Raspberries vs. Black Beans
Nutrition comparison of Raspberries and Black Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raspberries
versus
black beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raspberries and black beans:
- Both raspberries and black beans are high in dietary fiber.
- Black bean has 18.2 times less sugar than raspberry.
- Black bean has more thiamin, riboflavin and folate.
- Black bean is an excellent source of potassium.
- Raspberry is an excellent source of Vitamin C.
USDA sources for nutritional information: Raspberries (Raspberries, raw) and Black Beans (Beans, black turtle, mature seeds, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Raspberry has 43% less calories than black bean - raspberry has 52 calories per 100 grams and black bean has 91 calories.
For macronutrient ratios, raspberries is lighter in protein, heavier in carbs and heavier in fat compared to black beans per calorie. Raspberries has a macronutrient ratio of 8:82:10 and for black beans, 26:71:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raspberries | Black Beans | |
|---|---|---|
| Protein | 8% | 26% |
| Carbohydrates | 82% | 71% |
| Fat | 10% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Raspberries and black beans contain similar amounts of carbs - raspberry has 11.9g of total carbs per 100 grams and black bean has 16.6g of carbohydrates.
dietary fiber
Both raspberries and black beans are high in dietary fiber. Black bean has a little more dietary fiber (6%) than raspberry by weight - raspberry has 6.5g of dietary fiber per 100 grams and black bean has 6.9g of dietary fiber.
sugar
Black bean has 18.2 times less sugar than raspberry - raspberry has 4.4g of sugar per 100 grams and black bean has 0.23g of sugar.
Protein
protein
Black bean has 403% more protein than raspberry - raspberry has 1.2g of protein per 100 grams and black bean has 6g of protein.
Fat
saturated fat
Both raspberries and black beans are low in saturated fat - raspberry has 0.02g of saturated fat per 100 grams and black bean has 0.08g of saturated fat.
Vitamins
Vitamin C
Raspberry is an excellent source of Vitamin C and it has 870% more Vitamin C than black bean - raspberry has 26.2mg of Vitamin C per 100 grams and black bean has 2.7mg of Vitamin C.
Vitamin A
Raspberries and black beans contain similar amounts of Vitamin A - raspberry has 2ug of Vitamin A per 100 grams and black bean does not contain significant amounts.
Vitamin E
Raspberries and black beans contain similar amounts of Vitamin E - raspberry has 0.87mg of Vitamin E per 100 grams and black bean has 0.62mg of Vitamin E.
Vitamin K
Raspberries and black beans contain similar amounts of Vitamin K - raspberry has 7.8ug of Vitamin K per 100 grams and black bean has 2.3ug of Vitamin K.
The B Vitamins
Black bean has more thiamin, riboflavin and folate. Both raspberries and black beans contain significant amounts of niacin, pantothenic acid and Vitamin B6.
| Raspberries | Black Beans | |
|---|---|---|
| Thiamin | 0.032 MG | 0.14 MG |
| Riboflavin | 0.038 MG | 0.12 MG |
| Niacin | 0.598 MG | 0.62 MG |
| Pantothenic acid | 0.329 MG | 0.184 MG |
| Vitamin B6 | 0.055 MG | 0.055 MG |
| Folate | 21 UG | 61 UG |
Minerals
calcium
Black bean has 40% more calcium than raspberry - raspberry has 25mg of calcium per 100 grams and black bean has 35mg of calcium.
iron
Black bean has 175% more iron than raspberry - raspberry has 0.69mg 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 104% more potassium than raspberry - raspberry has 151mg of potassium per 100 grams and black bean has 308mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, raspberry has more alpha linoleic acid (ALA) than black bean per 100 grams.
| Raspberries | Black Beans | |
|---|---|---|
| alpha linoleic acid | 0.126 G | 0.057 G |
| Total | 0.126 G | 0.057 G |
omega 6s
Comparing omega-6 fatty acids, raspberry has more linoleic acid than black bean per 100 grams.
| Raspberries | Black Beans | |
|---|---|---|
| linoleic acid | 0.249 G | 0.068 G |
| Total | 0.249 G | 0.068 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: Raspberries (Raspberries, raw) and Black Beans (Beans, black turtle, mature seeds, canned) .
Raspberries g
()
|
Daily Values (%) |
Black Beans g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 raspberries or black beans contain more calories in 100 grams?Raspberry has 40% less calories than black bean - raspberry has 52 calories in 100g and black bean has 91 calories.
Does raspberries or black beans have more carbohydrates?
By weight, raspberries and black beans contain similar amounts of carbs - raspberry has 11.9g of carbs for 100g and black bean has 16.6g of carbohydrates.
Does raspberries or black beans contain more potassium?
Black bean is a rich source of potassium and it has 100% more potassium than raspberry - raspberry has 151mg of potassium in 100 grams and black bean has 308mg of potassium.