Black Beans vs. Sausage
Nutrition comparison of Black Beans and Cooked Sausage
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
black beans
versus
cooked
sausage
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in black beans and sausage:
- Both sausage and black beans are high in potassium.
- Black bean is an excellent source of dietary fiber.
- Sausage has 7.9 times less carbohydrates than black bean.
- Sausage has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, black bean contains more folate.
- Sausage is an excellent source of protein.
USDA sources for nutritional information: Black Beans (Beans, black turtle, mature seeds, canned) and Sausage (Sausage, Italian, pork, mild, cooked, pan-fried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Sausage is high in calories and black bean has 72% less calories than sausage - sausage has 324 calories per 100 grams and black bean has 91 calories.
For macronutrient ratios, black beans is much heavier in carbs, much lighter in fat and similar to sausage for protein. Black beans has a macronutrient ratio of 26:71:3 and for sausage, 23:2:75 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Black Beans | Sausage | |
|---|---|---|
| Protein | 26% | 23% |
| Carbohydrates | 71% | 2% |
| Fat | 3% | 75% |
| Alcohol | ~ | ~ |
carbohydrates
Sausage has 7.9 times less carbohydrates than black bean - sausage has 1.9g of total carbs per 100 grams and black bean has 16.6g of carbohydrates.
dietary fiber
Black bean is an excellent source of dietary fiber and it has more dietary fiber than sausage - black bean has 6.9g of dietary fiber per 100 grams and sausage does not contain significant amounts.
sugar
Sausage and black beans contain similar amounts of sugar - sausage has 1.4g of sugar per 100 grams and black bean has 0.23g of sugar.
Protein
protein
Sausage is an excellent source of protein and it has 205% more protein than black bean - sausage has 18.4g of protein per 100 grams and black bean has 6g of protein.
Fat
saturated fat
Sausage is high in saturated fat and black bean has 99% less saturated fat than sausage - sausage has 9g of saturated fat per 100 grams and black bean has 0.08g of saturated fat.
trans fat
Both sausage and black beans are low in trans fat - sausage has 0.1g of trans fat per 100 grams and black bean does not contain significant amounts.
cholesterol
Black bean has less cholesterol than sausage - sausage has 81mg of cholesterol per 100 grams and black bean does not contain significant amounts.
Vitamins
Vitamin C
Black bean has more Vitamin C than sausage - black bean has 2.7mg of Vitamin C per 100 grams and sausage does not contain significant amounts.
Vitamin A
Sausage has more Vitamin A than black bean - sausage has 10ug of Vitamin A per 100 grams and black bean does not contain significant amounts.
Vitamin D
Sausage has more Vitamin D than black bean - sausage has 41iu of Vitamin D per 100 grams and black bean does not contain significant amounts.
Vitamin E
Sausage and black beans contain similar amounts of Vitamin E - sausage has 0.25mg of Vitamin E per 100 grams and black bean has 0.62mg of Vitamin E.
Vitamin K
Sausage and black beans contain similar amounts of Vitamin K - sausage has 3.4ug of Vitamin K per 100 grams and black bean has 2.3ug of Vitamin K.
The B Vitamins
Sausage has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, black bean contains more folate.
| Black Beans | Sausage | |
|---|---|---|
| Thiamin | 0.14 MG | 0.346 MG |
| Riboflavin | 0.12 MG | 0.263 MG |
| Niacin | 0.62 MG | 6.279 MG |
| Pantothenic acid | 0.184 MG | 0.838 MG |
| Vitamin B6 | 0.055 MG | 0.371 MG |
| Folate | 61 UG | 4 UG |
| Vitamin B12 | ~ | 0.9 UG |
Minerals
calcium
Black bean has 169% more calcium than sausage - sausage has 13mg of calcium per 100 grams and black bean has 35mg of calcium.
iron
Black bean has 52% more iron than sausage - sausage has 1.3mg of iron per 100 grams and black bean has 1.9mg of iron.
potassium
Both sausage and black beans are high in potassium. Sausage has a little more potassium (10%) than black bean by weight - sausage has 339mg of potassium per 100 grams and black bean has 308mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, sausage has more alpha linoleic acid (ALA) and DPA than black bean per 100 grams.
| Black Beans | Sausage | |
|---|---|---|
| alpha linoleic acid | 0.057 G | 0.184 G |
| DHA | ~ | 0.004 G |
| EPA | ~ | 0.007 G |
| DPA | ~ | 0.024 G |
| Total | 0.057 G | 0.219 G |
omega 6s
Comparing omega-6 fatty acids, sausage has more linoleic acid than black bean per 100 grams.
| Black Beans | Sausage | |
|---|---|---|
| linoleic acid | 0.068 G | 4.267 G |
| other omega 6 | ~ | 0.035 G |
| Total | 0.068 G | 4.302 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 Sausage (Sausage, Italian, pork, mild, cooked, pan-fried) .
Black Beans g
()
|
Daily Values (%) |
Cooked Sausage 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% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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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 % |
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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 % |
|
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 sausage or black beans contain more calories in 100 grams?Sausage is high in calories and black bean has 70% less calories than sausage - sausage has 324 calories in 100g and black bean has 91 calories.
Does sausage or black beans have more carbohydrates?
By weight, sausage has 7.9 times fewer carbohydrates than black bean - sausage has 1.9g of carbs for 100g and black bean has 16.6g of carbohydrates.
Does sausage or black beans contain more potassium?
Both sausage and black beans are high in potassium. Sausage has a little more potassium ( 10%) than black bean by weight - sausage has 339mg of potassium in 100 grams and black bean has 308mg of potassium.