Watermelon vs. Black Beans
Nutrition comparison of Watermelon and Black Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
watermelon
versus
black beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in watermelon and black beans:
- Black bean has 25.9 times less sugar than watermelon.
- Black bean has more thiamin, riboflavin, niacin and folate.
- Black bean has signficantly more iron than watermelon.
- Black bean is an excellent source of dietary fiber and potassium.
- Watermelon has 54% less carbohydrates than black bean.
- Watermelon has 67% less calories than black bean.
USDA sources for nutritional information: Watermelon (Watermelon, raw) and Black Beans (Beans, black turtle, mature seeds, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Watermelon has 67% less calories than black bean - watermelon has 30 calories per 100 grams and black bean has 91 calories.
For macronutrient ratios, watermelon is lighter in protein, heavier in carbs and similar to black beans for fat. Watermelon has a macronutrient ratio of 7:90:4 and for black beans, 26:71:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Watermelon | Black Beans | |
|---|---|---|
| Protein | 7% | 26% |
| Carbohydrates | 90% | 71% |
| Fat | 4% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Watermelon has 54% less carbohydrates than black bean - watermelon has 7.6g 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 16 times more dietary fiber than watermelon - watermelon has 0.4g of dietary fiber per 100 grams and black bean has 6.9g of dietary fiber.
sugar
Black bean has 25.9 times less sugar than watermelon - watermelon has 6.2g of sugar per 100 grams and black bean has 0.23g of sugar.
Protein
protein
Black bean has 889% more protein than watermelon - watermelon has 0.61g of protein per 100 grams and black bean has 6g of protein.
Fat
saturated fat
Both watermelon and black beans are low in saturated fat - watermelon has 0.02g of saturated fat per 100 grams and black bean has 0.08g of saturated fat.
Vitamins
Vitamin C
Watermelon has 200% more Vitamin C than black bean - watermelon has 8.1mg of Vitamin C per 100 grams and black bean has 2.7mg of Vitamin C.
Vitamin A
Watermelon has more Vitamin A than black bean - watermelon has 28ug of Vitamin A per 100 grams and black bean does not contain significant amounts.
Vitamin E
Watermelon and black beans contain similar amounts of Vitamin E - watermelon has 0.05mg of Vitamin E per 100 grams and black bean has 0.62mg of Vitamin E.
Vitamin K
Watermelon and black beans contain similar amounts of Vitamin K - watermelon has 0.1ug of Vitamin K per 100 grams and black bean has 2.3ug of Vitamin K.
The B Vitamins
Black bean has more thiamin, riboflavin, niacin and folate. Both watermelon and black beans contain significant amounts of pantothenic acid and Vitamin B6.
| Watermelon | Black Beans | |
|---|---|---|
| Thiamin | 0.033 MG | 0.14 MG |
| Riboflavin | 0.021 MG | 0.12 MG |
| Niacin | 0.178 MG | 0.62 MG |
| Pantothenic acid | 0.221 MG | 0.184 MG |
| Vitamin B6 | 0.045 MG | 0.055 MG |
| Folate | 3 UG | 61 UG |
Minerals
calcium
Black bean has 400% more calcium than watermelon - watermelon has 7mg of calcium per 100 grams and black bean has 35mg of calcium.
iron
Black bean has signficantly more iron than watermelon - watermelon has 0.24mg 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 175% more potassium than watermelon - watermelon has 112mg 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 watermelon and black beans contain significant amounts of linoleic acid.
| Watermelon | Black Beans | |
|---|---|---|
| linoleic acid | 0.05 G | 0.068 G |
| Total | 0.05 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: Watermelon (Watermelon, raw) and Black Beans (Beans, black turtle, mature seeds, canned) .
Watermelon g
()
|
Daily Values (%) |
Black Beans 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 % |
|
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 watermelon or black beans contain more calories in 100 grams?Watermelon has 70% less calories than black bean - watermelon has 30 calories in 100g and black bean has 91 calories.
Does watermelon or black beans have more carbohydrates?
By weight, watermelon has 50% fewer carbohydrates than black bean - watermelon has 7.6g of carbs for 100g and black bean has 16.6g of carbohydrates.
Does watermelon or black beans contain more potassium?
Black bean is a rich source of potassium and it has 180% more potassium than watermelon - watermelon has 112mg of potassium in 100 grams and black bean has 308mg of potassium.