Whole Milk vs. Black Beans
Nutrition comparison of Whole Milk and Black Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
whole milk
versus
black beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole milk and black beans:
- Black bean has 20.9 times less sugar than whole milk.
- Black bean has 23.8 times less saturated fat than whole milk.
- Black bean has more thiamin, niacin and folate, however, whole milk contains more Vitamin B12.
- Black bean has signficantly more iron than whole milk.
- Black bean is an excellent source of dietary fiber and potassium.
- Whole milk has 71% less carbohydrates than black bean.
- Whole milk has signficantly more Vitamin D than black bean.
- Whole milk is an excellent source of calcium.
USDA sources for nutritional information: Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) and Black Beans (Beans, black turtle, mature seeds, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Whole milk has 33% less calories than black bean - whole milk has 61 calories per 100 grams and black bean has 91 calories.
For macronutrient ratios, whole milk is lighter in protein, much lighter in carbs and much heavier in fat compared to black beans per calorie. Whole milk has a macronutrient ratio of 21:32:48 and for black beans, 26:71:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Milk | Black Beans | |
|---|---|---|
| Protein | 21% | 26% |
| Carbohydrates | 32% | 71% |
| Fat | 48% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Whole milk has 71% less carbohydrates than black bean - whole milk has 4.8g 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 whole milk - black bean has 6.9g of dietary fiber per 100 grams and whole milk does not contain significant amounts.
sugar
Black bean has 20.9 times less sugar than whole milk - whole milk has 5.1g of sugar per 100 grams and black bean has 0.23g of sugar.
Protein
protein
Black bean has 91% more protein than whole milk - whole milk has 3.2g of protein per 100 grams and black bean has 6g of protein.
Fat
saturated fat
Black bean has 23.8 times less saturated fat than whole milk - whole milk has 1.9g of saturated fat per 100 grams and black bean has 0.08g of saturated fat.
cholesterol
Black bean has less cholesterol than whole milk - whole milk has 10mg of cholesterol per 100 grams and black bean does not contain significant amounts.
Vitamins
Vitamin C
Black bean has more Vitamin C than whole milk - black bean has 2.7mg of Vitamin C per 100 grams and whole milk does not contain significant amounts.
Vitamin A
Whole milk has more Vitamin A than black bean - whole milk has 46ug of Vitamin A per 100 grams and black bean does not contain significant amounts.
Vitamin D
Whole milk has signficantly more Vitamin D than black bean - whole milk has 51iu of Vitamin D per 100 grams and black bean does not contain significant amounts.
Vitamin E
Whole milk and black beans contain similar amounts of Vitamin E - whole milk has 0.07mg of Vitamin E per 100 grams and black bean has 0.62mg of Vitamin E.
Vitamin K
Whole milk and black beans contain similar amounts of Vitamin K - whole milk has 0.3ug of Vitamin K per 100 grams and black bean has 2.3ug of Vitamin K.
The B Vitamins
Black bean has more thiamin, niacin and folate, however, whole milk contains more Vitamin B12. Both whole milk and black beans contain significant amounts of riboflavin, pantothenic acid and Vitamin B6.
| Whole Milk | Black Beans | |
|---|---|---|
| Thiamin | 0.046 MG | 0.14 MG |
| Riboflavin | 0.169 MG | 0.12 MG |
| Niacin | 0.089 MG | 0.62 MG |
| Pantothenic acid | 0.373 MG | 0.184 MG |
| Vitamin B6 | 0.036 MG | 0.055 MG |
| Folate | 5 UG | 61 UG |
| Vitamin B12 | 0.45 UG | ~ |
Minerals
calcium
Whole milk is an excellent source of calcium and it has 223% more calcium than black bean - whole milk has 113mg of calcium per 100 grams and black bean has 35mg of calcium.
iron
Black bean has signficantly more iron than whole milk - whole milk has 0.03mg of iron per 100 grams and black bean has 1.9mg of iron.
potassium
Black bean is an excellent source of potassium and it has 133% more potassium than whole milk - whole milk has 132mg 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 whole milk and black beans contain significant amounts of alpha linoleic acid (ALA).
| Whole Milk | Black Beans | |
|---|---|---|
| alpha linoleic acid | 0.075 G | 0.057 G |
| Total | 0.075 G | 0.057 G |
omega 6s
Comparing omega-6 fatty acids, both whole milk and black beans contain significant amounts of linoleic acid.
| Whole Milk | Black Beans | |
|---|---|---|
| linoleic acid | 0.12 G | 0.068 G |
| Total | 0.12 G | 0.068 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: Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) and Black Beans (Beans, black turtle, mature seeds, canned) .
Whole Milk g
()
|
Daily Values (%) |
Black Beans 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 % |
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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 whole milk or black beans contain more calories in 100 grams?Whole milk has 30% less calories than black bean - whole milk has 61 calories in 100g and black bean has 91 calories.
Does whole milk or black beans have more carbohydrates?
By weight, whole milk has 70% fewer carbohydrates than black bean - whole milk has 4.8g of carbs for 100g and black bean has 16.6g of carbohydrates.
Does whole milk or black beans contain more calcium?
Whole milk is a rich source of calcium and it has 220% more calcium than black bean - whole milk has 113mg of calcium in 100 grams and black bean has 35mg of calcium.
Does whole milk or black beans contain more potassium?
Black bean is a rich source of potassium and it has 130% more potassium than whole milk - whole milk has 132mg of potassium in 100 grams and black bean has 308mg of potassium.