Cherries vs. Black Beans
Nutrition comparison of Cherries and Black Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cherries
versus
black beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cherries and black beans:
- Both cherries and black beans are high in dietary fiber and potassium.
- Black bean has 54.7 times less sugar than cherry.
- Black bean has more thiamin, riboflavin, niacin and folate.
- Black bean has signficantly more iron than cherry.
USDA sources for nutritional information: Cherries (Cherries, sweet, raw) and Black Beans (Beans, black turtle, mature seeds, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cherry has 31% less calories than black bean - cherry has 63 calories per 100 grams and black bean has 91 calories.
For macronutrient ratios, cherries is lighter in protein, heavier in carbs and similar to black beans for fat. Cherries has a macronutrient ratio of 6:91:3 and for black beans, 26:71:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cherries | Black Beans | |
|---|---|---|
| Protein | 6% | 26% |
| Carbohydrates | 91% | 71% |
| Fat | 3% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Cherries and black beans contain similar amounts of carbs - cherry has 16g of total carbs per 100 grams and black bean has 16.6g of carbohydrates.
dietary fiber
Both cherries and black beans are high in dietary fiber. Black bean has 229% more dietary fiber than cherry - cherry has 2.1g of dietary fiber per 100 grams and black bean has 6.9g of dietary fiber.
sugar
Black bean has 54.7 times less sugar than cherry - cherry has 12.8g of sugar per 100 grams and black bean has 0.23g of sugar.
Protein
protein
Black bean has 469% more protein than cherry - cherry has 1.1g of protein per 100 grams and black bean has 6g of protein.
Fat
saturated fat
Both cherries and black beans are low in saturated fat - cherry has 0.04g of saturated fat per 100 grams and black bean has 0.08g of saturated fat.
Vitamins
Vitamin C
Cherry has 159% more Vitamin C than black bean - cherry has 7mg of Vitamin C per 100 grams and black bean has 2.7mg of Vitamin C.
Vitamin A
Cherries and black beans contain similar amounts of Vitamin A - cherry has 3ug of Vitamin A per 100 grams and black bean does not contain significant amounts.
Vitamin E
Cherries and black beans contain similar amounts of Vitamin E - cherry has 0.07mg of Vitamin E per 100 grams and black bean has 0.62mg of Vitamin E.
Vitamin K
Cherries and black beans contain similar amounts of Vitamin K - cherry has 2.1ug of Vitamin K per 100 grams and black bean has 2.3ug of Vitamin K.
The B Vitamins
Black bean has more thiamin, riboflavin, niacin and folate. Both cherries and black beans contain significant amounts of pantothenic acid and Vitamin B6.
| Cherries | Black Beans | |
|---|---|---|
| Thiamin | 0.027 MG | 0.14 MG |
| Riboflavin | 0.033 MG | 0.12 MG |
| Niacin | 0.154 MG | 0.62 MG |
| Pantothenic acid | 0.199 MG | 0.184 MG |
| Vitamin B6 | 0.049 MG | 0.055 MG |
| Folate | 4 UG | 61 UG |
Minerals
calcium
Black bean has 169% more calcium than cherry - cherry has 13mg of calcium per 100 grams and black bean has 35mg of calcium.
iron
Black bean has signficantly more iron than cherry - cherry has 0.36mg of iron per 100 grams and black bean has 1.9mg of iron.
potassium
Both cherries and black beans are high in potassium. Black bean has 39% more potassium than cherry - cherry has 222mg 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 cherry per 100 grams.
| Cherries | Black Beans | |
|---|---|---|
| alpha linoleic acid | 0.026 G | 0.057 G |
| Total | 0.026 G | 0.057 G |
omega 6s
Comparing omega-6 fatty acids, black bean has more linoleic acid than cherry per 100 grams.
| Cherries | Black Beans | |
|---|---|---|
| linoleic acid | 0.027 G | 0.068 G |
| Total | 0.027 G | 0.068 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 Cherries or Black Beans .
Note: The specific food items compared are: Cherries (Cherries, sweet, raw) and Black Beans (Beans, black turtle, mature seeds, canned) .
Cherries g
()
|
Daily Values (%) |
Black Beans 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 % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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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 % |
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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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UG % | |
| 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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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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MG % | |
| 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% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| 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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| UG % |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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| MG % |
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5% | choline | 5% |
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MG % | |
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5% | chlorine | 5% |
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MG % | |
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5% | chromium | 5% |
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UG % | |
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5% | copper | 5% |
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MG % | |
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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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| UG % |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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| UG % |
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5% | selenium | 5% |
|
UG % | |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does cherries or black beans contain more calories in 100 grams?Cherry has 30% less calories than black bean - cherry has 63 calories in 100g and black bean has 91 calories.
Does cherries or black beans have more carbohydrates?
By weight, cherries and black beans contain similar amounts of carbs - cherry has 16g of carbs for 100g and black bean has 16.6g of carbohydrates.
Does cherries or black beans contain more potassium?
Both cherries and black beans are high in potassium. Black bean has 40% more potassium than cherry - cherry has 222mg of potassium in 100 grams and black bean has 308mg of potassium.