Black Beans vs. Brazil Nut
Nutrition comparison of Black Beans and Brazil Nut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
black beans
versus
brazil nut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in black beans and brazil nut:
- Both brazil nut and black beans are high in dietary fiber and potassium.
- Brazil nut has more thiamin, however, black bean contains more riboflavin and folate.
- Brazil nut has signficantly more Vitamin E than black bean.
- Brazil nut is a great source of iron.
- Brazil nut is an excellent source of calcium and protein.
USDA sources for nutritional information: Black Beans (Beans, black turtle, mature seeds, canned) and Brazil Nut (Nuts, brazilnuts, dried, unblanched) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Brazil nut is high in calories and black bean has 86% less calories than brazil nut - brazil nut has 659 calories per 100 grams and black bean has 91 calories.
For macronutrient ratios, black beans is heavier in protein, much heavier in carbs and much lighter in fat compared to brazil nut per calorie. Black beans has a macronutrient ratio of 26:71:3 and for brazil nut, 8:7:85 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Black Beans | Brazil Nut | |
|---|---|---|
| Protein | 26% | 8% |
| Carbohydrates | 71% | 7% |
| Fat | 3% | 85% |
| Alcohol | ~ | ~ |
carbohydrates
Brazil nut and black beans contain similar amounts of carbs - brazil nut has 11.7g of total carbs per 100 grams and black bean has 16.6g of carbohydrates.
dietary fiber
Both brazil nut and black beans are high in dietary fiber. Brazil nut has a little more dietary fiber (9%) than black bean by weight - brazil nut has 7.5g of dietary fiber per 100 grams and black bean has 6.9g of dietary fiber.
sugar
Brazil nut and black beans contain similar amounts of sugar - brazil nut has 2.3g of sugar per 100 grams and black bean has 0.23g of sugar.
Protein
protein
Brazil nut is an excellent source of protein and it has 137% more protein than black bean - brazil nut has 14.3g of protein per 100 grams and black bean has 6g of protein.
Fat
saturated fat
Brazil nut is high in saturated fat and black bean has 100% less saturated fat than brazil nut - brazil nut has 16.1g of saturated fat per 100 grams and black bean has 0.08g of saturated fat.
Vitamins
Vitamin C
Brazil nut and black beans contain similar amounts of Vitamin C - brazil nut has 0.7mg of Vitamin C per 100 grams and black bean has 2.7mg of Vitamin C.
Vitamin A
Black beans and brazil nut contain similar amounts of Vitamin A - black bean has 1.2ug of Vitamin A per 100 grams and brazil nut does not contain significant amounts.
Vitamin E
Brazil nut has signficantly more Vitamin E than black bean - brazil nut has 5.7mg of Vitamin E per 100 grams and black bean has 0.62mg of Vitamin E.
Vitamin K
Black beans and brazil nut contain similar amounts of Vitamin K - black bean has 2.3ug of Vitamin K per 100 grams and brazil nut does not contain significant amounts.
The B Vitamins
Brazil nut has more thiamin, however, black bean contains more riboflavin and folate. Both black beans and brazil nut contain significant amounts of niacin, pantothenic acid and Vitamin B6.
| Black Beans | Brazil Nut | |
|---|---|---|
| Thiamin | 0.14 MG | 0.617 MG |
| Riboflavin | 0.12 MG | 0.035 MG |
| Niacin | 0.62 MG | 0.295 MG |
| Pantothenic acid | 0.184 MG | 0.184 MG |
| Vitamin B6 | 0.055 MG | 0.101 MG |
| Folate | 61 UG | 22 UG |
Minerals
calcium
Brazil nut is an excellent source of calcium and it has 357% more calcium than black bean - brazil nut has 160mg of calcium per 100 grams and black bean has 35mg of calcium.
iron
Brazil nut is a great source of iron and it has 28% more iron than black bean - brazil nut has 2.4mg of iron per 100 grams and black bean has 1.9mg of iron.
potassium
Both brazil nut and black beans are high in potassium. Brazil nut has 114% more potassium than black bean - brazil nut has 659mg 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 black beans and brazil nut contain significant amounts of alpha linoleic acid (ALA).
| Black Beans | Brazil Nut | |
|---|---|---|
| alpha linoleic acid | 0.057 G | 0.036 G |
| Total | 0.057 G | 0.036 G |
omega 6s
Comparing omega-6 fatty acids, brazil nut has more linoleic acid than black bean per 100 grams.
| Black Beans | Brazil Nut | |
|---|---|---|
| linoleic acid | 0.068 G | 24.363 G |
| other omega 6 | ~ | 0.018 G |
| Total | 0.068 G | 24.381 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: Black Beans (Beans, black turtle, mature seeds, canned) and Brazil Nut (Nuts, brazilnuts, dried, unblanched) .
Black Beans g
()
|
Daily Values (%) |
Brazil Nut g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
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UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does brazil nut or black beans contain more calories in 100 grams?Brazil nut is high in calories and black bean has 90% less calories than brazil nut - brazil nut has 659 calories in 100g and black bean has 91 calories.
Does brazil nut or black beans have more carbohydrates?
By weight, brazil nut and black beans contain similar amounts of carbs - brazil nut has 11.7g of carbs for 100g and black bean has 16.6g of carbohydrates.
Does brazil nut or black beans contain more calcium?
Brazil nut is a rich source of calcium and it has 360% more calcium than black bean - brazil nut has 160mg of calcium in 100 grams and black bean has 35mg of calcium.
Does brazil nut or black beans contain more potassium?
Both brazil nut and black beans are high in potassium. Brazil nut has 110% more potassium than black bean - brazil nut has 659mg of potassium in 100 grams and black bean has 308mg of potassium.