Granola vs. Black Beans
Nutrition comparison of Granola and Black Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
granola
versus
black beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in granola and black beans:
- Both granola and black beans are high in dietary fiber and potassium.
- Black bean has signficantly less saturated fat than granola.
- Black bean has signficantly less sugar than granola.
- Granola has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
- Granola is an excellent source of Vitamin E, calcium, iron and protein.
USDA sources for nutritional information: Granola (Cereals ready-to-eat, granola, homemade) and Black Beans (Beans, black turtle, mature seeds, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Granola is high in calories and black bean has 81% less calories than granola - granola has 489 calories per 100 grams and black bean has 91 calories.
For macronutrient ratios, granola is lighter in protein, much lighter in carbs and much heavier in fat compared to black beans per calorie. Granola has a macronutrient ratio of 11:44:45 and for black beans, 26:71:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Granola | Black Beans | |
|---|---|---|
| Protein | 11% | 26% |
| Carbohydrates | 44% | 71% |
| Fat | 45% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Granola is high in carbohydrates and black bean has 69% less carbohydrates than granola - granola has 53.9g of total carbs per 100 grams and black bean has 16.6g of carbohydrates.
dietary fiber
Both granola and black beans are high in dietary fiber. Granola has 29% more dietary fiber than black bean - granola has 8.9g of dietary fiber per 100 grams and black bean has 6.9g of dietary fiber.
sugar
Black bean has signficantly less sugar than granola - granola has 19.8g of sugar per 100 grams and black bean has 0.23g of sugar.
Protein
protein
Granola is an excellent source of protein and it has 127% more protein than black bean - granola has 13.7g of protein per 100 grams and black bean has 6g of protein.
Fat
saturated fat
Black bean has signficantly less saturated fat than granola - granola has 4g of saturated fat per 100 grams and black bean has 0.08g of saturated fat.
trans fat
Both granola and black beans are low in trans fat - granola has 0.02g of trans fat per 100 grams and black bean does not contain significant amounts.
Vitamins
Vitamin C
Granola and black beans contain similar amounts of Vitamin C - granola has 1.2mg of Vitamin C per 100 grams and black bean has 2.7mg of Vitamin C.
Vitamin A
Granola and black beans contain similar amounts of Vitamin A - granola has 1ug of Vitamin A per 100 grams and black bean does not contain significant amounts.
Vitamin E
Granola is an excellent source of Vitamin E and it has 16 times more Vitamin E than black bean - granola has 11.1mg of Vitamin E per 100 grams and black bean has 0.62mg of Vitamin E.
Vitamin K
Granola and black beans contain similar amounts of Vitamin K - granola has 5.3ug of Vitamin K per 100 grams and black bean has 2.3ug of Vitamin K.
The B Vitamins
Granola has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6. Both granola and black beans contain significant amounts of folate.
| Granola | Black Beans | |
|---|---|---|
| Thiamin | 0.548 MG | 0.14 MG |
| Riboflavin | 0.354 MG | 0.12 MG |
| Niacin | 2.739 MG | 0.62 MG |
| Pantothenic acid | 0.752 MG | 0.184 MG |
| Vitamin B6 | 0.37 MG | 0.055 MG |
| Folate | 84 UG | 61 UG |
Minerals
calcium
Granola is an excellent source of calcium and it has 117% more calcium than black bean - granola has 76mg of calcium per 100 grams and black bean has 35mg of calcium.
iron
Granola is an excellent source of iron and it has 108% more iron than black bean - granola has 4mg of iron per 100 grams and black bean has 1.9mg of iron.
potassium
Both granola and black beans are high in potassium. Granola has 75% more potassium than black bean - granola has 539mg of potassium per 100 grams and black bean has 308mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, granola has more alpha linoleic acid (ALA) than black bean per 100 grams.
| Granola | Black Beans | |
|---|---|---|
| alpha linoleic acid | 0.611 G | 0.057 G |
| EPA | 0.002 G | ~ |
| Total | 0.613 G | 0.057 G |
omega 6s
Comparing omega-6 fatty acids, granola has more linoleic acid than black bean per 100 grams.
| Granola | Black Beans | |
|---|---|---|
| other omega 6 | 0.053 G | ~ |
| linoleic acid | 7.194 G | 0.068 G |
| Total | 7.247 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: Granola (Cereals ready-to-eat, granola, homemade) and Black Beans (Beans, black turtle, mature seeds, canned) .
Granola g
()
|
Daily Values (%) |
Black Beans g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does granola or black beans contain more calories in 100 grams?Granola is high in calories and black bean has 80% less calories than granola - granola has 489 calories in 100g and black bean has 91 calories.
Does granola or black beans have more carbohydrates?
By weight, granola is high in carbohydrates and black bean has 70% fewer carbohydrates than granola - granola has 53.9g of carbs for 100g and black bean has 16.6g of carbohydrates.
Does granola or black beans contain more calcium?
Granola is a rich source of calcium and it has 120% more calcium than black bean - granola has 76mg of calcium in 100 grams and black bean has 35mg of calcium.
Does granola or black beans contain more iron?
Granola is an abundant source of iron and it has 110% more iron than black bean - granola has 4mg of iron in 100 grams and black bean has 1.9mg of iron.
Does granola or black beans contain more potassium?
Both granola and black beans are high in potassium. Granola has 80% more potassium than black bean - granola has 539mg of potassium in 100 grams and black bean has 308mg of potassium.