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.
Detailed nutritional comparison of apple 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: 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.


Image of Apple src
Image of Black Beans src

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 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

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