Cheese vs. Black Beans
Nutrition comparison of Cheese and Black Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cheese
versus
black beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cheese and black beans:
- Black bean has more thiamin, niacin and folate, however, cheese contains more riboflavin and Vitamin B12.
- Black bean is an excellent source of dietary fiber and potassium.
- Cheese has 126.3 times less carbohydrates than black bean.
- Cheese is an excellent source of Vitamin A, calcium and protein.
USDA sources for nutritional information: Cheese (Cheese, Mexican blend) and Black Beans (Beans, black turtle, mature seeds, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cheese is high in calories and black bean has 76% less calories than cheese - cheese has 384 calories per 100 grams and black bean has 91 calories.
For macronutrient ratios, cheese is much lighter in carbs, much heavier in fat and similar to black beans for protein. Cheese has a macronutrient ratio of 25:0:75 and for black beans, 26:71:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cheese | Black Beans | |
|---|---|---|
| Protein | 25% | 26% |
| Carbohydrates | ~ | 71% |
| Fat | 75% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Cheese has 126.3 times less carbohydrates than black bean - cheese has 0.13g 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 cheese - black bean has 6.9g of dietary fiber per 100 grams and cheese does not contain significant amounts.
sugar
Black beans and cheese contain similar amounts of sugar - black bean has 0.23g of sugar per 100 grams and cheese does not contain significant amounts.
Protein
protein
Cheese is an excellent source of protein and it has 290% more protein than black bean - cheese has 23.5g of protein per 100 grams and black bean has 6g of protein.
Fat
saturated fat
Cheese is high in saturated fat and black bean has 100% less saturated fat than cheese - cheese has 16.1g of saturated fat per 100 grams and black bean has 0.08g of saturated fat.
cholesterol
Black bean has less cholesterol than cheese - cheese has 95mg of cholesterol per 100 grams and black bean does not contain significant amounts.
Vitamins
Vitamin C
Black bean has more Vitamin C than cheese - black bean has 2.7mg of Vitamin C per 100 grams and cheese does not contain significant amounts.
Vitamin A
Cheese is an excellent source of Vitamin A and it has more Vitamin A than black bean - cheese has 174ug of Vitamin A per 100 grams and black bean does not contain significant amounts.
Vitamin D
Cheese has more Vitamin D than black bean - cheese has 21iu of Vitamin D per 100 grams and black bean does not contain significant amounts.
Vitamin E
Cheese and black beans contain similar amounts of Vitamin E - cheese has 0.25mg of Vitamin E per 100 grams and black bean has 0.62mg of Vitamin E.
Vitamin K
Cheese and black beans contain similar amounts of Vitamin K - cheese has 2.5ug of Vitamin K per 100 grams and black bean has 2.3ug of Vitamin K.
The B Vitamins
Black bean has more thiamin, niacin and folate, however, cheese contains more riboflavin and Vitamin B12. Both cheese and black beans contain significant amounts of pantothenic acid and Vitamin B6.
| Cheese | Black Beans | |
|---|---|---|
| Thiamin | 0.023 MG | 0.14 MG |
| Riboflavin | 0.318 MG | 0.12 MG |
| Niacin | 0.114 MG | 0.62 MG |
| Pantothenic acid | 0.249 MG | 0.184 MG |
| Vitamin B6 | 0.061 MG | 0.055 MG |
| Folate | 13 UG | 61 UG |
| Vitamin B12 | 1.23 UG | ~ |
Minerals
calcium
Cheese is an excellent source of calcium and it has 17 times more calcium than black bean - cheese has 659mg of calcium per 100 grams and black bean has 35mg of calcium.
iron
Black bean has 222% more iron than cheese - cheese has 0.59mg 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 262% more potassium than cheese - cheese has 85mg of potassium per 100 grams and black bean has 308mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cheese has more alpha linoleic acid (ALA) than black bean per 100 grams.
| Cheese | Black Beans | |
|---|---|---|
| alpha linoleic acid | 0.332 G | 0.057 G |
| Total | 0.332 G | 0.057 G |
omega 6s
Comparing omega-6 fatty acids, cheese has more linoleic acid than black bean per 100 grams.
| Cheese | Black Beans | |
|---|---|---|
| linoleic acid | 0.532 G | 0.068 G |
| Total | 0.532 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: Cheese (Cheese, Mexican blend) and Black Beans (Beans, black turtle, mature seeds, canned) .
Cheese 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
|
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 % |
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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 % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 cheese or black beans contain more calories in 100 grams?Cheese is high in calories and black bean has 80% less calories than cheese - cheese has 384 calories in 100g and black bean has 91 calories.
Does cheese or black beans have more carbohydrates?
By weight, cheese has 126.3 times fewer carbohydrates than black bean - cheese has 0.13g of carbs for 100g and black bean has 16.6g of carbohydrates.
Does cheese or black beans contain more calcium?
Cheese is a rich source of calcium and it has 17 times more calcium than black bean - cheese has 659mg of calcium in 100 grams and black bean has 35mg of calcium.
Does cheese or black beans contain more potassium?
Black bean is a rich source of potassium and it has 260% more potassium than cheese - cheese has 85mg of potassium in 100 grams and black bean has 308mg of potassium.