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:
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 | ~ | ~ |
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.
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.
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.
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.
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.
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.
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.
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.
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.
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 |
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.
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.
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.
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 |
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 |
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) .
Black Beans g
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Daily Values (%) |
Pine Nut g
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5% | carbohydrates | 5% |
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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 | |||
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5% | sodium | 5% |
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5% | Vitamins and Minerals | 5% | |||||
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5% | Vitamin A | 5% |
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5% | Vitamin C | 5% |
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5% | Vitamin D | 5% |
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5% | calcium | 5% |
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5% | iron | 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 | |||