Apple vs. Black Beans
Nutrition comparison of Apple and Black Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
apple
versus
black beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in apple and black beans:
- Both apple and black beans are high in dietary fiber.
- Black bean has 44.1 times less sugar than apple.
- Black bean has more thiamin, riboflavin, niacin, pantothenic acid and folate.
- Black bean has signficantly more calcium than apple.
- Black bean has signficantly more iron than apple.
- Black bean has signficantly more protein than apple.
- Black bean is an excellent source of potassium.
USDA sources for nutritional information: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Black Beans (Beans, black turtle, mature seeds, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Apple has 43% less calories than black bean - apple has 52 calories per 100 grams and black bean has 91 calories.
For macronutrient ratios, apple is much lighter in protein, much heavier in carbs and similar to black beans for fat. Apple has a macronutrient ratio of 2:96:3 and for black beans, 26:71:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Apple | Black Beans | |
|---|---|---|
| Protein | 2% | 26% |
| Carbohydrates | 96% | 71% |
| Fat | 3% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Apple and black beans contain similar amounts of carbs - apple has 13.8g of total carbs per 100 grams and black bean has 16.6g of carbohydrates.
dietary fiber
Both apple and black beans are high in dietary fiber. Black bean has 188% more dietary fiber than apple - apple has 2.4g of dietary fiber per 100 grams and black bean has 6.9g of dietary fiber.
sugar
Black bean has 44.1 times less sugar than apple - apple has 10.4g of sugar per 100 grams and black bean has 0.23g of sugar.
Protein
protein
Black bean has signficantly more protein than apple - apple has 0.26g of protein per 100 grams and black bean has 6g of protein.
Fat
saturated fat
Both apple and black beans are low in saturated fat - apple has 0.03g of saturated fat per 100 grams and black bean has 0.08g of saturated fat.
Vitamins
Vitamin C
Apple and black beans contain similar amounts of Vitamin C - apple has 4.6mg of Vitamin C per 100 grams and black bean has 2.7mg of Vitamin C.
Vitamin A
Apple and black beans contain similar amounts of Vitamin A - apple has 3ug of Vitamin A per 100 grams and black bean does not contain significant amounts.
Vitamin E
Apple and black beans contain similar amounts of Vitamin E - apple has 0.18mg of Vitamin E per 100 grams and black bean has 0.62mg of Vitamin E.
Vitamin K
Apple and black beans contain similar amounts of Vitamin K - apple has 2.2ug of Vitamin K per 100 grams and black bean has 2.3ug of Vitamin K.
The B Vitamins
Black bean has more thiamin, riboflavin, niacin, pantothenic acid and folate. Both apple and black beans contain significant amounts of Vitamin B6.
| Apple | Black Beans | |
|---|---|---|
| Thiamin | 0.017 MG | 0.14 MG |
| Riboflavin | 0.026 MG | 0.12 MG |
| Niacin | 0.091 MG | 0.62 MG |
| Pantothenic acid | 0.061 MG | 0.184 MG |
| Vitamin B6 | 0.041 MG | 0.055 MG |
| Folate | 3 UG | 61 UG |
Minerals
calcium
Black bean has signficantly more calcium than apple - apple has 6mg of calcium per 100 grams and black bean has 35mg of calcium.
iron
Black bean has signficantly more iron than apple - apple has 0.12mg of iron per 100 grams and black bean has 1.9mg of iron.
potassium
Black bean is an excellent source of potassium and it has 188% more potassium than apple - apple has 107mg of potassium per 100 grams and black bean has 308mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, black bean has more alpha linoleic acid (ALA) than apple per 100 grams.
| Apple | Black Beans | |
|---|---|---|
| alpha linoleic acid | 0.009 G | 0.057 G |
| Total | 0.009 G | 0.057 G |
omega 6s
Comparing omega-6 fatty acids, both apple and black beans contain significant amounts of linoleic acid.
| Apple | Black Beans | |
|---|---|---|
| linoleic acid | 0.043 G | 0.068 G |
| Total | 0.043 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: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Black Beans (Beans, black turtle, mature seeds, canned) .
Apple 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 apple or black beans contain more calories in 100 grams?Apple has 40% less calories than black bean - apple has 52 calories in 100g and black bean has 91 calories.
Does apple or black beans have more carbohydrates?
By weight, apple and black beans contain similar amounts of carbs - apple has 13.8g of carbs for 100g and black bean has 16.6g of carbohydrates.
Does apple or black beans contain more potassium?
Black bean is a rich source of potassium and it has 190% more potassium than apple - apple has 107mg of potassium in 100 grams and black bean has 308mg of potassium.