Blueberry vs. Black Beans
Nutrition comparison of Blueberry and Black Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
blueberry
versus
black beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in blueberry and black beans:
- Both blueberry and black beans are high in dietary fiber.
- Black bean has 42.3 times less sugar than blueberry.
- Black bean has more thiamin, riboflavin and folate.
- Black bean has signficantly more calcium than blueberry.
- Black bean has signficantly more iron than blueberry.
- Black bean is an excellent source of potassium.
USDA sources for nutritional information: Blueberry (Blueberries, raw) and Black Beans (Beans, black turtle, mature seeds, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Blueberry has 37% less calories than black bean - blueberry has 57 calories per 100 grams and black bean has 91 calories.
For macronutrient ratios, blueberry is much lighter in protein, heavier in carbs and similar to black beans for fat. Blueberry has a macronutrient ratio of 5:91:5 and for black beans, 26:71:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Blueberry | Black Beans | |
|---|---|---|
| Protein | 5% | 26% |
| Carbohydrates | 91% | 71% |
| Fat | 5% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Blueberry and black beans contain similar amounts of carbs - blueberry has 14.5g of total carbs per 100 grams and black bean has 16.6g of carbohydrates.
dietary fiber
Both blueberry and black beans are high in dietary fiber. Black bean has 188% more dietary fiber than blueberry - blueberry has 2.4g of dietary fiber per 100 grams and black bean has 6.9g of dietary fiber.
sugar
Black bean has 42.3 times less sugar than blueberry - blueberry has 10g of sugar per 100 grams and black bean has 0.23g of sugar.
Protein
protein
Black bean has 715% more protein than blueberry - blueberry has 0.74g of protein per 100 grams and black bean has 6g of protein.
Fat
saturated fat
Both blueberry and black beans are low in saturated fat - blueberry has 0.03g of saturated fat per 100 grams and black bean has 0.08g of saturated fat.
Vitamins
Vitamin C
Blueberry has 259% more Vitamin C than black bean - blueberry has 9.7mg of Vitamin C per 100 grams and black bean has 2.7mg of Vitamin C.
Vitamin A
Blueberry and black beans contain similar amounts of Vitamin A - blueberry has 3ug of Vitamin A per 100 grams and black bean does not contain significant amounts.
Vitamin E
Blueberry and black beans contain similar amounts of Vitamin E - blueberry has 0.57mg of Vitamin E per 100 grams and black bean has 0.62mg of Vitamin E.
Vitamin K
Blueberry and black beans contain similar amounts of Vitamin K - blueberry has 19.3ug of Vitamin K per 100 grams and black bean has 2.3ug of Vitamin K.
The B Vitamins
Black bean has more thiamin, riboflavin and folate. Both blueberry and black beans contain significant amounts of niacin, pantothenic acid and Vitamin B6.
| Blueberry | Black Beans | |
|---|---|---|
| Thiamin | 0.037 MG | 0.14 MG |
| Riboflavin | 0.041 MG | 0.12 MG |
| Niacin | 0.418 MG | 0.62 MG |
| Pantothenic acid | 0.124 MG | 0.184 MG |
| Vitamin B6 | 0.052 MG | 0.055 MG |
| Folate | 6 UG | 61 UG |
Minerals
calcium
Black bean has signficantly more calcium than blueberry - blueberry has 6mg of calcium per 100 grams and black bean has 35mg of calcium.
iron
Black bean has signficantly more iron than blueberry - blueberry has 0.28mg 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 300% more potassium than blueberry - blueberry has 77mg 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 blueberry and black beans contain significant amounts of alpha linoleic acid (ALA).
| Blueberry | Black Beans | |
|---|---|---|
| alpha linoleic acid | 0.058 G | 0.057 G |
| Total | 0.058 G | 0.057 G |
omega 6s
Comparing omega-6 fatty acids, both blueberry and black beans contain significant amounts of linoleic acid.
| Blueberry | Black Beans | |
|---|---|---|
| linoleic acid | 0.088 G | 0.068 G |
| Total | 0.088 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: Blueberry (Blueberries, raw) and Black Beans (Beans, black turtle, mature seeds, canned) .
Blueberry g
()
|
Daily Values (%) |
Black Beans g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 blueberry or black beans contain more calories in 100 grams?Blueberry has 40% less calories than black bean - blueberry has 57 calories in 100g and black bean has 91 calories.
Does blueberry or black beans have more carbohydrates?
By weight, blueberry and black beans contain similar amounts of carbs - blueberry has 14.5g of carbs for 100g and black bean has 16.6g of carbohydrates.
Does blueberry or black beans contain more potassium?
Black bean is a rich source of potassium and it has 300% more potassium than blueberry - blueberry has 77mg of potassium in 100 grams and black bean has 308mg of potassium.