Black Beans vs. Pine Nut
Nutrition comparison of Black Beans and Pine Nut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
black beans
versus
pine nut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in black beans and pine nut:
- Both pine nut and black beans are high in dietary fiber and potassium.
- Black bean has signficantly less saturated fat than pine nut.
- Pine nut has more thiamin and niacin.
- Pine nut is a great source of Vitamin E.
- Pine nut is an excellent source of iron and protein.
USDA sources for nutritional information: Black Beans (Beans, black turtle, mature seeds, canned) and Pine Nut (Nuts, pine nuts, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pine nut is high in calories and black bean has 86% less calories than pine nut - pine nut has 673 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 pine nut per calorie. Black beans has a macronutrient ratio of 26:71:3 and for pine nut, 8:7:85 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Black Beans | Pine Nut | |
|---|---|---|
| Protein | 26% | 8% |
| Carbohydrates | 71% | 7% |
| Fat | 3% | 85% |
| Alcohol | ~ | ~ |
carbohydrates
Pine nut and black beans contain similar amounts of carbs - pine nut has 13.1g of total carbs per 100 grams and black bean has 16.6g of carbohydrates.
dietary fiber
Both pine nut and black beans are high in dietary fiber. Black bean has 86% more dietary fiber than pine nut - pine nut has 3.7g of dietary fiber per 100 grams and black bean has 6.9g of dietary fiber.
sugar
Pine nut and black beans contain similar amounts of sugar - pine nut has 3.6g of sugar per 100 grams and black bean has 0.23g of sugar.
Protein
protein
Pine nut is an excellent source of protein and it has 127% more protein than black bean - pine nut has 13.7g of protein per 100 grams and black bean has 6g of protein.
Fat
saturated fat
Black bean has signficantly less saturated fat than pine nut - pine nut has 4.9g of saturated fat per 100 grams and black bean has 0.08g of saturated fat.
Vitamins
Vitamin C
Pine nut and black beans contain similar amounts of Vitamin C - pine nut has 0.8mg of Vitamin C per 100 grams and black bean has 2.7mg of Vitamin C.
Vitamin A
Pine nut and black beans contain similar amounts of Vitamin A - pine nut has 1ug of Vitamin A per 100 grams and black bean does not contain significant amounts.
Vitamin E
Pine nut is a great source of Vitamin E and it has 14 times more Vitamin E than black bean - pine nut has 9.3mg of Vitamin E per 100 grams and black bean has 0.62mg of Vitamin E.
Vitamin K
Pine nut has 22 times more Vitamin K than black bean - pine nut has 53.9ug of Vitamin K per 100 grams and black bean has 2.3ug of Vitamin K.
The B Vitamins
Pine nut has more thiamin and niacin. Both black beans and pine nut contain significant amounts of riboflavin, pantothenic acid, Vitamin B6 and folate.
| Black Beans | Pine Nut | |
|---|---|---|
| Thiamin | 0.14 MG | 0.364 MG |
| Riboflavin | 0.12 MG | 0.227 MG |
| Niacin | 0.62 MG | 4.387 MG |
| Pantothenic acid | 0.184 MG | 0.313 MG |
| Vitamin B6 | 0.055 MG | 0.094 MG |
| Folate | 61 UG | 34 UG |
Minerals
calcium
Black bean has 119% more calcium than pine nut - pine nut has 16mg of calcium per 100 grams and black bean has 35mg of calcium.
iron
Pine nut is an excellent source of iron and it has 191% more iron than black bean - pine nut has 5.5mg of iron per 100 grams and black bean has 1.9mg of iron.
potassium
Both pine nut and black beans are high in potassium. Pine nut has 94% more potassium than black bean - pine nut has 597mg of potassium per 100 grams and black bean has 308mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pine nut has more alpha linoleic acid (ALA) than black bean per 100 grams.
| Black Beans | Pine Nut | |
|---|---|---|
| alpha linoleic acid | 0.057 G | 0.164 G |
| Total | 0.057 G | 0.164 G |
omega 6s
Comparing omega-6 fatty acids, pine nut has more linoleic acid than black bean per 100 grams.
| Black Beans | Pine Nut | |
|---|---|---|
| linoleic acid | 0.068 G | 33.15 G |
| other omega 6 | ~ | 0.052 G |
| Total | 0.068 G | 33.202 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 Pine Nut (Nuts, pine nuts, dried) .
Black Beans g
()
|
Daily Values (%) |
Pine Nut 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% |
|
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% |
|
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 % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
| MG % |
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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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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
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UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
| UG % |
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5% | fluoride | 5% |
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UG % | |
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5% | iodine | 5% |
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UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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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 pine nut or black beans contain more calories in 100 grams?Pine nut is high in calories and black bean has 90% less calories than pine nut - pine nut has 673 calories in 100g and black bean has 91 calories.
Does pine nut or black beans have more carbohydrates?
By weight, pine nut and black beans contain similar amounts of carbs - pine nut has 13.1g of carbs for 100g and black bean has 16.6g of carbohydrates.
Does pine nut or black beans contain more iron?
Pine nut is an abundant source of iron and it has 190% more iron than black bean - pine nut has 5.5mg of iron in 100 grams and black bean has 1.9mg of iron.
Does pine nut or black beans contain more potassium?
Both pine nut and black beans are high in potassium. Pine nut has 90% more potassium than black bean - pine nut has 597mg of potassium in 100 grams and black bean has 308mg of potassium.