Plums vs. Black Beans
Nutrition comparison of Plums and Black Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
plums
versus
black beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in plums and black beans:
- Black bean has 42.1 times less sugar than plum.
- Black bean has more thiamin, riboflavin and folate.
- Black bean has signficantly more calcium than plum.
- Black bean has signficantly more iron than plum.
- Black bean is an excellent source of dietary fiber and potassium.
USDA sources for nutritional information: Plums (Plums, raw) and Black Beans (Beans, black turtle, mature seeds, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Plum has 49% less calories than black bean - plum has 46 calories per 100 grams and black bean has 91 calories.
For macronutrient ratios, plums is lighter in protein, heavier in carbs and similar to black beans for fat. Plums has a macronutrient ratio of 6:89:5 and for black beans, 26:71:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Plums | Black Beans | |
|---|---|---|
| Protein | 6% | 26% |
| Carbohydrates | 89% | 71% |
| Fat | 5% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Plums and black beans contain similar amounts of carbs - plum has 11.4g of total carbs per 100 grams and black bean has 16.6g of carbohydrates.
dietary fiber
Black bean is an excellent source of dietary fiber and it has 393% more dietary fiber than plum - plum has 1.4g of dietary fiber per 100 grams and black bean has 6.9g of dietary fiber.
sugar
Black bean has 42.1 times less sugar than plum - plum has 9.9g of sugar per 100 grams and black bean has 0.23g of sugar.
Protein
protein
Black bean has 761% more protein than plum - plum has 0.7g of protein per 100 grams and black bean has 6g of protein.
Fat
saturated fat
Both plums and black beans are low in saturated fat - plum has 0.02g of saturated fat per 100 grams and black bean has 0.08g of saturated fat.
Vitamins
Vitamin C
Plum has 252% more Vitamin C than black bean - plum has 9.5mg of Vitamin C per 100 grams and black bean has 2.7mg of Vitamin C.
Vitamin A
Plum has more Vitamin A than black bean - plum has 17ug of Vitamin A per 100 grams and black bean does not contain significant amounts.
Vitamin E
Plums and black beans contain similar amounts of Vitamin E - plum has 0.26mg of Vitamin E per 100 grams and black bean has 0.62mg of Vitamin E.
Vitamin K
Plums and black beans contain similar amounts of Vitamin K - plum has 6.4ug of Vitamin K per 100 grams and black bean has 2.3ug of Vitamin K.
The B Vitamins
Black bean has more thiamin, riboflavin and folate. Both plums and black beans contain significant amounts of niacin, pantothenic acid and Vitamin B6.
| Plums | Black Beans | |
|---|---|---|
| Thiamin | 0.028 MG | 0.14 MG |
| Riboflavin | 0.026 MG | 0.12 MG |
| Niacin | 0.417 MG | 0.62 MG |
| Pantothenic acid | 0.135 MG | 0.184 MG |
| Vitamin B6 | 0.029 MG | 0.055 MG |
| Folate | 5 UG | 61 UG |
Minerals
calcium
Black bean has signficantly more calcium than plum - plum has 6mg of calcium per 100 grams and black bean has 35mg of calcium.
iron
Black bean has signficantly more iron than plum - plum has 0.17mg of iron per 100 grams and black bean has 1.9mg of iron.
potassium
Black bean is an excellent source of potassium and it has 96% more potassium than plum - plum has 157mg of potassium per 100 grams and black bean has 308mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both plums and black beans contain significant amounts of linoleic acid.
| Plums | Black Beans | |
|---|---|---|
| linoleic acid | 0.044 G | 0.068 G |
| Total | 0.044 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: Plums (Plums, raw) and Black Beans (Beans, black turtle, mature seeds, canned) .
Plums g
()
|
Daily Values (%) |
Black Beans g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 % |
|
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 plums or black beans contain more calories in 100 grams?Plum has 50% less calories than black bean - plum has 46 calories in 100g and black bean has 91 calories.
Does plums or black beans have more carbohydrates?
By weight, plums and black beans contain similar amounts of carbs - plum has 11.4g of carbs for 100g and black bean has 16.6g of carbohydrates.
Does plums or black beans contain more potassium?
Black bean is a rich source of potassium and it has 100% more potassium than plum - plum has 157mg of potassium in 100 grams and black bean has 308mg of potassium.