Black Beans vs. Brussels Sprouts
Nutrition comparison of Black Beans and Brussels Sprouts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
black beans
versus
brussels sprouts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in black beans and brussels sprouts:
- Both brussels sprouts and black beans are high in dietary fiber and potassium.
- Brussels sprout has 53% less calories than black bean.
- Brussels sprout has more Vitamin B6.
- Brussels sprout is an excellent source of Vitamin C and Vitamin K.
USDA sources for nutritional information: Black Beans (Beans, black turtle, mature seeds, canned) and Brussels Sprouts (Brussels sprouts, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Brussels sprout has 53% less calories than black bean - brussels sprout has 43 calories per 100 grams and black bean has 91 calories.
For macronutrient ratios, black beans is similar to brussels sprouts for protein, carbs and fat. Black beans has a macronutrient ratio of 26:71:3 and for brussels sprouts, 26:69:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Black Beans | Brussels Sprouts | |
|---|---|---|
| Protein | 26% | 26% |
| Carbohydrates | 71% | 69% |
| Fat | 3% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Brussels sprout has 46% less carbohydrates than black bean - brussels sprout has 9g of total carbs per 100 grams and black bean has 16.6g of carbohydrates.
dietary fiber
Both brussels sprouts and black beans are high in dietary fiber. Black bean has 82% more dietary fiber than brussels sprout - brussels sprout has 3.8g of dietary fiber per 100 grams and black bean has 6.9g of dietary fiber.
sugar
Brussels sprouts and black beans contain similar amounts of sugar - brussels sprout has 2.2g of sugar per 100 grams and black bean has 0.23g of sugar.
Protein
protein
Black bean has 78% more protein than brussels sprout - brussels sprout has 3.4g of protein per 100 grams and black bean has 6g of protein.
Fat
saturated fat
Both brussels sprouts and black beans are low in saturated fat - brussels sprout has 0.06g of saturated fat per 100 grams and black bean has 0.08g of saturated fat.
Vitamins
Vitamin C
Brussels sprout is an excellent source of Vitamin C and it has 30 times more Vitamin C than black bean - brussels sprout has 85mg of Vitamin C per 100 grams and black bean has 2.7mg of Vitamin C.
Vitamin A
Brussels sprout has more Vitamin A than black bean - brussels sprout has 38ug of Vitamin A per 100 grams and black bean does not contain significant amounts.
Vitamin E
Brussels sprouts and black beans contain similar amounts of Vitamin E - brussels sprout has 0.88mg of Vitamin E per 100 grams and black bean has 0.62mg of Vitamin E.
Vitamin K
Brussels sprout is an excellent source of Vitamin K and it has 75 times more Vitamin K than black bean - brussels sprout has 177ug of Vitamin K per 100 grams and black bean has 2.3ug of Vitamin K.
The B Vitamins
Brussels sprout has more Vitamin B6. Both black beans and brussels sprouts contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and folate.
| Black Beans | Brussels Sprouts | |
|---|---|---|
| Thiamin | 0.14 MG | 0.139 MG |
| Riboflavin | 0.12 MG | 0.09 MG |
| Niacin | 0.62 MG | 0.745 MG |
| Pantothenic acid | 0.184 MG | 0.309 MG |
| Vitamin B6 | 0.055 MG | 0.219 MG |
| Folate | 61 UG | 61 UG |
Minerals
calcium
Brussels sprouts and black beans contain similar amounts of calcium - brussels sprout has 42mg of calcium per 100 grams and black bean has 35mg of calcium.
iron
Black bean has 36% more iron than brussels sprout - brussels sprout has 1.4mg of iron per 100 grams and black bean has 1.9mg of iron.
potassium
Both brussels sprouts and black beans are high in potassium. Brussels sprout has 26% more potassium than black bean - brussels sprout has 389mg 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 black beans and brussels sprouts contain significant amounts of alpha linoleic acid (ALA).
| Black Beans | Brussels Sprouts | |
|---|---|---|
| alpha linoleic acid | 0.057 G | 0.099 G |
| Total | 0.057 G | 0.099 G |
omega 6s
Comparing omega-6 fatty acids, both black beans and brussels sprouts contain significant amounts of linoleic acid.
| Black Beans | Brussels Sprouts | |
|---|---|---|
| linoleic acid | 0.068 G | 0.045 G |
| other omega 6 | ~ | 0.001 G |
| Total | 0.068 G | 0.046 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Black Beans or Brussels Sprouts .
Note: The specific food items compared are: Black Beans (Beans, black turtle, mature seeds, canned) and Brussels Sprouts (Brussels sprouts, raw) .
Black Beans g
()
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Daily Values (%) |
Brussels Sprouts 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 | 5% | sugar | 5% | 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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| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| 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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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% |
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| MG % |
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5% | niacin (Vit B3) | 5% |
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| MG % |
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5% | Vitamin B6 | 5% |
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| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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| UG % |
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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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MG % | |
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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 brussels sprouts or black beans contain more calories in 100 grams?Brussels sprout has 50% less calories than black bean - brussels sprout has 43 calories in 100g and black bean has 91 calories.
Does brussels sprouts or black beans have more carbohydrates?
By weight, brussels sprout has 50% fewer carbohydrates than black bean - brussels sprout has 9g of carbs for 100g and black bean has 16.6g of carbohydrates.
Does brussels sprouts or black beans contain more potassium?
Both brussels sprouts and black beans are high in potassium. Brussels sprout has 30% more potassium than black bean - brussels sprout has 389mg of potassium in 100 grams and black bean has 308mg of potassium.