Black Beans vs. Green Bean

Nutrition comparison of Black Beans and Green Bean


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

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

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

  • Both green bean and black beans are high in dietary fiber and potassium.
  • Green bean has 58% less carbohydrates than black bean.
  • Green bean has 66% less calories than black bean.
  • Green bean has more Vitamin B6.
  • Green bean is a great source of Vitamin C.
Detailed nutritional comparison of black beans and green bean 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 Green Bean (Beans, snap, green, raw) . Have a correction or suggestions? Shoot us an email.


Image of Black Beans src
Image of Green Bean src

Here's an infographic summarizing the nutritional differences between black beans and green bean. marks particularly rich nutrients.


Calories and Carbs

calories

Green bean has 66% less calories than black bean - green bean has 31 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 green bean for fat. Black beans has a macronutrient ratio of 26:71:3 and for green bean, 20:76:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Black Beans Green Bean
Protein 26% 20%
Carbohydrates 71% 76%
Fat 3% 5%
Alcohol ~ ~

carbohydrates

Green bean has 58% less carbohydrates than black bean - green bean has 7g of total carbs per 100 grams and black bean has 16.6g of carbohydrates.

dietary fiber

Both green bean and black beans are high in dietary fiber. Black bean has 156% more dietary fiber than green bean - green bean has 2.7g of dietary fiber per 100 grams and black bean has 6.9g of dietary fiber.

sugar

Green bean and black beans contain similar amounts of sugar - green bean has 3.3g of sugar per 100 grams and black bean has 0.23g of sugar.

Protein

protein

Black bean has 230% more protein than green bean - green bean has 1.8g of protein per 100 grams and black bean has 6g of protein.

Fat

saturated fat

Both green bean and black beans are low in saturated fat - green bean has 0.05g of saturated fat per 100 grams and black bean has 0.08g of saturated fat.

Vitamins

Vitamin C

Green bean is a great source of Vitamin C and it has 352% more Vitamin C than black bean - green bean has 12.2mg of Vitamin C per 100 grams and black bean has 2.7mg of Vitamin C.

Vitamin A

Green bean has more Vitamin A than black bean - green bean has 35ug of Vitamin A per 100 grams and black bean does not contain significant amounts.

Vitamin E

Green bean and black beans contain similar amounts of Vitamin E - green bean has 0.41mg of Vitamin E per 100 grams and black bean has 0.62mg of Vitamin E.

Vitamin K

Green bean has 17 times more Vitamin K than black bean - green bean has 43ug of Vitamin K per 100 grams and black bean has 2.3ug of Vitamin K.

The B Vitamins

Green bean has more Vitamin B6. Both black beans and green bean contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and folate.

Black Beans Green Bean
Thiamin 0.14 MG 0.082 MG
Riboflavin 0.12 MG 0.104 MG
Niacin 0.62 MG 0.734 MG
Pantothenic acid 0.184 MG 0.225 MG
Vitamin B6 0.055 MG 0.141 MG
Folate 61 UG 33 UG

Minerals

calcium

Green bean and black beans contain similar amounts of calcium - green bean has 37mg of calcium per 100 grams and black bean has 35mg of calcium.

iron

Black bean has 84% more iron than green bean - green bean has 1mg of iron per 100 grams and black bean has 1.9mg of iron.

potassium

Both green bean and black beans are high in potassium. Black bean has 46% more potassium than green bean - green bean has 211mg 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 green bean contain significant amounts of alpha linoleic acid (ALA).

Black Beans Green Bean
alpha linoleic acid 0.057 G 0.069 G
Total 0.057 G 0.069 G

omega 6s

Comparing omega-6 fatty acids, both black beans and green bean contain significant amounts of linoleic acid.

Black Beans Green Bean
linoleic acid 0.068 G 0.044 G
Total 0.068 G 0.044 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 Green Bean (Beans, snap, green, raw) .

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FAQ

Does green bean or black beans contain more calories in 100 grams?
Green bean has 70% less calories than black bean - green bean has 31 calories in 100g and black bean has 91 calories.

Does green bean or black beans have more carbohydrates?
By weight, green bean has 60% fewer carbohydrates than black bean - green bean has 7g of carbs for 100g and black bean has 16.6g of carbohydrates.

Does green bean or black beans contain more potassium?
Both green bean and black beans are high in potassium. Black bean has 50% more potassium than green bean - green bean has 211mg of potassium in 100 grams and black bean has 308mg of potassium.