Black Beans vs. Yellow Corn
Nutrition comparison of Black Beans and Cooked Yellow Corn
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
yellow corn
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in black beans and yellow corn:
- Both yellow corn and black beans are high in dietary fiber and potassium.
- Black bean has 18.7 times less sugar than yellow corn.
- Black bean has more riboflavin and folate, however, yellow corn contains more niacin, pantothenic acid and Vitamin B6.
- Black bean has signficantly more calcium than yellow corn.
- Black bean has signficantly more iron than yellow corn.
USDA sources for nutritional information: Black Beans (Beans, black turtle, mature seeds, canned) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Yellow corn and black beans contain similar amounts of calories - yellow corn has 96 calories per 100 grams and black bean has 91 calories.
For macronutrient ratios, black beans is heavier in protein, lighter in carbs and lighter in fat compared to yellow corn per calorie. Black beans has a macronutrient ratio of 26:71:3 and for yellow corn, 12:76:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Black Beans | Yellow Corn | |
|---|---|---|
| Protein | 26% | 12% |
| Carbohydrates | 71% | 76% |
| Fat | 3% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Yellow corn and black beans contain similar amounts of carbs - yellow corn has 21g of total carbs per 100 grams and black bean has 16.6g of carbohydrates.
dietary fiber
Both yellow corn and black beans are high in dietary fiber. Black bean has 188% more dietary fiber than yellow corn - yellow corn has 2.4g of dietary fiber per 100 grams and black bean has 6.9g of dietary fiber.
sugar
Black bean has 18.7 times less sugar than yellow corn - yellow corn has 4.5g of sugar per 100 grams and black bean has 0.23g of sugar.
Protein
protein
Black bean has 77% more protein than yellow corn - yellow corn has 3.4g of protein per 100 grams and black bean has 6g of protein.
Fat
saturated fat
Both yellow corn and black beans are low in saturated fat - yellow corn has 0.2g of saturated fat per 100 grams and black bean has 0.08g of saturated fat.
Vitamins
Vitamin C
Yellow corn has 104% more Vitamin C than black bean - yellow corn has 5.5mg of Vitamin C per 100 grams and black bean has 2.7mg of Vitamin C.
Vitamin A
Yellow corn has more Vitamin A than black bean - yellow corn has 13ug of Vitamin A per 100 grams and black bean does not contain significant amounts.
Vitamin E
Yellow corn and black beans contain similar amounts of Vitamin E - yellow corn has 0.09mg of Vitamin E per 100 grams and black bean has 0.62mg of Vitamin E.
Vitamin K
Yellow corn and black beans contain similar amounts of Vitamin K - yellow corn has 0.4ug of Vitamin K per 100 grams and black bean has 2.3ug of Vitamin K.
The B Vitamins
Black bean has more riboflavin and folate, however, yellow corn contains more niacin, pantothenic acid and Vitamin B6. Both black beans and yellow corn contain significant amounts of thiamin.
| Black Beans | Yellow Corn | |
|---|---|---|
| Thiamin | 0.14 MG | 0.093 MG |
| Riboflavin | 0.12 MG | 0.057 MG |
| Niacin | 0.62 MG | 1.683 MG |
| Pantothenic acid | 0.184 MG | 0.792 MG |
| Vitamin B6 | 0.055 MG | 0.139 MG |
| Folate | 61 UG | 23 UG |
Minerals
calcium
Black bean has signficantly more calcium than yellow corn - yellow corn has 3mg of calcium per 100 grams and black bean has 35mg of calcium.
iron
Black bean has signficantly more iron than yellow corn - yellow corn has 0.45mg of iron per 100 grams and black bean has 1.9mg of iron.
potassium
Both yellow corn and black beans are high in potassium. Black bean has 41% more potassium than yellow corn - yellow corn has 218mg 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 yellow corn per 100 grams.
| Black Beans | Yellow Corn | |
|---|---|---|
| alpha linoleic acid | 0.057 G | 0.018 G |
| Total | 0.057 G | 0.018 G |
omega 6s
Comparing omega-6 fatty acids, yellow corn has more linoleic acid than black bean per 100 grams.
| Black Beans | Yellow Corn | |
|---|---|---|
| linoleic acid | 0.068 G | 0.586 G |
| Total | 0.068 G | 0.586 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 Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) .
Black Beans g
()
|
Daily Values (%) |
Cooked Yellow Corn 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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5% | dietary fiber | 5% |
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| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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| G % |
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5% | saturated fat | 5% |
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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% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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5% | Vitamin C | 5% |
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| IU % |
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5% | Vitamin D | 5% |
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5% | calcium | 5% |
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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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5% | thiamin (Vit B1) | 5% |
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| MG % |
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5% | riboflavin (Vit B2) | 5% |
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| MG % |
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5% | niacin (Vit B3) | 5% |
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5% | Vitamin B6 | 5% |
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5% | pantothenic acid (Vit B5) | 5% |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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| UG % |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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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% |
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5% | selenium | 5% |
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5% | zinc | 5% |
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MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does yellow corn or black beans contain more calories in 100 grams?Yellow corn and black beans contain similar amounts of calories - yellow corn has 96 calories in 100g and black bean has 91 calories.
Does yellow corn or black beans have more carbohydrates?
By weight, yellow corn and black beans contain similar amounts of carbs - yellow corn has 21g of carbs for 100g and black bean has 16.6g of carbohydrates.
Does yellow corn or black beans contain more potassium?
Both yellow corn and black beans are high in potassium. Black bean has 40% more potassium than yellow corn - yellow corn has 218mg of potassium in 100 grams and black bean has 308mg of potassium.