Raw Beef vs. Black Beans
Nutrition comparison of Raw Beef and Black Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raw beef
versus
black beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raw beef and black beans:
- Both raw beef and black beans are high in potassium.
- Black bean has more thiamin and folate, however, raw beef contains more niacin, Vitamin B6 and Vitamin B12.
- Black bean has signficantly less trans fat than raw beef.
- Black bean is an excellent source of dietary fiber.
- Raw beef is an excellent source of protein.
USDA sources for nutritional information: Raw Beef (Beef, ground, 70% lean meat / 30% fat, raw) and Black Beans (Beans, black turtle, mature seeds, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Raw beef is high in calories and black bean has 73% less calories than raw beef - raw beef has 332 calories per 100 grams and black bean has 91 calories.
For macronutrient ratios, raw beef is lighter in protein, much lighter in carbs and much heavier in fat compared to black beans per calorie. Raw beef has a macronutrient ratio of 18:0:82 and for black beans, 26:71:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raw Beef | Black Beans | |
|---|---|---|
| Protein | 18% | 26% |
| Carbohydrates | ~ | 71% |
| Fat | 82% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Raw beef has less carbohydrates than black bean - black bean has 16.6g of total carbs per 100 grams and raw beef does not contain significant amounts.
dietary fiber
Black bean is an excellent source of dietary fiber and it has more dietary fiber than raw beef - black bean has 6.9g of dietary fiber per 100 grams and raw beef does not contain significant amounts.
sugar
Black beans and raw beef contain similar amounts of sugar - black bean has 0.23g of sugar per 100 grams and raw beef does not contain significant amounts.
Protein
protein
Raw beef is an excellent source of protein and it has 138% more protein than black bean - raw beef has 14.4g of protein per 100 grams and black bean has 6g of protein.
Fat
saturated fat
Raw beef is high in saturated fat and black bean has 99% less saturated fat than raw beef - raw beef has 11.8g of saturated fat per 100 grams and black bean has 0.08g of saturated fat.
trans fat
Black bean has signficantly less trans fat than raw beef - raw beef has 1.8g of trans fat per 100 grams and black bean does not contain significant amounts.
cholesterol
Black bean has less cholesterol than raw beef - raw beef has 78mg of cholesterol per 100 grams and black bean does not contain significant amounts.
Vitamins
Vitamin C
Black bean has more Vitamin C than raw beef - black bean has 2.7mg of Vitamin C per 100 grams and raw beef does not contain significant amounts.
Vitamin A
Raw beef and black beans contain similar amounts of Vitamin A - raw beef has 4ug of Vitamin A per 100 grams and black bean does not contain significant amounts.
Vitamin D
Raw beef and black beans contain similar amounts of Vitamin D - raw beef has 3iu of Vitamin D per 100 grams and black bean does not contain significant amounts.
Vitamin E
Raw beef and black beans contain similar amounts of Vitamin E - raw beef has 0.17mg of Vitamin E per 100 grams and black bean has 0.62mg of Vitamin E.
Vitamin K
Raw beef and black beans contain similar amounts of Vitamin K - raw beef has 2.9ug of Vitamin K per 100 grams and black bean has 2.3ug of Vitamin K.
The B Vitamins
Black bean has more thiamin and folate, however, raw beef contains more niacin, Vitamin B6 and Vitamin B12. Both raw beef and black beans contain significant amounts of riboflavin and pantothenic acid.
| Raw Beef | Black Beans | |
|---|---|---|
| Thiamin | 0.044 MG | 0.14 MG |
| Riboflavin | 0.151 MG | 0.12 MG |
| Niacin | 3.382 MG | 0.62 MG |
| Pantothenic acid | 0.395 MG | 0.184 MG |
| Vitamin B6 | 0.278 MG | 0.055 MG |
| Folate | 9 UG | 61 UG |
| Vitamin B12 | 2.07 UG | ~ |
Minerals
calcium
Black bean has 46% more calcium than raw beef - raw beef has 24mg of calcium per 100 grams and black bean has 35mg of calcium.
iron
Raw beef and black beans contain similar amounts of iron - raw beef has 1.6mg of iron per 100 grams and black bean has 1.9mg of iron.
potassium
Both raw beef and black beans are high in potassium. Black bean has 41% more potassium than raw beef - raw beef has 218mg of potassium per 100 grams and black bean has 308mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both raw beef and black beans contain significant amounts of alpha linoleic acid (ALA).
| Raw Beef | Black Beans | |
|---|---|---|
| alpha linoleic acid | 0.084 G | 0.057 G |
| Total | 0.084 G | 0.057 G |
omega 6s
Comparing omega-6 fatty acids, raw beef has more linoleic acid than black bean per 100 grams.
| Raw Beef | Black Beans | |
|---|---|---|
| other omega 6 | 0.019 G | ~ |
| linoleic acid | 0.577 G | 0.068 G |
| Total | 0.596 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: Raw Beef (Beef, ground, 70% lean meat / 30% fat, raw) and Black Beans (Beans, black turtle, mature seeds, canned) .
Raw Beef 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 % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
|
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 % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
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 raw beef or black beans contain more calories in 100 grams?Raw beef is high in calories and black bean has 70% less calories than raw beef - raw beef has 332 calories in 100g and black bean has 91 calories.
Does black beans or raw beef have more carbohydrates?
By weight, raw beef has fewer carbohydrates than black bean - black bean has 16.6g of carbs for 100g and raw beef has no carbs..
Does raw beef or black beans contain more potassium?
Both raw beef and black beans are high in potassium. Black bean has 40% more potassium than raw beef - raw beef has 218mg of potassium in 100 grams and black bean has 308mg of potassium.