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.
Detailed nutritional comparison of black beans and onion is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.

Image of Black Beans src
Image of Onion src

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, 10:88:2 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Black Beans Onion
Protein 26% 10%
Carbohydrates 71% 88%
Fat 3% 2%
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 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 Onion .

Note: The specific food items compared are: Black Beans (Beans, black turtle, mature seeds, canned) and Onion (Onions, raw) .

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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.