Black Beans vs. Tomato
Nutrition comparison of Black Beans and Tomato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
black beans
versus
tomato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in black beans and tomato:
- Both tomato and black beans are high in potassium.
- Black bean has more thiamin, riboflavin and folate.
- Black bean has signficantly more iron than tomato.
- Black bean is an excellent source of dietary fiber.
- Tomato has 3.2 times less carbohydrates than black bean.
- Tomato has signficantly less calories than black bean.
- Tomato is a great source of Vitamin C.
USDA sources for nutritional information: Black Beans (Beans, black turtle, mature seeds, canned) and Tomato (Tomatoes, red, ripe, raw, year round average) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Tomato has signficantly less calories than black bean - tomato has 18 calories per 100 grams and black bean has 91 calories.
For macronutrient ratios, black beans is heavier in protein, lighter in fat and similar to tomato for carbs. Black beans has a macronutrient ratio of 26:71:3 and for tomato, 17:74:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Black Beans | Tomato | |
|---|---|---|
| Protein | 26% | 17% |
| Carbohydrates | 71% | 74% |
| Fat | 3% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Tomato has 3.2 times less carbohydrates than black bean - tomato has 3.9g 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 475% more dietary fiber than tomato - tomato has 1.2g of dietary fiber per 100 grams and black bean has 6.9g of dietary fiber.
sugar
Tomato and black beans contain similar amounts of sugar - tomato has 2.6g of sugar per 100 grams and black bean has 0.23g of sugar.
Protein
protein
Black bean has 585% more protein than tomato - tomato has 0.88g of protein per 100 grams and black bean has 6g of protein.
Fat
saturated fat
Both tomato and black beans are low in saturated fat - tomato has 0.03g of saturated fat per 100 grams and black bean has 0.08g of saturated fat.
Vitamins
Vitamin C
Tomato is a great source of Vitamin C and it has 407% more Vitamin C than black bean - tomato has 13.7mg of Vitamin C per 100 grams and black bean has 2.7mg of Vitamin C.
Vitamin A
Tomato has more Vitamin A than black bean - tomato has 42ug of Vitamin A per 100 grams and black bean does not contain significant amounts.
Vitamin E
Tomato and black beans contain similar amounts of Vitamin E - tomato has 0.54mg of Vitamin E per 100 grams and black bean has 0.62mg of Vitamin E.
Vitamin K
Tomato and black beans contain similar amounts of Vitamin K - tomato has 7.9ug of Vitamin K per 100 grams and black bean has 2.3ug of Vitamin K.
The B Vitamins
Black bean has more thiamin, riboflavin and folate. Both black beans and tomato contain significant amounts of niacin, pantothenic acid and Vitamin B6.
| Black Beans | Tomato | |
|---|---|---|
| Thiamin | 0.14 MG | 0.037 MG |
| Riboflavin | 0.12 MG | 0.019 MG |
| Niacin | 0.62 MG | 0.594 MG |
| Pantothenic acid | 0.184 MG | 0.089 MG |
| Vitamin B6 | 0.055 MG | 0.08 MG |
| Folate | 61 UG | 15 UG |
Minerals
calcium
Black bean has 250% more calcium than tomato - tomato has 10mg of calcium per 100 grams and black bean has 35mg of calcium.
iron
Black bean has signficantly more iron than tomato - tomato has 0.27mg of iron per 100 grams and black bean has 1.9mg of iron.
potassium
Both tomato and black beans are high in potassium. Black bean has 30% more potassium than tomato - tomato has 237mg 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 tomato per 100 grams.
| Black Beans | Tomato | |
|---|---|---|
| alpha linoleic acid | 0.057 G | 0.003 G |
| Total | 0.057 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, both black beans and tomato contain significant amounts of linoleic acid.
| Black Beans | Tomato | |
|---|---|---|
| linoleic acid | 0.068 G | 0.08 G |
| Total | 0.068 G | 0.08 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Black Beans or Tomato .
Note: The specific food items compared are: Black Beans (Beans, black turtle, mature seeds, canned) and Tomato (Tomatoes, red, ripe, raw, year round average) .
Black Beans g
()
|
Daily Values (%) |
Tomato 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 % |
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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 % |
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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% |
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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 % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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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% |
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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% |
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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 % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does tomato or black beans contain more calories in 100 grams?Tomato has signficantly less calories than black bean - tomato has 18 calories in 100g and black bean has 91 calories.
Does tomato or black beans have more carbohydrates?
By weight, tomato has 3.2 times fewer carbohydrates than black bean - tomato has 3.9g of carbs for 100g and black bean has 16.6g of carbohydrates.
Does tomato or black beans contain more potassium?
Both tomato and black beans are high in potassium. Black bean has 30% more potassium than tomato - tomato has 237mg of potassium in 100 grams and black bean has 308mg of potassium.