Black Beans vs. Russet Potato

Nutrition comparison of Black Beans and Russet Potato


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of black beans versus russet potato (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in black beans and russet potato:

  • Both russet potato and black beans are high in potassium.
  • Black bean has more riboflavin and folate, however, russet potato contains more Vitamin B6.
  • Black bean is an excellent source of dietary fiber.
Detailed nutritional comparison of black beans and russet potato 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 Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.


Image of Black Beans src
Image of Russet Potato src

Calories and Carbs

calories

Russet potato and black beans contain similar amounts of calories - russet potato has 79 calories per 100 grams and black bean has 91 calories.

For macronutrient ratios, black beans is heavier in protein, lighter in carbs and similar to russet potato for fat. Black beans has a macronutrient ratio of 26:71:3 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Black Beans Russet Potato
Protein 26% 11%
Carbohydrates 71% 89%
Fat 3% 1%
Alcohol ~ ~

carbohydrates

Russet potato and black beans contain similar amounts carbs - russet potato has 18.1g 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 431% more dietary fiber than russet potato - russet potato has 1.3g of dietary fiber per 100 grams and black bean has 6.9g of dietary fiber.

sugar

Russet potato and black beans contain similar amounts of sugar - russet potato has 0.62g of sugar per 100 grams and black bean has 0.23g of sugar.

Protein

protein

Black bean has 182% more protein than russet potato - russet potato has 2.1g of protein per 100 grams and black bean has 6g of protein.

Fat

saturated fat

Both russet potato and black beans are low in saturated fat - russet potato has 0.03g of saturated fat per 100 grams and black bean has 0.08g of saturated fat.

Vitamins

Vitamin C

Russet potato has 111% more Vitamin C than black bean - russet potato has 5.7mg of Vitamin C per 100 grams and black bean has 2.7mg of Vitamin C.

Vitamin A

Black beans and russet potato contain similar amounts of Vitamin A - black bean has 1.2ug of Vitamin A per 100 grams and russet potato does not contain significant amounts.

Vitamin E

Russet potato and black beans contain similar amounts of Vitamin E - russet potato has 0.01mg of Vitamin E per 100 grams and black bean has 0.62mg of Vitamin E.

Vitamin K

Russet potato and black beans contain similar amounts of Vitamin K - russet potato has 1.8ug of Vitamin K per 100 grams and black bean has 2.3ug of Vitamin K.

The B Vitamins

Black bean has more riboflavin and folate, however, russet potato contains more Vitamin B6. Both black beans and russet potato contain significant amounts of thiamin, niacin and pantothenic acid.

Black Beans Russet Potato
Thiamin 0.14 MG 0.082 MG
Riboflavin 0.12 MG 0.033 MG
Niacin 0.62 MG 1.035 MG
Pantothenic acid 0.184 MG 0.301 MG
Vitamin B6 0.055 MG 0.345 MG
Folate 61 UG 14 UG

Minerals

calcium

Black bean has 169% more calcium than russet potato - russet potato has 13mg of calcium per 100 grams and black bean has 35mg of calcium.

iron

Black bean has 121% more iron than russet potato - russet potato has 0.86mg of iron per 100 grams and black bean has 1.9mg of iron.

potassium

Both russet potato and black beans are high in potassium. Russet potato has 35% more potassium than black bean - russet potato has 417mg of potassium per 100 grams and black bean has 308mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, black bean has more alpha linoleic acid (ALA) than russet potato per 100 grams.

Black Beans Russet Potato
alpha linoleic acid 0.057 G 0.01 G
Total 0.057 G 0.01 G

omega 6s

Comparing omega-6 fatty acids, black bean has more linoleic acid than russet potato per 100 grams.

Black Beans Russet Potato
linoleic acid 0.068 G 0.032 G
Total 0.068 G 0.032 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 Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .

Black Beans g

()
Daily Values (%)

Russet Potato g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G