Black Beans vs. Shallot
Nutrition comparison of Black Beans and Shallot
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
black beans
versus
shallot
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in black beans and shallot:
- Both shallot and black beans are high in dietary fiber and potassium.
- Black bean has 33.2 times less sugar than shallot.
- Black bean has more thiamin, riboflavin and niacin, however, shallot contains more Vitamin B6.
USDA sources for nutritional information: Black Beans (Beans, black turtle, mature seeds, canned) and Shallot (Shallots, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Shallot and black beans contain similar amounts of calories - shallot has 72 calories per 100 grams and black bean has 91 calories.
For macronutrient ratios, black beans is heavier in protein, lighter in carbs and similar to shallot for fat. Black beans has a macronutrient ratio of 26:71:3 and for shallot, 15:85:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Black Beans | Shallot | |
|---|---|---|
| Protein | 26% | 15% |
| Carbohydrates | 71% | 85% |
| Fat | 3% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Shallot and black beans contain similar amounts of carbs - shallot has 16.8g of total carbs per 100 grams and black bean has 16.6g of carbohydrates.
dietary fiber
Both shallot and black beans are high in dietary fiber. Black bean has 116% more dietary fiber than shallot - shallot has 3.2g of dietary fiber per 100 grams and black bean has 6.9g of dietary fiber.
sugar
Black bean has 33.2 times less sugar than shallot - shallot has 7.9g of sugar per 100 grams and black bean has 0.23g of sugar.
Protein
protein
Black bean has 141% more protein than shallot - shallot has 2.5g of protein per 100 grams and black bean has 6g of protein.
Fat
saturated fat
Both shallot and black beans are low in saturated fat - shallot has 0.02g of saturated fat per 100 grams and black bean has 0.08g of saturated fat.
Vitamins
Vitamin C
Shallot has 196% more Vitamin C than black bean - shallot has 8mg of Vitamin C per 100 grams and black bean has 2.7mg of Vitamin C.
Vitamin A
Black beans and shallot contain similar amounts of Vitamin A - black bean has 1.2ug of Vitamin A per 100 grams and shallot does not contain significant amounts.
Vitamin E
Shallot and black beans contain similar amounts of Vitamin E - shallot has 0.04mg of Vitamin E per 100 grams and black bean has 0.62mg of Vitamin E.
Vitamin K
Shallot and black beans contain similar amounts of Vitamin K - shallot has 0.8ug 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 niacin, however, shallot contains more Vitamin B6. Both black beans and shallot contain significant amounts of pantothenic acid and folate.
| Black Beans | Shallot | |
|---|---|---|
| Thiamin | 0.14 MG | 0.06 MG |
| Riboflavin | 0.12 MG | 0.02 MG |
| Niacin | 0.62 MG | 0.2 MG |
| Pantothenic acid | 0.184 MG | 0.29 MG |
| Vitamin B6 | 0.055 MG | 0.345 MG |
| Folate | 61 UG | 34 UG |
Minerals
calcium
Shallot and black beans contain similar amounts of calcium - shallot has 37mg of calcium per 100 grams and black bean has 35mg of calcium.
iron
Black bean has 58% more iron than shallot - shallot has 1.2mg of iron per 100 grams and black bean has 1.9mg of iron.
potassium
Both shallot and black beans are high in potassium. Shallot has a little more potassium (8%) than black bean by weight - shallot has 334mg of potassium per 100 grams and black bean has 308mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, black bean has more alpha linoleic acid (ALA) than shallot per 100 grams.
| Black Beans | Shallot | |
|---|---|---|
| alpha linoleic acid | 0.057 G | 0.002 G |
| Total | 0.057 G | 0.002 G |
omega 6s
Comparing omega-6 fatty acids, both black beans and shallot contain significant amounts of linoleic acid.
| Black Beans | Shallot | |
|---|---|---|
| linoleic acid | 0.068 G | 0.037 G |
| Total | 0.068 G | 0.037 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 Shallot (Shallots, raw) .
Black Beans g
()
|
Daily Values (%) |
Shallot g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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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% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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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% |
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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% |
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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% |
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UG % | |
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5% | iodine | 5% |
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UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
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| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does shallot or black beans contain more calories in 100 grams?Shallot and black beans contain similar amounts of calories - shallot has 72 calories in 100g and black bean has 91 calories.
Does shallot or black beans have more carbohydrates?
By weight, shallot and black beans contain similar amounts of carbs - shallot has 16.8g of carbs for 100g and black bean has 16.6g of carbohydrates.
Does shallot or black beans contain more potassium?
Both shallot and black beans are high in potassium. Shallot has a little more potassium ( 10%) than black bean by weight - shallot has 334mg of potassium in 100 grams and black bean has 308mg of potassium.