Black Beans vs. Onion
Nutrition comparison of Black Beans and Onion
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
black beans
versus
onion
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in black beans and onion:
- Black bean has 17.4 times less sugar than onion.
- Black bean has more thiamin, riboflavin, niacin and folate, however, onion contains more Vitamin B6.
- Black bean has signficantly more iron than onion.
- Black bean is an excellent source of dietary fiber and potassium.
- Onion has 56% less calories than black bean.
USDA sources for nutritional information: Black Beans (Beans, black turtle, mature seeds, canned) and Onion (Onions, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Onion has 56% less calories than black bean - onion has 40 calories per 100 grams and black bean has 91 calories.
For macronutrient ratios, black beans is heavier in protein, lighter in carbs and similar to onion for fat. Black beans has a macronutrient ratio of 26:71:3 and for onion, 11:87:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Black Beans | Onion | |
|---|---|---|
| Protein | 26% | 11% |
| Carbohydrates | 71% | 87% |
| Fat | 3% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Onion has 44% less carbohydrates than black bean - onion has 9.3g of total carbs per 100 grams and black bean has 16.6g of carbohydrates.
dietary fiber
Black bean is an excellent source of dietary fiber and it has 306% more dietary fiber than onion - onion has 1.7g of dietary fiber per 100 grams and black bean has 6.9g of dietary fiber.
sugar
Black bean has 17.4 times less sugar than onion - onion has 4.2g of sugar per 100 grams and black bean has 0.23g of sugar.
Protein
protein
Black bean has 448% more protein than onion - onion has 1.1g of protein per 100 grams and black bean has 6g of protein.
Fat
saturated fat
Both onion and black beans are low in saturated fat - onion has 0.04g of saturated fat per 100 grams and black bean has 0.08g of saturated fat.
Vitamins
Vitamin C
Onion has 174% more Vitamin C than black bean - onion has 7.4mg of Vitamin C per 100 grams and black bean has 2.7mg of Vitamin C.
Vitamin A
Black beans and onion contain similar amounts of Vitamin A - black bean has 1.2ug of Vitamin A per 100 grams and onion does not contain significant amounts.
Vitamin E
Onion and black beans contain similar amounts of Vitamin E - onion has 0.02mg of Vitamin E per 100 grams and black bean has 0.62mg of Vitamin E.
Vitamin K
Onion and black beans contain similar amounts of Vitamin K - onion 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 thiamin, riboflavin, niacin and folate, however, onion contains more Vitamin B6. Both black beans and onion contain significant amounts of pantothenic acid.
| Black Beans | Onion | |
|---|---|---|
| Thiamin | 0.14 MG | 0.046 MG |
| Riboflavin | 0.12 MG | 0.027 MG |
| Niacin | 0.62 MG | 0.116 MG |
| Pantothenic acid | 0.184 MG | 0.123 MG |
| Vitamin B6 | 0.055 MG | 0.12 MG |
| Folate | 61 UG | 19 UG |
Minerals
calcium
Black bean has 52% more calcium than onion - onion has 23mg of calcium per 100 grams and black bean has 35mg of calcium.
iron
Black bean has signficantly more iron than onion - onion has 0.21mg of iron per 100 grams and black bean has 1.9mg of iron.
potassium
Black bean is an excellent source of potassium and it has 111% more potassium than onion - onion has 146mg 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 onion per 100 grams.
| Black Beans | Onion | |
|---|---|---|
| alpha linoleic acid | 0.057 G | 0.004 G |
| Total | 0.057 G | 0.004 G |
omega 6s
Comparing omega-6 fatty acids, black bean has more linoleic acid than onion per 100 grams.
| Black Beans | Onion | |
|---|---|---|
| linoleic acid | 0.068 G | 0.013 G |
| Total | 0.068 G | 0.013 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 Onion (Onions, raw) .
Black Beans g
()
|
Daily Values (%) |
Onion g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 % |
|
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 onion or black beans contain more calories in 100 grams?Onion has 60% less calories than black bean - onion has 40 calories in 100g and black bean has 91 calories.
Does onion or black beans have more carbohydrates?
By weight, onion has 40% fewer carbohydrates than black bean - onion has 9.3g of carbs for 100g and black bean has 16.6g of carbohydrates.
Does onion or black beans contain more potassium?
Black bean is a rich source of potassium and it has 110% more potassium than onion - onion has 146mg of potassium in 100 grams and black bean has 308mg of potassium.