Black Beans vs. Garlic

Nutrition comparison of Black Beans and Garlic


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of black beans versus garlic (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in black beans and garlic:

  • Both garlic and black beans are high in dietary fiber and potassium.
  • Garlic has more pantothenic acid and Vitamin B6, however, black bean contains more folate.
  • Garlic is an excellent source of Vitamin C and calcium.
Detailed nutritional comparison of black beans and garlic 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: Black Beans (Beans, black turtle, mature seeds, canned) and Garlic (Garlic, raw) . Have a correction or suggestions? Shoot us an email.


Image of Black Beans src
Image of Garlic src

Calories and Carbs

calories

Garlic is high in calories and black bean has 39% less calories than garlic - garlic has 149 calories per 100 grams and black bean has 91 calories.

For macronutrient ratios, black beans is heavier in protein, lighter in carbs and similar to garlic for fat. Black beans has a macronutrient ratio of 26:71:3 and for garlic, 16:82:3 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Black Beans Garlic
Protein 26% 16%
Carbohydrates 71% 82%
Fat 3% 3%
Alcohol ~ ~

carbohydrates

Garlic is high in carbohydrates and black bean has 50% less carbohydrates than garlic - garlic has 33.1g of total carbs per 100 grams and black bean has 16.6g of carbohydrates.

dietary fiber

Both garlic and black beans are high in dietary fiber. Black bean has 229% more dietary fiber than garlic - garlic has 2.1g of dietary fiber per 100 grams and black bean has 6.9g of dietary fiber.

sugar

Garlic and black beans contain similar amounts of sugar - garlic has 1g of sugar per 100 grams and black bean has 0.23g of sugar.

Protein

protein

Garlic and black beans contain similar amounts of protein - garlic has 6.4g of protein per 100 grams and black bean has 6g of protein.

Fat

saturated fat

Both garlic and black beans are low in saturated fat - garlic has 0.09g of saturated fat per 100 grams and black bean has 0.08g of saturated fat.

Vitamins

Vitamin C

Garlic is an excellent source of Vitamin C and it has 10 times more Vitamin C than black bean - garlic has 31.2mg of Vitamin C per 100 grams and black bean has 2.7mg of Vitamin C.

Vitamin A

Black beans and garlic contain similar amounts of Vitamin A - black bean has 1.2ug of Vitamin A per 100 grams and garlic does not contain significant amounts.

Vitamin E

Garlic and black beans contain similar amounts of Vitamin E - garlic has 0.08mg of Vitamin E per 100 grams and black bean has 0.62mg of Vitamin E.

Vitamin K

Garlic and black beans contain similar amounts of Vitamin K - garlic has 1.7ug of Vitamin K per 100 grams and black bean has 2.3ug of Vitamin K.

The B Vitamins

Garlic has more pantothenic acid and Vitamin B6, however, black bean contains more folate. Both black beans and garlic contain significant amounts of thiamin, riboflavin and niacin.

Black Beans Garlic
Thiamin 0.14 MG 0.2 MG
Riboflavin 0.12 MG 0.11 MG
Niacin 0.62 MG 0.7 MG
Pantothenic acid 0.184 MG 0.596 MG
Vitamin B6 0.055 MG 1.235 MG
Folate 61 UG 3 UG

Minerals

calcium

Garlic is an excellent source of calcium and it has 417% more calcium than black bean - garlic has 181mg of calcium per 100 grams and black bean has 35mg of calcium.

iron

Garlic and black beans contain similar amounts of iron - garlic has 1.7mg of iron per 100 grams and black bean has 1.9mg of iron.

potassium

Both garlic and black beans are high in potassium. Garlic has 30% more potassium than black bean - garlic has 401mg 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 garlic per 100 grams.

Black Beans Garlic
alpha linoleic acid 0.057 G 0.02 G
Total 0.057 G 0.02 G

omega 6s

Comparing omega-6 fatty acids, garlic has more linoleic acid than black bean per 100 grams.

Black Beans Garlic
linoleic acid 0.068 G 0.229 G
Total 0.068 G 0.229 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 Garlic (Garlic, raw) .

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FAQ

Does garlic or black beans contain more calories in 100 grams?
Garlic is high in calories and black bean has 40% less calories than garlic - garlic has 149 calories in 100g and black bean has 91 calories.

Does garlic or black beans have more carbohydrates?
By weight, garlic is high in carbohydrates and black bean has 50% fewer carbohydrates than garlic - garlic has 33.1g of carbs for 100g and black bean has 16.6g of carbohydrates.

Does garlic or black beans contain more calcium?
Garlic is a rich source of calcium and it has 420% more calcium than black bean - garlic has 181mg of calcium in 100 grams and black bean has 35mg of calcium.

Does garlic or black beans contain more potassium?
Both garlic and black beans are high in potassium. Garlic has 30% more potassium than black bean - garlic has 401mg of potassium in 100 grams and black bean has 308mg of potassium.