Black Beans vs. Turkey
Nutrition comparison of Black Beans and Cooked Turkey
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
black beans
versus
cooked
turkey
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in black beans and turkey:
- Both turkey and black beans are high in potassium.
- Black bean has 27.7 times less saturated fat than turkey.
- Black bean has more thiamin and folate, however, turkey contains more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
- Black bean has signficantly less cholesterol than turkey.
- Black bean is an excellent source of dietary fiber.
- Turkey has 274.8 times less carbohydrates than black bean.
- Turkey is an excellent source of protein.
USDA sources for nutritional information: Black Beans (Beans, black turtle, mature seeds, canned) and Turkey (Turkey, whole, meat and skin, cooked, roasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Turkey is high in calories and black bean has 52% less calories than turkey - turkey has 189 calories per 100 grams and black bean has 91 calories.
For macronutrient ratios, black beans is much lighter in protein, much heavier in carbs and much lighter in fat compared to turkey per calorie. Black beans has a macronutrient ratio of 26:71:3 and for turkey, 63:0:37 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Black Beans | Turkey | |
|---|---|---|
| Protein | 26% | 63% |
| Carbohydrates | 71% | ~ |
| Fat | 3% | 37% |
| Alcohol | ~ | ~ |
carbohydrates
Turkey has 274.8 times less carbohydrates than black bean - turkey has 0.06g 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 more dietary fiber than turkey - black bean has 6.9g of dietary fiber per 100 grams and turkey does not contain significant amounts.
sugar
Black beans and turkey contain similar amounts of sugar - black bean has 0.23g of sugar per 100 grams and turkey does not contain significant amounts.
Protein
protein
Turkey is an excellent source of protein and it has 373% more protein than black bean - turkey has 28.6g of protein per 100 grams and black bean has 6g of protein.
Fat
saturated fat
Black bean has 27.7 times less saturated fat than turkey - turkey has 2.2g of saturated fat per 100 grams and black bean has 0.08g of saturated fat.
trans fat
Both turkey and black beans are low in trans fat - turkey has 0.1g of trans fat per 100 grams and black bean does not contain significant amounts.
cholesterol
Black bean has signficantly less cholesterol than turkey - turkey has 109mg of cholesterol per 100 grams and black bean does not contain significant amounts.
Vitamins
Vitamin C
Black bean has more Vitamin C than turkey - black bean has 2.7mg of Vitamin C per 100 grams and turkey does not contain significant amounts.
Vitamin A
Turkey has more Vitamin A than black bean - turkey has 12ug of Vitamin A per 100 grams and black bean does not contain significant amounts.
Vitamin D
Turkey has more Vitamin D than black bean - turkey has 15iu of Vitamin D per 100 grams and black bean does not contain significant amounts.
Vitamin E
Turkey and black beans contain similar amounts of Vitamin E - turkey has 0.07mg of Vitamin E per 100 grams and black bean has 0.62mg of Vitamin E.
Vitamin K
Black beans and turkey contain similar amounts of Vitamin K - black bean has 2.3ug of Vitamin K per 100 grams and turkey does not contain significant amounts.
The B Vitamins
Black bean has more thiamin and folate, however, turkey contains more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
| Black Beans | Turkey | |
|---|---|---|
| Thiamin | 0.14 MG | 0.045 MG |
| Riboflavin | 0.12 MG | 0.281 MG |
| Niacin | 0.62 MG | 9.573 MG |
| Pantothenic acid | 0.184 MG | 0.948 MG |
| Vitamin B6 | 0.055 MG | 0.616 MG |
| Folate | 61 UG | 9 UG |
| Vitamin B12 | ~ | 1.02 UG |
Minerals
calcium
Black bean has 150% more calcium than turkey - turkey has 14mg of calcium per 100 grams and black bean has 35mg of calcium.
iron
Black bean has 74% more iron than turkey - turkey has 1.1mg of iron per 100 grams and black bean has 1.9mg of iron.
potassium
Both turkey and black beans are high in potassium. Black bean has 29% more potassium than turkey - turkey has 239mg 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 turkey contain significant amounts of alpha linoleic acid (ALA).
| Black Beans | Turkey | |
|---|---|---|
| alpha linoleic acid | 0.057 G | 0.108 G |
| DHA | ~ | 0.005 G |
| EPA | ~ | 0.008 G |
| DPA | ~ | 0.008 G |
| Total | 0.057 G | 0.129 G |
omega 6s
Comparing omega-6 fatty acids, turkey has more linoleic acid than black bean per 100 grams.
| Black Beans | Turkey | |
|---|---|---|
| linoleic acid | 0.068 G | 1.873 G |
| other omega 6 | ~ | 0.01 G |
| Total | 0.068 G | 1.883 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 Turkey (Turkey, whole, meat and skin, cooked, roasted) .
Black Beans g
()
|
Daily Values (%) |
Cooked Turkey 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 % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 % |
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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 turkey or black beans contain more calories in 100 grams?Turkey is high in calories and black bean has 50% less calories than turkey - turkey has 189 calories in 100g and black bean has 91 calories.
Is turkey or black beans better for protein?
Turkey is a fantastic source of protein and it has 370% more protein than black bean - turkey has 28.6g of protein per 100 grams and black bean has 6g of protein.
Does turkey or black beans have more carbohydrates?
By weight, turkey has 274.8 times fewer carbohydrates than black bean - turkey has 0.06g of carbs for 100g and black bean has 16.6g of carbohydrates.
Does turkey or black beans contain more potassium?
Both turkey and black beans are high in potassium. Black bean has 30% more potassium than turkey - turkey has 239mg of potassium in 100 grams and black bean has 308mg of potassium.