Black Beans vs. Butterhead Lettuce
Nutrition comparison of Black Beans and Butterhead Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
black beans
versus
butterhead lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in black beans and butterhead lettuce:
- Both butterhead lettuce and black beans are high in potassium.
- Black bean has more thiamin.
- Black bean is an excellent source of dietary fiber.
- Butterhead lettuce has 6.4 times less carbohydrates than black bean.
- Butterhead lettuce has signficantly less calories than black bean.
- Butterhead lettuce is a great source of Vitamin K.
- Butterhead lettuce is an excellent source of Vitamin A.
USDA sources for nutritional information: Black Beans (Beans, black turtle, mature seeds, canned) and Butterhead Lettuce (Lettuce, butterhead (includes boston and bibb types), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Butterhead lettuce has signficantly less calories than black bean - butterhead lettuce has 13 calories per 100 grams and black bean has 91 calories.
For macronutrient ratios, black beans is lighter in protein, heavier in carbs and lighter in fat compared to butterhead lettuce per calorie. Black beans has a macronutrient ratio of 26:71:3 and for butterhead lettuce, 33:57:11 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Black Beans | Butterhead Lettuce | |
|---|---|---|
| Protein | 26% | 33% |
| Carbohydrates | 71% | 57% |
| Fat | 3% | 11% |
| Alcohol | ~ | ~ |
carbohydrates
Butterhead lettuce has 6.4 times less carbohydrates than black bean - butterhead lettuce has 2.2g of total carbs per 100 grams and black bean has 16.6g of carbohydrates.
dietary fiber
Black bean is an excellent source of dietary fiber and it has 527% more dietary fiber than butterhead lettuce - butterhead lettuce has 1.1g of dietary fiber per 100 grams and black bean has 6.9g of dietary fiber.
sugar
Butterhead lettuce and black beans contain similar amounts of sugar - butterhead lettuce has 0.94g of sugar per 100 grams and black bean has 0.23g of sugar.
Protein
protein
Black bean has 347% more protein than butterhead lettuce - butterhead lettuce has 1.4g of protein per 100 grams and black bean has 6g of protein.
Fat
saturated fat
Both butterhead lettuce and black beans are low in saturated fat - butterhead lettuce has 0.03g of saturated fat per 100 grams and black bean has 0.08g of saturated fat.
Vitamins
Vitamin C
Butterhead lettuce and black beans contain similar amounts of Vitamin C - butterhead lettuce has 3.7mg of Vitamin C per 100 grams and black bean has 2.7mg of Vitamin C.
Vitamin A
Butterhead lettuce is an excellent source of Vitamin A and it has more Vitamin A than black bean - butterhead lettuce has 166ug of Vitamin A per 100 grams and black bean does not contain significant amounts.
Vitamin E
Butterhead lettuce and black beans contain similar amounts of Vitamin E - butterhead lettuce has 0.18mg of Vitamin E per 100 grams and black bean has 0.62mg of Vitamin E.
Vitamin K
Butterhead lettuce is a great source of Vitamin K and it has 43 times more Vitamin K than black bean - butterhead lettuce has 102.3ug of Vitamin K per 100 grams and black bean has 2.3ug of Vitamin K.
The B Vitamins
Black bean has more thiamin. Both black beans and butterhead lettuce contain significant amounts of riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Black Beans | Butterhead Lettuce | |
|---|---|---|
| Thiamin | 0.14 MG | 0.057 MG |
| Riboflavin | 0.12 MG | 0.062 MG |
| Niacin | 0.62 MG | 0.357 MG |
| Pantothenic acid | 0.184 MG | 0.15 MG |
| Vitamin B6 | 0.055 MG | 0.082 MG |
| Folate | 61 UG | 73 UG |
Minerals
calcium
Butterhead lettuce and black beans contain similar amounts of calcium - butterhead lettuce has 35mg of calcium per 100 grams and black bean has 35mg of calcium.
iron
Black bean has 53% more iron than butterhead lettuce - butterhead lettuce has 1.2mg of iron per 100 grams and black bean has 1.9mg of iron.
potassium
Both butterhead lettuce and black beans are high in potassium. Black bean has 29% more potassium than butterhead lettuce - butterhead lettuce has 238mg 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 butterhead lettuce contain significant amounts of alpha linoleic acid (ALA).
| Black Beans | Butterhead Lettuce | |
|---|---|---|
| alpha linoleic acid | 0.057 G | 0.083 G |
| Total | 0.057 G | 0.083 G |
omega 6s
Comparing omega-6 fatty acids, both black beans and butterhead lettuce contain significant amounts of linoleic acid.
| Black Beans | Butterhead Lettuce | |
|---|---|---|
| linoleic acid | 0.068 G | 0.034 G |
| Total | 0.068 G | 0.034 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 Butterhead Lettuce (Lettuce, butterhead (includes boston and bibb types), raw) .
Black Beans g
()
|
Daily Values (%) |
Butterhead Lettuce g
()
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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MG % | |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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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% |
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| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
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MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
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UG % | |
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5% | copper | 5% |
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MG % | |
| UG % |
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5% | fluoride | 5% |
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UG % | |
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5% | iodine | 5% |
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UG % | |
| MG % |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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| 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 butterhead lettuce or black beans contain more calories in 100 grams?Butterhead lettuce has signficantly less calories than black bean - butterhead lettuce has 13 calories in 100g and black bean has 91 calories.
Is butterhead lettuce or black beans better for protein?
Black bean has 350% more protein than butterhead lettuce - butterhead lettuce has 1.4g of protein per 100 grams and black bean has 6g of protein.
Does butterhead lettuce or black beans have more carbohydrates?
By weight, butterhead lettuce has 6.4 times fewer carbohydrates than black bean - butterhead lettuce has 2.2g of carbs for 100g and black bean has 16.6g of carbohydrates.
Does butterhead lettuce or black beans contain more potassium?
Both butterhead lettuce and black beans are high in potassium. Black bean has 30% more potassium than butterhead lettuce - butterhead lettuce has 238mg of potassium in 100 grams and black bean has 308mg of potassium.