Avocado vs. Black Beans
Nutrition comparison of Avocado and Black Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
avocado
versus
black beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in avocado and black beans:
- Both avocado and black beans are high in dietary fiber and potassium.
- Avocado has more niacin, pantothenic acid and Vitamin B6.
- Black bean has 27.3 times less saturated fat than avocado.
USDA sources for nutritional information: Avocado (Avocados, raw, California) and Black Beans (Beans, black turtle, mature seeds, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Avocado is high in calories and black bean has 46% less calories than avocado - avocado has 167 calories per 100 grams and black bean has 91 calories.
For macronutrient ratios, avocado is much lighter in protein, much lighter in carbs and much heavier in fat compared to black beans per calorie. Avocado has a macronutrient ratio of 4:19:77 and for black beans, 26:71:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Avocado | Black Beans | |
|---|---|---|
| Protein | 4% | 26% |
| Carbohydrates | 19% | 71% |
| Fat | 77% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Avocado has 48% less carbohydrates than black bean - avocado has 8.6g of total carbs per 100 grams and black bean has 16.6g of carbohydrates.
dietary fiber
Both avocado and black beans are high in dietary fiber. Avocado is very similar to avocado for dietary fiber - avocado has 6.8g of dietary fiber per 100 grams and black bean has 6.9g of dietary fiber.
sugar
Avocado and black beans contain similar amounts of sugar - avocado has 0.3g of sugar per 100 grams and black bean has 0.23g of sugar.
Protein
protein
Black bean has 208% more protein than avocado - avocado has 2g of protein per 100 grams and black bean has 6g of protein.
Fat
saturated fat
Black bean has 27.3 times less saturated fat than avocado - avocado has 2.1g of saturated fat per 100 grams and black bean has 0.08g of saturated fat.
Vitamins
Vitamin C
Avocado has 226% more Vitamin C than black bean - avocado has 8.8mg of Vitamin C per 100 grams and black bean has 2.7mg of Vitamin C.
Vitamin A
Avocado has more Vitamin A than black bean - avocado has 7ug of Vitamin A per 100 grams and black bean does not contain significant amounts.
Vitamin E
Avocado and black beans contain similar amounts of Vitamin E - avocado has 2mg of Vitamin E per 100 grams and black bean has 0.62mg of Vitamin E.
Vitamin K
Avocado and black beans contain similar amounts of Vitamin K - avocado has 21ug of Vitamin K per 100 grams and black bean has 2.3ug of Vitamin K.
The B Vitamins
Avocado has more niacin, pantothenic acid and Vitamin B6. Both avocado and black beans contain significant amounts of thiamin, riboflavin and folate.
| Avocado | Black Beans | |
|---|---|---|
| Thiamin | 0.075 MG | 0.14 MG |
| Riboflavin | 0.143 MG | 0.12 MG |
| Niacin | 1.912 MG | 0.62 MG |
| Pantothenic acid | 1.463 MG | 0.184 MG |
| Vitamin B6 | 0.287 MG | 0.055 MG |
| Folate | 89 UG | 61 UG |
Minerals
calcium
Black bean has 169% more calcium than avocado - avocado has 13mg of calcium per 100 grams and black bean has 35mg of calcium.
iron
Black bean has 211% more iron than avocado - avocado has 0.61mg of iron per 100 grams and black bean has 1.9mg of iron.
potassium
Both avocado and black beans are high in potassium. Avocado has 65% more potassium than black bean - avocado has 507mg of potassium per 100 grams and black bean has 308mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, avocado has more alpha linoleic acid (ALA) than black bean per 100 grams.
| Avocado | Black Beans | |
|---|---|---|
| alpha linoleic acid | 0.125 G | 0.057 G |
| Total | 0.125 G | 0.057 G |
omega 6s
Comparing omega-6 fatty acids, avocado has more linoleic acid than black bean per 100 grams.
| Avocado | Black Beans | |
|---|---|---|
| linoleic acid | 1.674 G | 0.068 G |
| other omega 6 | 0.015 G | ~ |
| Total | 1.689 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: Avocado (Avocados, raw, California) and Black Beans (Beans, black turtle, mature seeds, canned) .
Avocado g
()
|
Daily Values (%) |
Black Beans g
()
|
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|---|---|---|---|---|---|---|---|
| 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 avocado or black beans contain more calories in 100 grams?Avocado is high in calories and black bean has 50% less calories than avocado - avocado has 167 calories in 100g and black bean has 91 calories.
Does avocado or black beans have more carbohydrates?
By weight, avocado has 50% fewer carbohydrates than black bean - avocado has 8.6g of carbs for 100g and black bean has 16.6g of carbohydrates.
Does avocado or black beans contain more potassium?
Both avocado and black beans are high in potassium. Avocado has 70% more potassium than black bean - avocado has 507mg of potassium in 100 grams and black bean has 308mg of potassium.