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.
Detailed nutritional comparison of black beans and red bell pepper is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Black Beans src
Image of Red Bell Pepper src

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, 13:78:9 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Black Beans Red Bell Pepper
Protein 26% 13%
Carbohydrates 71% 78%
Fat 3% 9%
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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Black Beans or Red Bell Pepper .

Note: The specific food items compared are: Black Beans (Beans, black turtle, mature seeds, canned) and Red Bell Pepper (Peppers, sweet, red, raw) .

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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.