Beef vs. Black Beans
Nutrition comparison of Cooked Beef and Black Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
beef
versus
black beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in beef and black beans:
- Both beef and black beans are high in potassium.
- Beef is an excellent source of protein.
- Black bean has more thiamin and folate, however, beef contains more niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
- Black bean is an excellent source of dietary fiber.
USDA sources for nutritional information: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Black Beans (Beans, black turtle, mature seeds, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Beef is high in calories and black bean has 67% less calories than beef - beef has 277 calories per 100 grams and black bean has 91 calories.
For macronutrient ratios, beef is heavier in protein, much lighter in carbs and much heavier in fat compared to black beans per calorie. Beef has a macronutrient ratio of 38:0:62 and for black beans, 26:71:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Beef | Black Beans | |
|---|---|---|
| Protein | 38% | 26% |
| Carbohydrates | ~ | 71% |
| Fat | 62% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Beef has less carbohydrates than black bean - black bean has 16.6g of total carbs per 100 grams and beef does not contain significant amounts.
dietary fiber
Black bean is an excellent source of dietary fiber and it has more dietary fiber than beef - black bean has 6.9g of dietary fiber per 100 grams and beef does not contain significant amounts.
sugar
Black beans and beef contain similar amounts of sugar - black bean has 0.23g of sugar per 100 grams and beef does not contain significant amounts.
Protein
protein
Beef is an excellent source of protein and it has 321% more protein than black bean - beef has 25.4g of protein per 100 grams and black bean has 6g of protein.
Fat
saturated fat
Beef is high in saturated fat and black bean has 99% less saturated fat than beef - beef has 7.3g of saturated fat per 100 grams and black bean has 0.08g of saturated fat.
trans fat
Black bean has less trans fat than beef - beef has 1.2g of trans fat per 100 grams and black bean does not contain significant amounts.
cholesterol
Black bean has less cholesterol than beef - beef has 88mg of cholesterol per 100 grams and black bean does not contain significant amounts.
Vitamins
Vitamin C
Black bean has more Vitamin C than beef - black bean has 2.7mg of Vitamin C per 100 grams and beef does not contain significant amounts.
Vitamin A
Beef and black beans contain similar amounts of Vitamin A - beef has 3ug of Vitamin A per 100 grams and black bean does not contain significant amounts.
Vitamin D
Beef and black beans contain similar amounts of Vitamin D - beef has 2iu of Vitamin D per 100 grams and black bean does not contain significant amounts.
Vitamin E
Beef and black beans contain similar amounts of Vitamin E - beef has 0.12mg of Vitamin E per 100 grams and black bean has 0.62mg of Vitamin E.
Vitamin K
Beef and black beans contain similar amounts of Vitamin K - beef has 3ug of Vitamin K per 100 grams and black bean has 2.3ug of Vitamin K.
The B Vitamins
Black bean has more thiamin and folate, however, beef contains more niacin, pantothenic acid, Vitamin B6 and Vitamin B12. Both beef and black beans contain significant amounts of riboflavin.
| Beef | Black Beans | |
|---|---|---|
| Thiamin | 0.051 MG | 0.14 MG |
| Riboflavin | 0.176 MG | 0.12 MG |
| Niacin | 4.537 MG | 0.62 MG |
| Pantothenic acid | 0.658 MG | 0.184 MG |
| Vitamin B6 | 0.336 MG | 0.055 MG |
| Folate | 11 UG | 61 UG |
| Vitamin B12 | 2.9 UG | ~ |
Minerals
calcium
Beef and black beans contain similar amounts of calcium - beef has 35mg of calcium per 100 grams and black bean has 35mg of calcium.
iron
Beef and black beans contain similar amounts of iron - beef has 2.3mg of iron per 100 grams and black bean has 1.9mg of iron.
potassium
Both beef and black beans are high in potassium. Beef is very similar to beef for potassium - beef has 275mg of potassium per 100 grams and black bean has 308mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both beef and black beans contain significant amounts of alpha linoleic acid (ALA).
| Beef | Black Beans | |
|---|---|---|
| alpha linoleic acid | 0.056 G | 0.057 G |
| Total | 0.056 G | 0.057 G |
omega 6s
Comparing omega-6 fatty acids, beef has more linoleic acid than black bean per 100 grams.
| Beef | Black Beans | |
|---|---|---|
| other omega 6 | 0.012 G | ~ |
| linoleic acid | 0.39 G | 0.068 G |
| Total | 0.402 G | 0.068 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: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Black Beans (Beans, black turtle, mature seeds, canned) .
Cooked Beef g
()
|
Daily Values (%) |
Black Beans g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
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 % |
|
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 % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
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 beef or black beans contain more calories in 100 grams?Beef is high in calories and black bean has 70% less calories than beef - beef has 277 calories in 100g and black bean has 91 calories.
Is beef or black beans better for protein?
Beef is a fantastic source of protein and it has 320% more protein than black bean - beef has 25.4g of protein per 100 grams and black bean has 6g of protein.
Does black beans or beef have more carbohydrates?
By weight, beef has fewer carbohydrates than black bean - black bean has 16.6g of carbs for 100g and beef has no carbs..
Does beef or black beans contain more potassium?
Both beef and black beans are high in potassium. Beef is very similar to beef for potassium - beef has 275mg of potassium in 100 grams and black bean has 308mg of potassium.