Black Beans vs. Broccoli
Nutrition comparison of Black Beans and Broccoli
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
black beans
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in black beans and broccoli:
- Both broccoli and black beans are high in dietary fiber and potassium.
- Black bean has more thiamin, however, broccoli contains more pantothenic acid and Vitamin B6.
- Broccoli has 60% less carbohydrates than black bean.
- Broccoli has 63% less calories than black bean.
- Broccoli is a great source of Vitamin K and calcium.
- Broccoli is an excellent source of Vitamin C.
USDA sources for nutritional information: Black Beans (Beans, black turtle, mature seeds, canned) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Broccoli has 63% less calories than black bean - broccoli has 34 calories per 100 grams and black bean has 91 calories.
For macronutrient ratios, black beans is heavier in carbs, lighter in fat and similar to broccoli for protein. Black beans has a macronutrient ratio of 26:71:3 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Black Beans | Broccoli | |
|---|---|---|
| Protein | 26% | 28% |
| Carbohydrates | 71% | 65% |
| Fat | 3% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Broccoli has 60% less carbohydrates than black bean - broccoli has 6.6g of total carbs per 100 grams and black bean has 16.6g of carbohydrates.
dietary fiber
Both broccoli and black beans are high in dietary fiber. Black bean has 165% more dietary fiber than broccoli - broccoli has 2.6g of dietary fiber per 100 grams and black bean has 6.9g of dietary fiber.
sugar
Broccoli and black beans contain similar amounts of sugar - broccoli has 1.7g of sugar per 100 grams and black bean has 0.23g of sugar.
Protein
protein
Black bean has 114% more protein than broccoli - broccoli has 2.8g of protein per 100 grams and black bean has 6g of protein.
Fat
saturated fat
Both broccoli and black beans are low in saturated fat - broccoli has 0.11g of saturated fat per 100 grams and black bean has 0.08g of saturated fat.
Vitamins
Vitamin C
Broccoli is an excellent source of Vitamin C and it has 32 times more Vitamin C than black bean - broccoli has 89.2mg of Vitamin C per 100 grams and black bean has 2.7mg of Vitamin C.
Vitamin A
Broccoli has more Vitamin A than black bean - broccoli has 31ug of Vitamin A per 100 grams and black bean does not contain significant amounts.
Vitamin E
Broccoli and black beans contain similar amounts of Vitamin E - broccoli has 0.78mg of Vitamin E per 100 grams and black bean has 0.62mg of Vitamin E.
Vitamin K
Broccoli is a great source of Vitamin K and it has 43 times more Vitamin K than black bean - broccoli has 101.6ug of Vitamin K per 100 grams and black bean has 2.3ug of Vitamin K.
The B Vitamins
Black bean has more thiamin, however, broccoli contains more pantothenic acid and Vitamin B6. Both black beans and broccoli contain significant amounts of riboflavin, niacin and folate.
| Black Beans | Broccoli | |
|---|---|---|
| Thiamin | 0.14 MG | 0.071 MG |
| Riboflavin | 0.12 MG | 0.117 MG |
| Niacin | 0.62 MG | 0.639 MG |
| Pantothenic acid | 0.184 MG | 0.573 MG |
| Vitamin B6 | 0.055 MG | 0.175 MG |
| Folate | 61 UG | 63 UG |
Minerals
calcium
Broccoli is a great source of calcium and it has 34% more calcium than black bean - broccoli has 47mg of calcium per 100 grams and black bean has 35mg of calcium.
iron
Black bean has 160% more iron than broccoli - broccoli has 0.73mg of iron per 100 grams and black bean has 1.9mg of iron.
potassium
Both broccoli and black beans are high in potassium. Broccoli is very similar to black bean for potassium - broccoli has 316mg 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 broccoli per 100 grams.
| Black Beans | Broccoli | |
|---|---|---|
| alpha linoleic acid | 0.057 G | 0.0215 G |
| Total | 0.057 G | 0.0215 G |
omega 6s
Comparing omega-6 fatty acids, both black beans and broccoli contain significant amounts of linoleic acid.
| Black Beans | Broccoli | |
|---|---|---|
| linoleic acid | 0.068 G | 0.049 G |
| other omega 6 | ~ | 0.006 G |
| Total | 0.068 G | 0.055 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 Broccoli (Broccoli, raw) .
Black Beans g
()
|
Daily Values (%) |
Broccoli 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 % |
|
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 % |
|
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 broccoli or black beans contain more calories in 100 grams?Broccoli has 60% less calories than black bean - broccoli has 34 calories in 100g and black bean has 91 calories.
Does broccoli or black beans have more carbohydrates?
By weight, broccoli has 60% fewer carbohydrates than black bean - broccoli has 6.6g of carbs for 100g and black bean has 16.6g of carbohydrates.
Does broccoli or black beans contain more potassium?
Both broccoli and black beans are high in potassium. Broccoli is very similar to black bean for potassium - broccoli has 316mg of potassium in 100 grams and black bean has 308mg of potassium.