Black Beans vs. Romaine Lettuce
Nutrition comparison of Black Beans and Romaine Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
black beans
versus
romaine lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in black beans and romaine lettuce:
- Both romaine lettuce and black beans are high in dietary fiber and potassium.
- Romaine lettuce has 4 times less carbohydrates than black bean.
- Romaine lettuce has more folate.
- Romaine lettuce has signficantly less calories than black bean.
- Romaine lettuce is a great source of Vitamin K.
- Romaine lettuce is an excellent source of Vitamin A.
USDA sources for nutritional information: Black Beans (Beans, black turtle, mature seeds, canned) and Romaine Lettuce (Lettuce, cos or romaine, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Romaine lettuce has signficantly less calories than black bean - romaine lettuce has 17 calories per 100 grams and black bean has 91 calories.
For macronutrient ratios, black beans is heavier in carbs, lighter in fat and similar to romaine lettuce for protein. Black beans has a macronutrient ratio of 26:71:3 and for romaine lettuce, 26:65:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Black Beans | Romaine Lettuce | |
|---|---|---|
| Protein | 26% | 26% |
| Carbohydrates | 71% | 65% |
| Fat | 3% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Romaine lettuce has 4 times less carbohydrates than black bean - romaine lettuce has 3.3g of total carbs per 100 grams and black bean has 16.6g of carbohydrates.
dietary fiber
Both romaine lettuce and black beans are high in dietary fiber. Black bean has 229% more dietary fiber than romaine lettuce - romaine lettuce has 2.1g of dietary fiber per 100 grams and black bean has 6.9g of dietary fiber.
sugar
Romaine lettuce and black beans contain similar amounts of sugar - romaine lettuce has 1.2g of sugar per 100 grams and black bean has 0.23g of sugar.
Protein
protein
Black bean has 390% more protein than romaine lettuce - romaine lettuce has 1.2g of protein per 100 grams and black bean has 6g of protein.
Fat
saturated fat
Both romaine lettuce and black beans are low in saturated fat - romaine lettuce has 0.04g of saturated fat per 100 grams and black bean has 0.08g of saturated fat.
Vitamins
Vitamin C
Romaine lettuce and black beans contain similar amounts of Vitamin C - romaine lettuce has 4mg of Vitamin C per 100 grams and black bean has 2.7mg of Vitamin C.
Vitamin A
Romaine lettuce is an excellent source of Vitamin A and it has more Vitamin A than black bean - romaine lettuce has 436ug of Vitamin A per 100 grams and black bean does not contain significant amounts.
Vitamin E
Romaine lettuce and black beans contain similar amounts of Vitamin E - romaine lettuce has 0.13mg of Vitamin E per 100 grams and black bean has 0.62mg of Vitamin E.
Vitamin K
Romaine lettuce is a great source of Vitamin K and it has 43 times more Vitamin K than black bean - romaine lettuce has 102.5ug of Vitamin K per 100 grams and black bean has 2.3ug of Vitamin K.
The B Vitamins
Romaine lettuce has more folate. Both black beans and romaine lettuce contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
| Black Beans | Romaine Lettuce | |
|---|---|---|
| Thiamin | 0.14 MG | 0.072 MG |
| Riboflavin | 0.12 MG | 0.067 MG |
| Niacin | 0.62 MG | 0.313 MG |
| Pantothenic acid | 0.184 MG | 0.142 MG |
| Vitamin B6 | 0.055 MG | 0.074 MG |
| Folate | 61 UG | 136 UG |
Minerals
calcium
Romaine lettuce and black beans contain similar amounts of calcium - romaine lettuce has 33mg of calcium per 100 grams and black bean has 35mg of calcium.
iron
Black bean has 96% more iron than romaine lettuce - romaine lettuce has 0.97mg of iron per 100 grams and black bean has 1.9mg of iron.
potassium
Both romaine lettuce and black beans are high in potassium. Black bean has 25% more potassium than romaine lettuce - romaine lettuce has 247mg 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 black beans and romaine lettuce contain significant amounts of alpha linoleic acid (ALA).
| Black Beans | Romaine Lettuce | |
|---|---|---|
| alpha linoleic acid | 0.057 G | 0.113 G |
| Total | 0.057 G | 0.113 G |
omega 6s
Comparing omega-6 fatty acids, both black beans and romaine lettuce contain significant amounts of linoleic acid.
| Black Beans | Romaine Lettuce | |
|---|---|---|
| linoleic acid | 0.068 G | 0.047 G |
| Total | 0.068 G | 0.047 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 Romaine Lettuce (Lettuce, cos or romaine, raw) .
Black Beans g
()
|
Daily Values (%) |
Romaine Lettuce 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 % |
|
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 % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
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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 romaine lettuce or black beans contain more calories in 100 grams?Romaine lettuce has signficantly less calories than black bean - romaine lettuce has 17 calories in 100g and black bean has 91 calories.
Does romaine lettuce or black beans have more carbohydrates?
By weight, romaine lettuce has 4 times fewer carbohydrates than black bean - romaine lettuce has 3.3g of carbs for 100g and black bean has 16.6g of carbohydrates.
Does romaine lettuce or black beans contain more potassium?
Both romaine lettuce and black beans are high in potassium. Black bean has 30% more potassium than romaine lettuce - romaine lettuce has 247mg of potassium in 100 grams and black bean has 308mg of potassium.