Black Beans vs. Walnut
Nutrition comparison of Black Beans and Walnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
black beans
versus
walnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in black beans and walnut:
- Both walnut and black beans are high in dietary fiber and potassium.
- Walnut has more thiamin, pantothenic acid and Vitamin B6.
- Walnut is a great source of iron.
- Walnut is an excellent source of calcium and protein.
USDA sources for nutritional information: Black Beans (Beans, black turtle, mature seeds, canned) and Walnut (Nuts, walnuts, english) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Walnut is high in calories and black bean has 86% less calories than walnut - walnut has 654 calories per 100 grams and black bean has 91 calories.
For macronutrient ratios, black beans is heavier in protein, much heavier in carbs and much lighter in fat compared to walnut per calorie. Black beans has a macronutrient ratio of 26:71:3 and for walnut, 9:8:84 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Black Beans | Walnut | |
|---|---|---|
| Protein | 26% | 9% |
| Carbohydrates | 71% | 8% |
| Fat | 3% | 84% |
| Alcohol | ~ | ~ |
carbohydrates
Walnut and black beans contain similar amounts of carbs - walnut has 13.7g of total carbs per 100 grams and black bean has 16.6g of carbohydrates.
dietary fiber
Both walnut and black beans are high in dietary fiber. Walnut is very similar to walnut for dietary fiber - walnut has 6.7g of dietary fiber per 100 grams and black bean has 6.9g of dietary fiber.
sugar
Walnut and black beans contain similar amounts of sugar - walnut has 2.6g of sugar per 100 grams and black bean has 0.23g of sugar.
Protein
protein
Walnut is an excellent source of protein and it has 153% more protein than black bean - walnut has 15.2g of protein per 100 grams and black bean has 6g of protein.
Fat
saturated fat
Walnut is high in saturated fat and black bean has 99% less saturated fat than walnut - walnut has 6.1g of saturated fat per 100 grams and black bean has 0.08g of saturated fat.
Vitamins
Vitamin C
Walnut and black beans contain similar amounts of Vitamin C - walnut has 1.3mg of Vitamin C per 100 grams and black bean has 2.7mg of Vitamin C.
Vitamin A
Walnut and black beans contain similar amounts of Vitamin A - walnut has 1ug of Vitamin A per 100 grams and black bean does not contain significant amounts.
Vitamin E
Walnut and black beans contain similar amounts of Vitamin E - walnut has 0.7mg of Vitamin E per 100 grams and black bean has 0.62mg of Vitamin E.
Vitamin K
Walnut and black beans contain similar amounts of Vitamin K - walnut has 2.7ug of Vitamin K per 100 grams and black bean has 2.3ug of Vitamin K.
The B Vitamins
Walnut has more thiamin, pantothenic acid and Vitamin B6. Both black beans and walnut contain significant amounts of riboflavin, niacin and folate.
| Black Beans | Walnut | |
|---|---|---|
| Thiamin | 0.14 MG | 0.341 MG |
| Riboflavin | 0.12 MG | 0.15 MG |
| Niacin | 0.62 MG | 1.125 MG |
| Pantothenic acid | 0.184 MG | 0.57 MG |
| Vitamin B6 | 0.055 MG | 0.537 MG |
| Folate | 61 UG | 98 UG |
Minerals
calcium
Walnut is an excellent source of calcium and it has 180% more calcium than black bean - walnut has 98mg of calcium per 100 grams and black bean has 35mg of calcium.
iron
Walnut is a great source of iron and it has 53% more iron than black bean - walnut has 2.9mg of iron per 100 grams and black bean has 1.9mg of iron.
potassium
Both walnut and black beans are high in potassium. Walnut has 43% more potassium than black bean - walnut has 441mg of potassium per 100 grams and black bean has 308mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, walnut has more alpha linoleic acid (ALA) than black bean per 100 grams.
| Black Beans | Walnut | |
|---|---|---|
| alpha linoleic acid | 0.057 G | 9.08 G |
| Total | 0.057 G | 9.08 G |
omega 6s
Comparing omega-6 fatty acids, walnut has more linoleic acid than black bean per 100 grams.
| Black Beans | Walnut | |
|---|---|---|
| linoleic acid | 0.068 G | 38.093 G |
| other omega 6 | ~ | 0.063 G |
| Total | 0.068 G | 38.156 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 Walnut (Nuts, walnuts, english) .
Black Beans g
()
|
Daily Values (%) |
Walnut g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
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MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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| MG % |
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5% | choline | 5% |
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MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
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UG % | |
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5% | copper | 5% |
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MG % | |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
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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 walnut or black beans contain more calories in 100 grams?Walnut is high in calories and black bean has 90% less calories than walnut - walnut has 654 calories in 100g and black bean has 91 calories.
Does walnut or black beans have more carbohydrates?
By weight, walnut and black beans contain similar amounts of carbs - walnut has 13.7g of carbs for 100g and black bean has 16.6g of carbohydrates.
Does walnut or black beans contain more calcium?
Walnut is a rich source of calcium and it has 180% more calcium than black bean - walnut has 98mg of calcium in 100 grams and black bean has 35mg of calcium.
Does walnut or black beans contain more potassium?
Both walnut and black beans are high in potassium. Walnut has 40% more potassium than black bean - walnut has 441mg of potassium in 100 grams and black bean has 308mg of potassium.