Black Beans vs. Spinach
Nutrition comparison of Black Beans and Spinach
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
black beans
versus
spinach
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in black beans and spinach:
- Both spinach and black beans are high in dietary fiber and potassium.
- Black bean has more pantothenic acid, however, spinach contains more Vitamin B6 and folate.
- Spinach has 3.5 times less carbohydrates than black bean.
- Spinach has 75% less calories than black bean.
- Spinach is a great source of iron.
- Spinach is an excellent source of Vitamin A, Vitamin C, Vitamin K and calcium.
USDA sources for nutritional information: Black Beans (Beans, black turtle, mature seeds, canned) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Spinach has 75% less calories than black bean - spinach has 23 calories per 100 grams and black bean has 91 calories.
For macronutrient ratios, black beans is lighter in protein, much heavier in carbs and lighter in fat compared to spinach per calorie. Black beans has a macronutrient ratio of 26:71:3 and for spinach, 39:49:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Black Beans | Spinach | |
|---|---|---|
| Protein | 26% | 39% |
| Carbohydrates | 71% | 49% |
| Fat | 3% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Spinach has 3.5 times less carbohydrates than black bean - spinach has 3.6g of total carbs per 100 grams and black bean has 16.6g of carbohydrates.
dietary fiber
Both spinach and black beans are high in dietary fiber. Black bean has 214% more dietary fiber than spinach - spinach has 2.2g of dietary fiber per 100 grams and black bean has 6.9g of dietary fiber.
sugar
Spinach and black beans contain similar amounts of sugar - spinach has 0.42g of sugar per 100 grams and black bean has 0.23g of sugar.
Protein
protein
Black bean has 111% more protein than spinach - spinach has 2.9g of protein per 100 grams and black bean has 6g of protein.
Fat
saturated fat
Both spinach and black beans are low in saturated fat - spinach has 0.06g of saturated fat per 100 grams and black bean has 0.08g of saturated fat.
Vitamins
Vitamin C
Spinach is an excellent source of Vitamin C and it has 941% more Vitamin C than black bean - spinach has 28.1mg of Vitamin C per 100 grams and black bean has 2.7mg of Vitamin C.
Vitamin A
Spinach is an excellent source of Vitamin A and it has more Vitamin A than black bean - spinach has 469ug of Vitamin A per 100 grams and black bean does not contain significant amounts.
Vitamin E
Spinach has 227% more Vitamin E than black bean - spinach has 2mg of Vitamin E per 100 grams and black bean has 0.62mg of Vitamin E.
Vitamin K
Spinach is an excellent source of Vitamin K and it has 208 times more Vitamin K than black bean - spinach has 482.9ug of Vitamin K per 100 grams and black bean has 2.3ug of Vitamin K.
The B Vitamins
Black bean has more pantothenic acid, however, spinach contains more Vitamin B6 and folate. Both black beans and spinach contain significant amounts of thiamin, riboflavin and niacin.
| Black Beans | Spinach | |
|---|---|---|
| Thiamin | 0.14 MG | 0.078 MG |
| Riboflavin | 0.12 MG | 0.189 MG |
| Niacin | 0.62 MG | 0.724 MG |
| Pantothenic acid | 0.184 MG | 0.065 MG |
| Vitamin B6 | 0.055 MG | 0.195 MG |
| Folate | 61 UG | 194 UG |
Minerals
calcium
Spinach is an excellent source of calcium and it has 183% more calcium than black bean - spinach has 99mg of calcium per 100 grams and black bean has 35mg of calcium.
iron
Spinach is a great source of iron and it has 43% more iron than black bean - spinach has 2.7mg of iron per 100 grams and black bean has 1.9mg of iron.
potassium
Both spinach and black beans are high in potassium. Spinach has 81% more potassium than black bean - spinach has 558mg of potassium per 100 grams and black bean has 308mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, spinach has more alpha linoleic acid (ALA) than black bean per 100 grams.
| Black Beans | Spinach | |
|---|---|---|
| alpha linoleic acid | 0.057 G | 0.138 G |
| Total | 0.057 G | 0.138 G |
omega 6s
Comparing omega-6 fatty acids, black bean has more linoleic acid than spinach per 100 grams.
| Black Beans | Spinach | |
|---|---|---|
| linoleic acid | 0.068 G | 0.026 G |
| Total | 0.068 G | 0.026 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Black Beans or Spinach .
Note: The specific food items compared are: Black Beans (Beans, black turtle, mature seeds, canned) and Spinach (Spinach, raw) .
Black Beans g
()
|
Daily Values (%) |
Spinach 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 % |
|
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 % |
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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 % |
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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 spinach or black beans contain more calories in 100 grams?Spinach has 80% less calories than black bean - spinach has 23 calories in 100g and black bean has 91 calories.
Is spinach or black beans better for protein?
Black bean has 110% more protein than spinach - spinach has 2.9g of protein per 100 grams and black bean has 6g of protein.
Does spinach or black beans have more carbohydrates?
By weight, spinach has 3.5 times fewer carbohydrates than black bean - spinach has 3.6g of carbs for 100g and black bean has 16.6g of carbohydrates.
Does spinach or black beans contain more calcium?
Spinach is a rich source of calcium and it has 180% more calcium than black bean - spinach has 99mg of calcium in 100 grams and black bean has 35mg of calcium.
Does spinach or black beans contain more potassium?
Both spinach and black beans are high in potassium. Spinach has 80% more potassium than black bean - spinach has 558mg of potassium in 100 grams and black bean has 308mg of potassium.