Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
black beans
versus
whey protein powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in black beans and whey protein powder:
Whey protein powder is high in calories and black bean has 74% less calories than whey protein powder - black bean has 91 calories per 100 grams and whey protein powder has 352 calories.
For macronutrient ratios, black beans is much lighter in protein, much heavier in carbs and similar to whey protein powder for fat. Black beans has a macronutrient ratio of 26:71:3 and for whey protein powder, 89:7:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Black Beans | Whey Protein Powder | |
|---|---|---|
| Protein | 26% | 89% |
| Carbohydrates | 71% | 7% |
| Fat | 3% | 4% |
| Alcohol | ~ | ~ |
Whey protein powder has 62% less carbohydrates than black bean - black bean has 16.6g of total carbs per 100 grams and whey protein powder has 6.3g of carbohydrates.
Both black beans and whey protein powder are high in dietary fiber. Black bean has 123% more dietary fiber than whey protein powder - black bean has 6.9g of dietary fiber per 100 grams and whey protein powder has 3.1g of dietary fiber.
Black beans and whey protein powder contain similar amounts of sugar - black bean has 0.23g of sugar per 100 grams and whey protein powder does not contain significant amounts.
Whey protein powder is an excellent source of protein and it has 11 times more protein than black bean - black bean has 6g of protein per 100 grams and whey protein powder has 78.1g of protein.
Both black beans and whey protein powder are low in saturated fat - black bean has 0.08g of saturated fat per 100 grams and whey protein powder has 0.78g of saturated fat.
Black bean has less cholesterol than whey protein powder - whey protein powder has 16mg of cholesterol per 100 grams and black bean does not contain significant amounts.
Black bean has more Vitamin C than whey protein powder - black bean has 2.7mg of Vitamin C per 100 grams and whey protein powder does not contain significant amounts.
Black beans and whey protein powder contain similar amounts of Vitamin A - black bean has 1.2ug of Vitamin A per 100 grams and whey protein powder does not contain significant amounts.
Black bean has more Vitamin E than whey protein powder - black bean has 0.62mg of Vitamin E per 100 grams and whey protein powder does not contain significant amounts.
Black beans and whey protein powder contain similar amounts of Vitamin K - black bean has 2.3ug of Vitamin K per 100 grams and whey protein powder does not contain significant amounts.
Whey protein powder has more thiamin, riboflavin, Vitamin B6 and Vitamin B12, however, black bean contains more pantothenic acid. Both black beans and whey protein powder contain significant amounts of niacin and folate.
| Black Beans | Whey Protein Powder | |
|---|---|---|
| Thiamin | 0.14 MG | 0.609 MG |
| Riboflavin | 0.12 MG | 2.017 MG |
| Niacin | 0.62 MG | 1.136 MG |
| Pantothenic acid | 0.184 MG | ~ |
| Vitamin B6 | 0.055 MG | 0.607 MG |
| Folate | 61 UG | 33 UG |
| Vitamin B12 | ~ | 2.45 UG |
Whey protein powder is an excellent source of calcium and it has 12 times more calcium than black bean - black bean has 35mg of calcium per 100 grams and whey protein powder has 469mg of calcium.
Black bean has 68% more iron than whey protein powder - black bean has 1.9mg of iron per 100 grams and whey protein powder has 1.1mg of iron.
Both black beans and whey protein powder are high in potassium. Whey protein powder has 62% more potassium than black bean - black bean has 308mg of potassium per 100 grams and whey protein powder has 500mg of potassium.
For omega-3 fatty acids, both black beans and whey protein powder contain significant amounts of alpha linoleic acid (ALA).
| Black Beans | Whey Protein Powder | |
|---|---|---|
| alpha linoleic acid | 0.057 G | 0.034 G |
| Total | 0.057 G | 0.034 G |
Comparing omega-6 fatty acids, whey protein powder has more linoleic acid than black bean per 100 grams.
| Black Beans | Whey Protein Powder | |
|---|---|---|
| linoleic acid | 0.068 G | 0.264 G |
| Total | 0.068 G | 0.264 G |
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 Whey Protein Powder (Protein powder, whey based, NFS) .
Black Beans g
()
|
Daily Values (%) |
Whey Protein Powder 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 % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 | |||