Mushroom vs. Black Beans
Nutrition comparison of Mushroom and Black Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mushroom
versus
black beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mushroom and black beans:
- Both black beans and mushroom are high in potassium.
- Black bean has signficantly more calcium than mushroom.
- Black bean is an excellent source of dietary fiber.
- Mushroom has 3.1 times less calories than black bean.
- Mushroom has 4 times less carbohydrates than black bean.
- Mushroom has more riboflavin, niacin, pantothenic acid and Vitamin B12, however, black bean contains more folate.
USDA sources for nutritional information: Mushroom (Mushrooms, white, raw) and Black Beans (Beans, black turtle, mature seeds, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Mushroom has 3.1 times less calories than black bean - black bean has 91 calories per 100 grams and mushroom has 22 calories.
For macronutrient ratios, mushroom is heavier in protein, much lighter in carbs and heavier in fat compared to black beans per calorie. Mushroom has a macronutrient ratio of 44:47:9 and for black beans, 26:71:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mushroom | Black Beans | |
|---|---|---|
| Protein | 44% | 26% |
| Carbohydrates | 47% | 71% |
| Fat | 9% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Mushroom has 4 times less carbohydrates than black bean - black bean has 16.6g of total carbs per 100 grams and mushroom has 3.3g of carbohydrates.
dietary fiber
Black bean is an excellent source of dietary fiber and it has 590% more dietary fiber than mushroom - black bean has 6.9g of dietary fiber per 100 grams and mushroom has 1g of dietary fiber.
sugar
Black beans and mushroom contain similar amounts of sugar - black bean has 0.23g of sugar per 100 grams and mushroom has 2g of sugar.
Protein
protein
Black bean has 95% more protein than mushroom - black bean has 6g of protein per 100 grams and mushroom has 3.1g of protein.
Fat
saturated fat
Both black beans and mushroom are low in saturated fat - black bean has 0.08g of saturated fat per 100 grams and mushroom has 0.05g of saturated fat.
Vitamins
Vitamin C
Black beans and mushroom contain similar amounts of Vitamin C - black bean has 2.7mg of Vitamin C per 100 grams and mushroom has 2.1mg of Vitamin C.
Vitamin A
Black beans and mushroom contain similar amounts of Vitamin A - black bean has 1.2ug of Vitamin A per 100 grams and mushroom does not contain significant amounts.
Vitamin D
Mushroom has more Vitamin D than black bean - mushroom has 7iu of Vitamin D per 100 grams and black bean does not contain significant amounts.
Vitamin E
Black beans and mushroom contain similar amounts of Vitamin E - black bean has 0.62mg of Vitamin E per 100 grams and mushroom has 0.01mg of Vitamin E.
Vitamin K
Black beans and mushroom contain similar amounts of Vitamin K - black bean has 2.3ug of Vitamin K per 100 grams and mushroom does not contain significant amounts.
The B Vitamins
Mushroom has more riboflavin, niacin, pantothenic acid and Vitamin B12, however, black bean contains more folate. Both mushroom and black beans contain significant amounts of thiamin and Vitamin B6.
| Mushroom | Black Beans | |
|---|---|---|
| Thiamin | 0.081 MG | 0.14 MG |
| Riboflavin | 0.402 MG | 0.12 MG |
| Niacin | 3.607 MG | 0.62 MG |
| Pantothenic acid | 1.497 MG | 0.184 MG |
| Vitamin B6 | 0.104 MG | 0.055 MG |
| Folate | 17 UG | 61 UG |
| Vitamin B12 | 0.04 UG | ~ |
Minerals
calcium
Black bean has signficantly more calcium than mushroom - black bean has 35mg of calcium per 100 grams and mushroom has 3mg of calcium.
iron
Black bean has 280% more iron than mushroom - black bean has 1.9mg of iron per 100 grams and mushroom has 0.5mg of iron.
potassium
Both black beans and mushroom are high in potassium. Black bean is very similar to black bean for potassium - black bean has 308mg of potassium per 100 grams and mushroom has 318mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, mushroom has more linoleic acid than black bean per 100 grams.
| Mushroom | Black Beans | |
|---|---|---|
| linoleic acid | 0.16 G | 0.068 G |
| Total | 0.16 G | 0.068 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: Mushroom (Mushrooms, white, raw) and Black Beans (Beans, black turtle, mature seeds, canned) .
Mushroom g
()
|
Daily Values (%) |
Black Beans 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | chlorine | 5% |
|
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% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 black beans or mushroom contain more calories in 100 grams?Mushroom has 3.1 times less calories than black bean - black bean has 91 calories in 100g and mushroom has 22 calories.
Is black beans or mushroom better for protein?
Black bean has 100% more protein than mushroom - black bean has 6g of protein per 100 grams and mushroom has 3.1g of protein.
Does black beans or mushroom have more carbohydrates?
By weight, mushroom has 4 times fewer carbohydrates than black bean - black bean has 16.6g of carbs for 100g and mushroom has 3.3g of carbohydrates.
Does black beans or mushroom contain more potassium?
Both black beans and mushroom are high in potassium. Black bean is very similar to black bean for potassium - black bean has 308mg of potassium in 100 grams and mushroom has 318mg of potassium.