Black Beans vs. Red Bell Pepper
Nutrition comparison of Black Beans and Red Bell Pepper
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
black beans
versus
red bell pepper
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in black beans and red bell pepper:
- Both red bell pepper and black beans are high in dietary fiber and potassium.
- Black bean has more thiamin, however, red bell pepper contains more Vitamin B6.
- Black bean has signficantly more iron than red bell pepper.
- Red bell pepper has 64% less carbohydrates than black bean.
- Red bell pepper has 71% less calories than black bean.
- Red bell pepper is an excellent source of Vitamin A and Vitamin C.
USDA sources for nutritional information: Black Beans (Beans, black turtle, mature seeds, canned) and Red Bell Pepper (Peppers, sweet, red, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Red bell pepper has 71% less calories than black bean - red bell pepper has 26 calories per 100 grams and black bean has 91 calories.
For macronutrient ratios, black beans is heavier in protein, lighter in carbs and lighter in fat compared to red bell pepper per calorie. Black beans has a macronutrient ratio of 26:71:3 and for red bell pepper, 13:79:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Black Beans | Red Bell Pepper | |
|---|---|---|
| Protein | 26% | 13% |
| Carbohydrates | 71% | 79% |
| Fat | 3% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Red bell pepper has 64% less carbohydrates than black bean - red bell pepper has 6g of total carbs per 100 grams and black bean has 16.6g of carbohydrates.
dietary fiber
Both red bell pepper and black beans are high in dietary fiber. Black bean has 229% more dietary fiber than red bell pepper - red bell pepper has 2.1g of dietary fiber per 100 grams and black bean has 6.9g of dietary fiber.
sugar
Red bell pepper and black beans contain similar amounts of sugar - red bell pepper has 4.2g of sugar per 100 grams and black bean has 0.23g of sugar.
Protein
protein
Black bean has 509% more protein than red bell pepper - red bell pepper has 0.99g of protein per 100 grams and black bean has 6g of protein.
Fat
saturated fat
Both red bell pepper and black beans are low in saturated fat - red bell pepper has 0.06g of saturated fat per 100 grams and black bean has 0.08g of saturated fat.
Vitamins
Vitamin C
Red bell pepper is an excellent source of Vitamin C and it has 46 times more Vitamin C than black bean - red bell pepper has 127.7mg of Vitamin C per 100 grams and black bean has 2.7mg of Vitamin C.
Vitamin A
Red bell pepper is an excellent source of Vitamin A and it has more Vitamin A than black bean - red bell pepper has 157ug of Vitamin A per 100 grams and black bean does not contain significant amounts.
Vitamin E
Red bell pepper and black beans contain similar amounts of Vitamin E - red bell pepper has 1.6mg of Vitamin E per 100 grams and black bean has 0.62mg of Vitamin E.
Vitamin K
Red bell pepper and black beans contain similar amounts of Vitamin K - red bell pepper has 4.9ug of Vitamin K per 100 grams and black bean has 2.3ug of Vitamin K.
The B Vitamins
Black bean has more thiamin, however, red bell pepper contains more Vitamin B6. Both black beans and red bell pepper contain significant amounts of riboflavin, niacin, pantothenic acid and folate.
| Black Beans | Red Bell Pepper | |
|---|---|---|
| Thiamin | 0.14 MG | 0.054 MG |
| Riboflavin | 0.12 MG | 0.085 MG |
| Niacin | 0.62 MG | 0.979 MG |
| Pantothenic acid | 0.184 MG | 0.317 MG |
| Vitamin B6 | 0.055 MG | 0.291 MG |
| Folate | 61 UG | 46 UG |
Minerals
calcium
Black bean has 400% more calcium than red bell pepper - red bell pepper has 7mg of calcium per 100 grams and black bean has 35mg of calcium.
iron
Black bean has signficantly more iron than red bell pepper - red bell pepper has 0.43mg of iron per 100 grams and black bean has 1.9mg of iron.
potassium
Both red bell pepper and black beans are high in potassium. Black bean has 46% more potassium than red bell pepper - red bell pepper 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 red bell pepper contain significant amounts of alpha linoleic acid (ALA).
| Black Beans | Red Bell Pepper | |
|---|---|---|
| alpha linoleic acid | 0.057 G | 0.056 G |
| Total | 0.057 G | 0.056 G |
omega 6s
Comparing omega-6 fatty acids, both black beans and red bell pepper contain significant amounts of linoleic acid.
| Black Beans | Red Bell Pepper | |
|---|---|---|
| linoleic acid | 0.068 G | 0.1 G |
| Total | 0.068 G | 0.1 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 Red Bell Pepper (Peppers, sweet, red, raw) .
Black Beans g
()
|
Daily Values (%) |
Red Bell Pepper g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
| UG % |
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5% | fluoride | 5% |
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UG % | |
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5% | iodine | 5% |
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UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does red bell pepper or black beans contain more calories in 100 grams?Red bell pepper has 70% less calories than black bean - red bell pepper has 26 calories in 100g and black bean has 91 calories.
Does red bell pepper or black beans have more carbohydrates?
By weight, red bell pepper has 60% fewer carbohydrates than black bean - red bell pepper has 6g of carbs for 100g and black bean has 16.6g of carbohydrates.
Does red bell pepper or black beans contain more potassium?
Both red bell pepper and black beans are high in potassium. Black bean has 50% more potassium than red bell pepper - red bell pepper has 211mg of potassium in 100 grams and black bean has 308mg of potassium.