Black Beans vs. Hazelnut
Nutrition comparison of Black Beans and Hazelnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
black beans
versus
hazelnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in black beans and hazelnut:
- Both hazelnut and black beans are high in dietary fiber and potassium.
- Black bean has 20.2 times less sugar than hazelnut.
- Black bean has signficantly less saturated fat than hazelnut.
- Hazelnut has more thiamin, niacin, pantothenic acid and Vitamin B6.
- Hazelnut is an excellent source of Vitamin E, calcium, iron and protein.
USDA sources for nutritional information: Black Beans (Beans, black turtle, mature seeds, canned) and Hazelnut (Nuts, hazelnuts or filberts, dry roasted, without salt added) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Hazelnut is high in calories and black bean has 86% less calories than hazelnut - hazelnut has 646 calories per 100 grams and black bean has 91 calories.
For macronutrient ratios, black beans is heavier in protein, much heavier in carbs and much lighter in fat compared to hazelnut per calorie. Black beans has a macronutrient ratio of 26:71:3 and for hazelnut, 9:10:81 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Black Beans | Hazelnut | |
|---|---|---|
| Protein | 26% | 9% |
| Carbohydrates | 71% | 10% |
| Fat | 3% | 81% |
| Alcohol | ~ | ~ |
carbohydrates
Hazelnut and black beans contain similar amounts of carbs - hazelnut has 17.6g of total carbs per 100 grams and black bean has 16.6g of carbohydrates.
dietary fiber
Both hazelnut and black beans are high in dietary fiber. Hazelnut has 36% more dietary fiber than black bean - hazelnut has 9.4g of dietary fiber per 100 grams and black bean has 6.9g of dietary fiber.
sugar
Black bean has 20.2 times less sugar than hazelnut - hazelnut has 4.9g of sugar per 100 grams and black bean has 0.23g of sugar.
Protein
protein
Hazelnut is an excellent source of protein and it has 149% more protein than black bean - hazelnut has 15g of protein per 100 grams and black bean has 6g of protein.
Fat
saturated fat
Black bean has signficantly less saturated fat than hazelnut - hazelnut has 4.5g of saturated fat per 100 grams and black bean has 0.08g of saturated fat.
Vitamins
Vitamin C
Hazelnut and black beans contain similar amounts of Vitamin C - hazelnut has 3.8mg of Vitamin C per 100 grams and black bean has 2.7mg of Vitamin C.
Vitamin A
Hazelnut and black beans contain similar amounts of Vitamin A - hazelnut has 3ug of Vitamin A per 100 grams and black bean does not contain significant amounts.
Vitamin E
Hazelnut is an excellent source of Vitamin E and it has 23 times more Vitamin E than black bean - hazelnut has 15.3mg of Vitamin E per 100 grams and black bean has 0.62mg of Vitamin E.
Vitamin K
Black beans and hazelnut contain similar amounts of Vitamin K - black bean has 2.3ug of Vitamin K per 100 grams and hazelnut does not contain significant amounts.
The B Vitamins
Hazelnut has more thiamin, niacin, pantothenic acid and Vitamin B6. Both black beans and hazelnut contain significant amounts of riboflavin and folate.
| Black Beans | Hazelnut | |
|---|---|---|
| Thiamin | 0.14 MG | 0.338 MG |
| Riboflavin | 0.12 MG | 0.123 MG |
| Niacin | 0.62 MG | 2.05 MG |
| Pantothenic acid | 0.184 MG | 0.923 MG |
| Vitamin B6 | 0.055 MG | 0.62 MG |
| Folate | 61 UG | 88 UG |
Minerals
calcium
Hazelnut is an excellent source of calcium and it has 251% more calcium than black bean - hazelnut has 123mg of calcium per 100 grams and black bean has 35mg of calcium.
iron
Hazelnut is an excellent source of iron and it has 131% more iron than black bean - hazelnut has 4.4mg of iron per 100 grams and black bean has 1.9mg of iron.
potassium
Both hazelnut and black beans are high in potassium. Hazelnut has 145% more potassium than black bean - hazelnut has 755mg 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 hazelnut contain significant amounts of alpha linoleic acid (ALA).
| Black Beans | Hazelnut | |
|---|---|---|
| alpha linoleic acid | 0.057 G | 0.06 G |
| Total | 0.057 G | 0.06 G |
omega 6s
Comparing omega-6 fatty acids, hazelnut has more linoleic acid than black bean per 100 grams.
| Black Beans | Hazelnut | |
|---|---|---|
| linoleic acid | 0.068 G | 8.403 G |
| other omega 6 | ~ | 0.06 G |
| Total | 0.068 G | 8.463 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 Hazelnut .
Note: The specific food items compared are: Black Beans (Beans, black turtle, mature seeds, canned) and Hazelnut (Nuts, hazelnuts or filberts, dry roasted, without salt added) .
Black Beans g
()
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Daily Values (%) |
Hazelnut g
()
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5% | calories | 5% |
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5% | carbohydrates | 5% |
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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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5% | saturated fat | 5% |
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| 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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| 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% | magnesium | 5% |
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5% | potassium | 5% |
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5% | thiamin (Vit B1) | 5% |
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5% | riboflavin (Vit B2) | 5% |
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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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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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| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does hazelnut or black beans contain more calories in 100 grams?Hazelnut is high in calories and black bean has 90% less calories than hazelnut - hazelnut has 646 calories in 100g and black bean has 91 calories.
Does hazelnut or black beans have more carbohydrates?
By weight, hazelnut and black beans contain similar amounts of carbs - hazelnut has 17.6g of carbs for 100g and black bean has 16.6g of carbohydrates.
Does hazelnut or black beans contain more calcium?
Hazelnut is a rich source of calcium and it has 250% more calcium than black bean - hazelnut has 123mg of calcium in 100 grams and black bean has 35mg of calcium.
Does hazelnut or black beans contain more iron?
Hazelnut is an abundant source of iron and it has 130% more iron than black bean - hazelnut has 4.4mg of iron in 100 grams and black bean has 1.9mg of iron.
Does hazelnut or black beans contain more potassium?
Both hazelnut and black beans are high in potassium. Hazelnut has 150% more potassium than black bean - hazelnut has 755mg of potassium in 100 grams and black bean has 308mg of potassium.