Black Beans vs. Turkey

Nutrition comparison of Black Beans and Cooked Turkey


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of black beans versus cooked turkey (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in black beans and turkey:

  • Both turkey and black beans are high in potassium.
  • Black bean has 27.7 times less saturated fat than turkey.
  • Black bean has more thiamin and folate, however, turkey contains more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
  • Black bean has signficantly less cholesterol than turkey.
  • Black bean is an excellent source of dietary fiber.
  • Turkey has 274.8 times less carbohydrates than black bean.
  • Turkey is an excellent source of protein.
Detailed nutritional comparison of black beans and turkey is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Black Beans (Beans, black turtle, mature seeds, canned) and Turkey (Turkey, whole, meat and skin, cooked, roasted) . Have a correction or suggestions? Shoot us an email.


Image of Black Beans src
Image of Turkey src

Calories and Carbs

calories

Turkey is high in calories and black bean has 52% less calories than turkey - turkey has 189 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 much lighter in fat compared to turkey per calorie. Black beans has a macronutrient ratio of 26:71:3 and for turkey, 63:0:37 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Black Beans Turkey
Protein 26% 63%
Carbohydrates 71% ~
Fat 3% 37%
Alcohol ~ ~

carbohydrates

Turkey has 274.8 times less carbohydrates than black bean - turkey has 0.06g 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 turkey - black bean has 6.9g of dietary fiber per 100 grams and turkey does not contain significant amounts.

sugar

Black beans and turkey contain similar amounts of sugar - black bean has 0.23g of sugar per 100 grams and turkey does not contain significant amounts.

Protein

protein

Turkey is an excellent source of protein and it has 373% more protein than black bean - turkey has 28.6g of protein per 100 grams and black bean has 6g of protein.

Fat

saturated fat

Black bean has 27.7 times less saturated fat than turkey - turkey has 2.2g of saturated fat per 100 grams and black bean has 0.08g of saturated fat.

trans fat

Both turkey and black beans are low in trans fat - turkey has 0.1g of trans fat per 100 grams and black bean does not contain significant amounts.

cholesterol

Black bean has signficantly less cholesterol than turkey - turkey has 109mg of cholesterol per 100 grams and black bean does not contain significant amounts.

Vitamins

Vitamin C

Black bean has more Vitamin C than turkey - black bean has 2.7mg of Vitamin C per 100 grams and turkey does not contain significant amounts.

Vitamin A

Turkey has more Vitamin A than black bean - turkey has 12ug of Vitamin A per 100 grams and black bean does not contain significant amounts.

Vitamin D

Turkey has more Vitamin D than black bean - turkey has 15iu of Vitamin D per 100 grams and black bean does not contain significant amounts.

Vitamin E

Turkey and black beans contain similar amounts of Vitamin E - turkey has 0.07mg of Vitamin E per 100 grams and black bean has 0.62mg of Vitamin E.

Vitamin K

Black beans and turkey contain similar amounts of Vitamin K - black bean has 2.3ug of Vitamin K per 100 grams and turkey does not contain significant amounts.

The B Vitamins

Black bean has more thiamin and folate, however, turkey contains more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12.

Black Beans Turkey
Thiamin 0.14 MG 0.045 MG
Riboflavin 0.12 MG 0.281 MG
Niacin 0.62 MG 9.573 MG
Pantothenic acid 0.184 MG 0.948 MG
Vitamin B6 0.055 MG 0.616 MG
Folate 61 UG 9 UG
Vitamin B12 ~ 1.02 UG

Minerals

calcium

Black bean has 150% more calcium than turkey - turkey has 14mg of calcium per 100 grams and black bean has 35mg of calcium.

iron

Black bean has 74% more iron than turkey - turkey has 1.1mg of iron per 100 grams and black bean has 1.9mg of iron.

potassium

Both turkey and black beans are high in potassium. Black bean has 29% more potassium than turkey - turkey has 239mg 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 turkey contain significant amounts of alpha linoleic acid (ALA).

Black Beans Turkey
alpha linoleic acid 0.057 G 0.108 G
DHA ~ 0.005 G
EPA ~ 0.008 G
DPA ~ 0.008 G
Total 0.057 G 0.129 G

omega 6s

Comparing omega-6 fatty acids, turkey has more linoleic acid than black bean per 100 grams.

Black Beans Turkey
linoleic acid 0.068 G 1.873 G
other omega 6 ~ 0.01 G
Total 0.068 G 1.883 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 Turkey .

Note: The specific food items compared are: Black Beans (Beans, black turtle, mature seeds, canned) and Turkey (Turkey, whole, meat and skin, cooked, roasted) .

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FAQ

Does turkey or black beans contain more calories in 100 grams?
Turkey is high in calories and black bean has 50% less calories than turkey - turkey has 189 calories in 100g and black bean has 91 calories.

Is turkey or black beans better for protein?
Turkey is a fantastic source of protein and it has 370% more protein than black bean - turkey has 28.6g of protein per 100 grams and black bean has 6g of protein.

Does turkey or black beans have more carbohydrates?
By weight, turkey has 274.8 times fewer carbohydrates than black bean - turkey has 0.06g of carbs for 100g and black bean has 16.6g of carbohydrates.

Does turkey or black beans contain more potassium?
Both turkey and black beans are high in potassium. Black bean has 30% more potassium than turkey - turkey has 239mg of potassium in 100 grams and black bean has 308mg of potassium.