Black Beans vs. Peanuts
Nutrition comparison of Black Beans and Peanuts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
black beans
versus
peanuts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in black beans and peanuts:
- Both peanuts and black beans are high in dietary fiber and potassium.
- Black bean has 20.3 times less sugar than peanut.
- Peanut has more niacin, pantothenic acid and Vitamin B6.
- Peanut is a great source of calcium.
- Peanut is an excellent source of protein.
USDA sources for nutritional information: Black Beans (Beans, black turtle, mature seeds, canned) and Peanuts (Peanuts, all types, dry-roasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Peanut is high in calories and black bean has 84% less calories than peanut - peanut has 587 calories per 100 grams and black bean has 91 calories.
For macronutrient ratios, black beans is heavier in protein, much heavier in carbs and much lighter in fat compared to peanuts per calorie. Black beans has a macronutrient ratio of 26:71:3 and for peanuts, 16:14:71 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Black Beans | Peanuts | |
|---|---|---|
| Protein | 26% | 16% |
| Carbohydrates | 71% | 14% |
| Fat | 3% | 71% |
| Alcohol | ~ | ~ |
carbohydrates
Peanuts and black beans contain similar amounts of carbs - peanut has 21.3g of total carbs per 100 grams and black bean has 16.6g of carbohydrates.
dietary fiber
Both peanuts and black beans are high in dietary fiber. Peanut has 22% more dietary fiber than black bean - peanut has 8.4g of dietary fiber per 100 grams and black bean has 6.9g of dietary fiber.
sugar
Black bean has 20.3 times less sugar than peanut - peanut has 4.9g of sugar per 100 grams and black bean has 0.23g of sugar.
Protein
protein
Peanut is an excellent source of protein and it has 304% more protein than black bean - peanut has 24.4g of protein per 100 grams and black bean has 6g of protein.
Fat
saturated fat
Peanut is high in saturated fat and black bean has 99% less saturated fat than peanut - peanut has 7.7g of saturated fat per 100 grams and black bean has 0.08g of saturated fat.
trans fat
Both peanuts and black beans are low in trans fat - peanut has 0.03g of trans fat per 100 grams and black bean does not contain significant amounts.
Vitamins
Vitamin C
Black bean has more Vitamin C than peanut - black bean has 2.7mg of Vitamin C per 100 grams and peanut does not contain significant amounts.
Vitamin A
Black beans and peanuts contain similar amounts of Vitamin A - black bean has 1.2ug of Vitamin A per 100 grams and peanut does not contain significant amounts.
Vitamin E
Peanut has 695% more Vitamin E than black bean - peanut has 4.9mg of Vitamin E per 100 grams and black bean has 0.62mg of Vitamin E.
Vitamin K
Black beans and peanuts contain similar amounts of Vitamin K - black bean has 2.3ug of Vitamin K per 100 grams and peanut does not contain significant amounts.
The B Vitamins
Peanut has more niacin, pantothenic acid and Vitamin B6. Both black beans and peanuts contain significant amounts of thiamin, riboflavin and folate.
| Black Beans | Peanuts | |
|---|---|---|
| Thiamin | 0.14 MG | 0.152 MG |
| Riboflavin | 0.12 MG | 0.197 MG |
| Niacin | 0.62 MG | 14.355 MG |
| Pantothenic acid | 0.184 MG | 1.011 MG |
| Vitamin B6 | 0.055 MG | 0.466 MG |
| Folate | 61 UG | 97 UG |
Minerals
calcium
Peanut is a great source of calcium and it has 66% more calcium than black bean - peanut has 58mg of calcium per 100 grams and black bean has 35mg of calcium.
iron
Peanuts and black beans contain similar amounts of iron - peanut has 1.6mg of iron per 100 grams and black bean has 1.9mg of iron.
potassium
Both peanuts and black beans are high in potassium. Peanut has 106% more potassium than black bean - peanut has 634mg 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 peanut per 100 grams.
| Black Beans | Peanuts | |
|---|---|---|
| alpha linoleic acid | 0.057 G | 0.026 G |
| Total | 0.057 G | 0.026 G |
omega 6s
Comparing omega-6 fatty acids, peanut has more linoleic acid than black bean per 100 grams.
| Black Beans | Peanuts | |
|---|---|---|
| linoleic acid | 0.068 G | 9.715 G |
| other omega 6 | ~ | 0.004 G |
| Total | 0.068 G | 9.719 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: Black Beans (Beans, black turtle, mature seeds, canned) and Peanuts (Peanuts, all types, dry-roasted, without salt) .
Black Beans g
()
|
Daily Values (%) |
Peanuts 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 % |
|
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 % |
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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 % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
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 % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does peanuts or black beans contain more calories in 100 grams?Peanut is high in calories and black bean has 80% less calories than peanut - peanut has 587 calories in 100g and black bean has 91 calories.
Does peanuts or black beans have more carbohydrates?
By weight, peanuts and black beans contain similar amounts of carbs - peanut has 21.3g of carbs for 100g and black bean has 16.6g of carbohydrates.
Does peanuts or black beans contain more potassium?
Both peanuts and black beans are high in potassium. Peanut has 110% more potassium than black bean - peanut has 634mg of potassium in 100 grams and black bean has 308mg of potassium.