Beans Black vs Beans White
Every measured nutrient, side by side. Per 100 calories first, since food densities differ.
Key takeaways
- Beans Black leads in 3 micronutrients, including Thiamin (B1), Niacin (B3), Folate.
- Beans White leads in 6 micronutrients, including Vitamin B6, Calcium, Iron.
Per 100 calories
| Nutrient | Beans Black | Beans White |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 6.71 g | 6.65 g |
| Carbs | 18 g | 18.1 g |
| Fat | 0.409 g | 0.352 g |
| Vitamins | ||
| Thiamin (B1) | 0.185 mg | 0.126 mg |
| Riboflavin (B2) | 0.045 mg | 0.038 mg |
| Niacin (B3) | 0.383 mg | 0.147 mg |
| Pantothenic Acid (B5) | 0.183 mg | 0.171 mg |
| Vitamin B6 | 0.052 mg | 0.078 mg |
| Folate | 113 µg | 77.6 µg |
| Choline | 24.7 mg | 25 mg |
| Vitamin E | 0.659 mg | 0.669 mg |
| Vitamin K | 2.5 µg | 2.49 µg |
| Minerals | ||
| Calcium | 20.5 mg | 58 mg |
| Iron | 1.59 mg | 2.33 mg |
| Magnesium | 53 mg | 46.6 mg |
| Phosphorus | 106 mg | 100 mg |
| Potassium | 269 mg | 364 mg |
| Sodium | 0.758 mg | 2.85 mg |
| Zinc | 0.848 mg | 0.879 mg |
| Copper | 0.158 mg | 0.155 mg |
| Manganese | 0.336 mg | 0.408 mg |
| Selenium | 0.909 µg | 0.925 µg |
| Carbohydrates | ||
| Fiber | 6.59 g | 5.94 g |
| Sugar | 0.242 g | 0.242 g |
| Fats | ||
| Polyunsaturated Fat | 0.175 g | 0.152 g |
| Monounsaturated Fat | 0.036 g | 0.031 g |
| Saturated Fat | 0.105 g | 0.092 g |
| Omega-6 (Linoleic Acid) | 0.095 g | 0.083 g |
| Amino Acids | ||
| Histidine | 0.187 g | 0.186 g |
| Isoleucine | 0.296 g | 0.294 g |
| Leucine | 0.536 g | 0.531 g |
| Lysine | 0.461 g | 0.457 g |
| Methionine | 0.101 g | 0.1 g |
| Cystine | 0.073 g | 0.073 g |
| Phenylalanine | 0.363 g | 0.36 g |
| Tyrosine | 0.189 g | 0.188 g |
| Threonine | 0.283 g | 0.28 g |
| Tryptophan | 0.08 g | 0.079 g |
| Valine | 0.352 g | 0.348 g |
| Arginine | 0.416 g | 0.412 g |
| Alanine | 0.282 g | 0.279 g |
| Serine | 0.811 g | 0.804 g |
| Proline | 1.02 g | 1.01 g |
| Glycine | 0.262 g | 0.26 g |
| Aspartic Acid | 0.285 g | 0.282 g |
| Glutamic Acid | 0.365 g | 0.362 g |
Per 100 grams
| Nutrient | Beans Black | Beans White |
|---|---|---|
| Calories | 132 kcal | 141 kcal |
| Protein | 8.86 g | 9.35 g |
| Carbs | 23.7 g | 25.5 g |
| Fat | 0.54 g | 0.495 g |
| Vitamins | ||
| Thiamin (B1) | 0.244 mg | 0.177 mg |
| Riboflavin (B2) | 0.059 mg | 0.053 mg |
| Niacin (B3) | 0.505 mg | 0.206 mg |
| Pantothenic Acid (B5) | 0.242 mg | 0.24 mg |
| Vitamin B6 | 0.069 mg | 0.11 mg |
| Folate | 149 µg | 109 µg |
| Choline | 32.6 mg | 35.1 mg |
| Vitamin E | 0.87 mg | 0.94 mg |
| Vitamin K | 3.3 µg | 3.5 µg |
| Minerals | ||
| Calcium | 27 mg | 81.5 mg |
| Iron | 2.1 mg | 3.27 mg |
| Magnesium | 70 mg | 65.5 mg |
| Phosphorus | 140 mg | 141 mg |
| Potassium | 355 mg | 512 mg |
| Sodium | 1 mg | 4 mg |
| Zinc | 1.12 mg | 1.24 mg |
| Copper | 0.209 mg | 0.218 mg |
| Manganese | 0.444 mg | 0.573 mg |
| Selenium | 1.2 µg | 1.3 µg |
| Carbohydrates | ||
| Fiber | 8.7 g | 8.35 g |
| Sugar | 0.32 g | 0.34 g |
| Fats | ||
| Polyunsaturated Fat | 0.231 g | 0.214 g |
| Monounsaturated Fat | 0.047 g | 0.044 g |
| Saturated Fat | 0.139 g | 0.129 g |
| Omega-6 (Linoleic Acid) | 0.126 g | 0.116 g |
| Amino Acids | ||
| Histidine | 0.247 g | 0.261 g |
| Isoleucine | 0.391 g | 0.413 g |
| Leucine | 0.708 g | 0.746 g |
| Lysine | 0.608 g | 0.642 g |
| Methionine | 0.133 g | 0.141 g |
| Cystine | 0.096 g | 0.102 g |
| Phenylalanine | 0.479 g | 0.506 g |
| Tyrosine | 0.25 g | 0.264 g |
| Threonine | 0.373 g | 0.393 g |
| Tryptophan | 0.105 g | 0.111 g |
| Valine | 0.464 g | 0.489 g |
| Arginine | 0.549 g | 0.579 g |
| Alanine | 0.372 g | 0.392 g |
| Serine | 1.07 g | 1.13 g |
| Proline | 1.35 g | 1.43 g |
| Glycine | 0.346 g | 0.365 g |
| Aspartic Acid | 0.376 g | 0.396 g |
| Glutamic Acid | 0.482 g | 0.508 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Beans Black and Beans White, including preparation variants and research-cited compound levels, or compare any two foods.