Black Beans vs. Broccoli

Nutrition comparison of Black Beans and Broccoli


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

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

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

  • Both broccoli and black beans are high in dietary fiber and potassium.
  • Black bean has more thiamin, however, broccoli contains more pantothenic acid and Vitamin B6.
  • Broccoli has 60% less carbohydrates than black bean.
  • Broccoli has 63% less calories than black bean.
  • Broccoli is a great source of Vitamin K and calcium.
  • Broccoli is an excellent source of Vitamin C.
Detailed nutritional comparison of black beans and broccoli 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 Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.


Image of Black Beans src
Image of Broccoli src

Calories and Carbs

calories

Broccoli has 63% less calories than black bean - broccoli has 34 calories per 100 grams and black bean has 91 calories.

For macronutrient ratios, black beans is heavier in carbs, lighter in fat and similar to broccoli for protein. Black beans has a macronutrient ratio of 26:71:3 and for broccoli, 27:64:9 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Black Beans Broccoli
Protein 26% 27%
Carbohydrates 71% 64%
Fat 3% 9%
Alcohol ~ ~

carbohydrates

Broccoli has 60% less carbohydrates than black bean - broccoli has 6.6g of total carbs per 100 grams and black bean has 16.6g of carbohydrates.

dietary fiber

Both broccoli and black beans are high in dietary fiber. Black bean has 165% more dietary fiber than broccoli - broccoli has 2.6g of dietary fiber per 100 grams and black bean has 6.9g of dietary fiber.

sugar

Broccoli and black beans contain similar amounts of sugar - broccoli has 1.7g of sugar per 100 grams and black bean has 0.23g of sugar.

Protein

protein

Black bean has 114% more protein than broccoli - broccoli has 2.8g of protein per 100 grams and black bean has 6g of protein.

Fat

saturated fat

Both broccoli and black beans are low in saturated fat - broccoli has 0.11g of saturated fat per 100 grams and black bean has 0.08g of saturated fat.

Vitamins

Vitamin C

Broccoli is an excellent source of Vitamin C and it has 32 times more Vitamin C than black bean - broccoli has 89.2mg of Vitamin C per 100 grams and black bean has 2.7mg of Vitamin C.

Vitamin A

Broccoli has more Vitamin A than black bean - broccoli has 31ug of Vitamin A per 100 grams and black bean does not contain significant amounts.

Vitamin E

Broccoli and black beans contain similar amounts of Vitamin E - broccoli has 0.78mg of Vitamin E per 100 grams and black bean has 0.62mg of Vitamin E.

Vitamin K

Broccoli is a great source of Vitamin K and it has 43 times more Vitamin K than black bean - broccoli has 101.6ug of Vitamin K per 100 grams and black bean has 2.3ug of Vitamin K.

The B Vitamins

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

Black Beans Broccoli
Thiamin 0.14 MG 0.071 MG
Riboflavin 0.12 MG 0.117 MG
Niacin 0.62 MG 0.639 MG
Pantothenic acid 0.184 MG 0.573 MG
Vitamin B6 0.055 MG 0.175 MG
Folate 61 UG 63 UG

Minerals

calcium

Broccoli is a great source of calcium and it has 34% more calcium than black bean - broccoli has 47mg of calcium per 100 grams and black bean has 35mg of calcium.

iron

Black bean has 160% more iron than broccoli - broccoli has 0.73mg of iron per 100 grams and black bean has 1.9mg of iron.

potassium

Both broccoli and black beans are high in potassium. Broccoli is very similar to black bean for potassium - broccoli has 316mg 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 broccoli per 100 grams.

Black Beans Broccoli
alpha linoleic acid 0.057 G 0.0215 G
Total 0.057 G 0.0215 G

omega 6s

Comparing omega-6 fatty acids, both black beans and broccoli contain significant amounts of linoleic acid.

Black Beans Broccoli
linoleic acid 0.068 G 0.049 G
other omega 6 ~ 0.006 G
Total 0.068 G 0.055 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 Broccoli .

Note: The specific food items compared are: Black Beans (Beans, black turtle, mature seeds, canned) and Broccoli (Broccoli, raw) .

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FAQ

Does broccoli or black beans contain more calories in 100 grams?
Broccoli has 60% less calories than black bean - broccoli has 34 calories in 100g and black bean has 91 calories.

Does broccoli or black beans have more carbohydrates?
By weight, broccoli has 60% fewer carbohydrates than black bean - broccoli has 6.6g of carbs for 100g and black bean has 16.6g of carbohydrates.

Does broccoli or black beans contain more potassium?
Both broccoli and black beans are high in potassium. Broccoli is very similar to black bean for potassium - broccoli has 316mg of potassium in 100 grams and black bean has 308mg of potassium.