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.
Detailed nutritional comparison of black beans and pine nut 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 Pine Nut (Nuts, pine nuts, dried) . Have a correction or suggestions? Shoot us an email.


Image of Black Beans src
Image of Pine Nut src

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 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 Pine Nut .

Note: The specific food items compared are: Black Beans (Beans, black turtle, mature seeds, canned) and Pine Nut (Nuts, pine nuts, dried) .

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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.

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