitamin B6 and folate.
- Sprouted pea is a great source of protein.
USDA sources for nutritional information: Black Beans (Beans, black turtle, mature seeds, canned) and Sprouted Peas (Peas, mature seeds, sprouted, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Sprouted pea is high in calories and black bean has 27% less calories than sprouted pea - sprouted pea has 124 calories per 100 grams and black bean has 91 calories.
For macronutrient ratios, black beans is similar to sprouted peas for protein, carbs and fat. Black beans has a macronutrient ratio of 26:71:3 and for sprouted peas, 24:72:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Black Beans | Sprouted Peas | |
|---|---|---|
| Protein | 26% | 24% |
| Carbohydrates | 71% | 72% |
| Fat | 3% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Black bean has 39% less carbohydrates than sprouted pea - sprouted pea has 27.1g 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 more dietary fiber than sprouted pea - black bean has 6.9g of dietary fiber per 100 grams and sprouted pea does not contain significant amounts.
sugar
Black beans and sprouted peas contain similar amounts of sugar - black bean has 0.23g of sugar per 100 grams and sprouted pea does not contain significant amounts.
Protein
protein
Sprouted pea is a great source of protein and it has 46% more protein than black bean - sprouted pea has 8.8g of protein per 100 grams and black bean has 6g of protein.
Fat
saturated fat
Both sprouted peas and black beans are low in saturated fat - sprouted pea has 0.12g of saturated fat per 100 grams and black bean has 0.08g of saturated fat.
Vitamins
Vitamin C
Sprouted pea has 285% more Vitamin C than black bean - sprouted pea has 10.4mg of Vitamin C per 100 grams and black bean has 2.7mg of Vitamin C.
Vitamin A
Black beans and sprouted peas contain similar amounts of Vitamin A - black bean has 1.2ug of Vitamin A per 100 grams and sprouted pea does not contain significant amounts.
Vitamin E
Black bean has more Vitamin E than sprouted pea - black bean has 0.62mg of Vitamin E per 100 grams and sprouted pea does not contain significant amounts.
Vitamin K
Black beans and sprouted peas contain similar amounts of Vitamin K - black bean has 2.3ug of Vitamin K per 100 grams and sprouted pea does not contain significant amounts.
The B Vitamins
Sprouted pea has more niacin, pantothenic acid, Vitamin B6 and folate. Both black beans and sprouted peas contain significant amounts of thiamin and riboflavin.
| Black Beans | Sprouted Peas | |
|---|---|---|
| Thiamin | 0.14 MG | 0.225 MG |
| Riboflavin | 0.12 MG | 0.155 MG |
| Niacin | 0.62 MG | 3.088 MG |
| Pantothenic acid | 0.184 MG | 1.029 MG |
| Vitamin B6 | 0.055 MG | 0.265 MG |
| Folate | 61 UG | 144 UG |
Minerals
calcium
Sprouted peas and black beans contain similar amounts of calcium - sprouted pea has 36mg of calcium per 100 grams and black bean has 35mg of calcium.
iron
Sprouted peas and black beans contain similar amounts of iron - sprouted pea has 2.3mg of iron per 100 grams and black bean has 1.9mg of iron.
potassium
Both sprouted peas and black beans are high in potassium. Sprouted pea has 24% more potassium than black bean - sprouted pea has 381mg 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 sprouted peas contain significant amounts of alpha linoleic acid (ALA).
| Black Beans | Sprouted Peas | |
|---|---|---|
| alpha linoleic acid | 0.057 G | 0.061 G |
| Total | 0.057 G | 0.061 G |
omega 6s
Comparing omega-6 fatty acids, sprouted pea has more linoleic acid than black bean per 100 grams.
| Black Beans | Sprouted Peas | |
|---|---|---|
| linoleic acid | 0.068 G | 0.265 G |
| Total | 0.068 G | 0.265 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 Sprouted Peas (Peas, mature seeds, sprouted, raw) .
Black Beans g
()
|
Daily Values (%) |
Sprouted 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 % |
|
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 sprouted peas or black beans contain more calories in 100 grams?Sprouted pea is high in calories and black bean has 30% less calories than sprouted pea - sprouted pea has 124 calories in 100g and black bean has 91 calories.
Does sprouted peas or black beans have more carbohydrates?
By weight, black bean has 40% fewer carbohydrates than sprouted pea - sprouted pea has 27.1g of carbs for 100g and black bean has 16.6g of carbohydrates.
Does sprouted peas or black beans contain more potassium?
Both sprouted peas and black beans are high in potassium. Sprouted pea has 20% more potassium than black bean - sprouted pea has 381mg of potassium in 100 grams and black bean has 308mg of potassium.