Black Beans vs. White Beans
Nutrition comparison of Black Beans and White Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
black beans
versus
white beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in black beans and white beans:
- Both black beans and white beans are high in dietary fiber and potassium.
- Black bean has more riboflavin and niacin.
- White bean is a great source of iron.
- White bean is an excellent source of calcium.
USDA sources for nutritional information: Black Beans (Beans, black turtle, mature seeds, canned) and White Beans (Beans, white, mature seeds, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White bean is high in calories and black bean has 20% less calories than white bean - black bean has 91 calories per 100 grams and white bean has 114 calories.
For macronutrient ratios, black beans is similar to white beans for protein, carbs and fat. Black beans has a macronutrient ratio of 26:71:3 and for white beans, 25:73:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Black Beans | White Beans | |
|---|---|---|
| Protein | 26% | 25% |
| Carbohydrates | 71% | 73% |
| Fat | 3% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Black beans and white beans contain similar amounts of carbs - black bean has 16.6g of total carbs per 100 grams and white bean has 21.2g of carbohydrates.
dietary fiber
Both black beans and white beans are high in dietary fiber. Black bean has 44% more dietary fiber than white bean - black bean has 6.9g of dietary fiber per 100 grams and white bean has 4.8g of dietary fiber.
sugar
Black beans and white beans contain similar amounts of sugar - black bean has 0.23g of sugar per 100 grams and white bean has 0.29g of sugar.
Protein
protein
Black beans and white beans contain similar amounts of protein - black bean has 6g of protein per 100 grams and white bean has 7.3g of protein.
Fat
saturated fat
Both black beans and white beans are low in saturated fat - black bean has 0.08g of saturated fat per 100 grams and white bean has 0.07g of saturated fat.
Vitamins
Vitamin C
Black bean has more Vitamin C than white bean - black bean has 2.7mg of Vitamin C per 100 grams and white bean does not contain significant amounts.
Vitamin A
Black beans and white beans contain similar amounts of Vitamin A - black bean has 1.2ug of Vitamin A per 100 grams and white bean does not contain significant amounts.
Vitamin E
Black beans and white beans contain similar amounts of Vitamin E - black bean has 0.62mg of Vitamin E per 100 grams and white bean has 0.79mg of Vitamin E.
Vitamin K
Black beans and white beans contain similar amounts of Vitamin K - black bean has 2.3ug of Vitamin K per 100 grams and white bean has 2.9ug of Vitamin K.
The B Vitamins
Black bean has more riboflavin and niacin. Both black beans and white beans contain significant amounts of thiamin, pantothenic acid, Vitamin B6 and folate.
| Black Beans | White Beans | |
|---|---|---|
| Thiamin | 0.14 MG | 0.096 MG |
| Riboflavin | 0.12 MG | 0.037 MG |
| Niacin | 0.62 MG | 0.113 MG |
| Pantothenic acid | 0.184 MG | 0.185 MG |
| Vitamin B6 | 0.055 MG | 0.075 MG |
| Folate | 61 UG | 65 UG |
Minerals
calcium
White bean is an excellent source of calcium and it has 109% more calcium than black bean - black bean has 35mg of calcium per 100 grams and white bean has 73mg of calcium.
iron
White bean is a great source of iron and it has 57% more iron than black bean - black bean has 1.9mg of iron per 100 grams and white bean has 3mg of iron.
potassium
Both black beans and white beans are high in potassium. White bean has 47% more potassium than black bean - black bean has 308mg of potassium per 100 grams and white bean has 454mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both black beans and white beans contain significant amounts of alpha linoleic acid (ALA).
| Black Beans | White Beans | |
|---|---|---|
| alpha linoleic acid | 0.057 G | 0.056 G |
| Total | 0.057 G | 0.056 G |
omega 6s
Comparing omega-6 fatty acids, both black beans and white beans contain significant amounts of linoleic acid.
| Black Beans | White Beans | |
|---|---|---|
| linoleic acid | 0.068 G | 0.067 G |
| Total | 0.068 G | 0.067 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 White Beans (Beans, white, mature seeds, canned) .
Black Beans g
()
|
Daily Values (%) |
White 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 % |
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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 % |
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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 % |
|
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 black beans or white beans contain more calories in 100 grams?White bean is high in calories and black bean has 20% less calories than white bean - black bean has 91 calories in 100g and white bean has 114 calories.
Does black beans or white beans have more carbohydrates?
By weight, black beans and white beans contain similar amounts of carbs - black bean has 16.6g of carbs for 100g and white bean has 21.2g of carbohydrates.
Does black beans or white beans contain more calcium?
White bean is a rich source of calcium and it has 110% more calcium than black bean - black bean has 35mg of calcium in 100 grams and white bean has 73mg of calcium.
Does black beans or white beans contain more potassium?
Both black beans and white beans are high in potassium. White bean has 50% more potassium than black bean - black bean has 308mg of potassium in 100 grams and white bean has 454mg of potassium.