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.
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.
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) .
Black Beans g
()
|
Daily Values (%) |
Green Bean 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 % |
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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 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.