Black Beans vs. Pecan
Nutrition comparison of Black Beans and Pecan
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
black beans
versus
pecan
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in black beans and pecan:
- Both pecan and black beans are high in dietary fiber and potassium.
- Pecan has more thiamin, pantothenic acid and Vitamin B6, however, black bean contains more folate.
- Pecan is a great source of iron and protein.
- Pecan is an excellent source of calcium.
USDA sources for nutritional information: Black Beans (Beans, black turtle, mature seeds, canned) and Pecan (Nuts, pecans) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pecan is high in calories and black bean has 87% less calories than pecan - pecan has 691 calories per 100 grams and black bean has 91 calories.
For macronutrient ratios, black beans is much heavier in protein, much heavier in carbs and much lighter in fat compared to pecan per calorie. Black beans has a macronutrient ratio of 26:71:3 and for pecan, 5:8:88 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Black Beans | Pecan | |
|---|---|---|
| Protein | 26% | 5% |
| Carbohydrates | 71% | 8% |
| Fat | 3% | 88% |
| Alcohol | ~ | ~ |
carbohydrates
Pecan and black beans contain similar amounts of carbs - pecan has 13.9g of total carbs per 100 grams and black bean has 16.6g of carbohydrates.
dietary fiber
Both pecan and black beans are high in dietary fiber. Pecan has 39% more dietary fiber than black bean - pecan has 9.6g of dietary fiber per 100 grams and black bean has 6.9g of dietary fiber.
sugar
Pecan and black beans contain similar amounts of sugar - pecan has 4g of sugar per 100 grams and black bean has 0.23g of sugar.
Protein
protein
Pecan is a great source of protein and it has 52% more protein than black bean - pecan has 9.2g of protein per 100 grams and black bean has 6g of protein.
Fat
saturated fat
Pecan is high in saturated fat and black bean has 99% less saturated fat than pecan - pecan has 6.2g of saturated fat per 100 grams and black bean has 0.08g of saturated fat.
Vitamins
Vitamin C
Pecan and black beans contain similar amounts of Vitamin C - pecan has 1.1mg of Vitamin C per 100 grams and black bean has 2.7mg of Vitamin C.
Vitamin A
Pecan and black beans contain similar amounts of Vitamin A - pecan has 3ug of Vitamin A per 100 grams and black bean does not contain significant amounts.
Vitamin E
Pecan and black beans contain similar amounts of Vitamin E - pecan has 1.4mg of Vitamin E per 100 grams and black bean has 0.62mg of Vitamin E.
Vitamin K
Pecan and black beans contain similar amounts of Vitamin K - pecan has 3.5ug of Vitamin K per 100 grams and black bean has 2.3ug of Vitamin K.
The B Vitamins
Pecan has more thiamin, pantothenic acid and Vitamin B6, however, black bean contains more folate. Both black beans and pecan contain significant amounts of riboflavin and niacin.
| Black Beans | Pecan | |
|---|---|---|
| Thiamin | 0.14 MG | 0.66 MG |
| Riboflavin | 0.12 MG | 0.13 MG |
| Niacin | 0.62 MG | 1.167 MG |
| Pantothenic acid | 0.184 MG | 0.863 MG |
| Vitamin B6 | 0.055 MG | 0.21 MG |
| Folate | 61 UG | 22 UG |
Minerals
calcium
Pecan is an excellent source of calcium and it has 100% more calcium than black bean - pecan has 70mg of calcium per 100 grams and black bean has 35mg of calcium.
iron
Pecan is a great source of iron and it has 33% more iron than black bean - pecan has 2.5mg of iron per 100 grams and black bean has 1.9mg of iron.
potassium
Both pecan and black beans are high in potassium. Pecan has 33% more potassium than black bean - pecan has 410mg of potassium per 100 grams and black bean has 308mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pecan has more alpha linoleic acid (ALA) than black bean per 100 grams.
| Black Beans | Pecan | |
|---|---|---|
| alpha linoleic acid | 0.057 G | 0.986 G |
| Total | 0.057 G | 0.986 G |
omega 6s
Comparing omega-6 fatty acids, pecan has more linoleic acid than black bean per 100 grams.
| Black Beans | Pecan | |
|---|---|---|
| linoleic acid | 0.068 G | 20.628 G |
| other omega 6 | ~ | 0.069 G |
| Total | 0.068 G | 20.697 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 Pecan (Nuts, pecans) .
Black Beans g
()
|
Daily Values (%) |
Pecan 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 % |
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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 pecan or black beans contain more calories in 100 grams?Pecan is high in calories and black bean has 90% less calories than pecan - pecan has 691 calories in 100g and black bean has 91 calories.
Does pecan or black beans have more carbohydrates?
By weight, pecan and black beans contain similar amounts of carbs - pecan has 13.9g of carbs for 100g and black bean has 16.6g of carbohydrates.
Does pecan or black beans contain more calcium?
Pecan is a rich source of calcium and it has 100% more calcium than black bean - pecan has 70mg of calcium in 100 grams and black bean has 35mg of calcium.
Does pecan or black beans contain more potassium?
Both pecan and black beans are high in potassium. Pecan has 30% more potassium than black bean - pecan has 410mg of potassium in 100 grams and black bean has 308mg of potassium.