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.
Detailed nutritional comparison of beef and black beans is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Beef src
Image of Black Beans src

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 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 Beef or Black Beans .

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

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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.