Raisins vs. Black Beans
Nutrition comparison of Raisins and Black Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raisins
versus
black beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raisins and black beans:
- Both raisins and black beans are high in dietary fiber and potassium.
- Black bean has more pantothenic acid and folate, however, raisin contains more Vitamin B6.
- Raisin is a great source of iron.
USDA sources for nutritional information: Raisins (Raisins, seeded) and Black Beans (Beans, black turtle, mature seeds, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Raisin is high in calories and black bean has 69% less calories than raisin - raisin has 296 calories per 100 grams and black bean has 91 calories.
For macronutrient ratios, raisins is much lighter in protein, much heavier in carbs and similar to black beans for fat. Raisins has a macronutrient ratio of 3:95:2 and for black beans, 26:71:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raisins | Black Beans | |
|---|---|---|
| Protein | 3% | 26% |
| Carbohydrates | 95% | 71% |
| Fat | 2% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Raisin is high in carbohydrates and black bean has 79% less carbohydrates than raisin - raisin has 78.5g of total carbs per 100 grams and black bean has 16.6g of carbohydrates.
dietary fiber
Both raisins and black beans are high in dietary fiber. Raisin is very similar to raisin for dietary fiber - raisin has 6.8g of dietary fiber per 100 grams and black bean has 6.9g of dietary fiber.
sugar
Black beans and raisins contain similar amounts of sugar - black bean has 0.23g of sugar per 100 grams and raisin does not contain significant amounts.
Protein
protein
Black bean has 139% more protein than raisin - raisin has 2.5g of protein per 100 grams and black bean has 6g of protein.
Fat
saturated fat
Both raisins and black beans are low in saturated fat - raisin has 0.18g of saturated fat per 100 grams and black bean has 0.08g of saturated fat.
Vitamins
Vitamin C
Raisin has 100% more Vitamin C than black bean - raisin has 5.4mg of Vitamin C per 100 grams and black bean has 2.7mg of Vitamin C.
Vitamin A
Black beans and raisins contain similar amounts of Vitamin A - black bean has 1.2ug of Vitamin A per 100 grams and raisin does not contain significant amounts.
Vitamin E
Black bean has more Vitamin E than raisin - black bean has 0.62mg of Vitamin E per 100 grams and raisin does not contain significant amounts.
Vitamin K
Black beans and raisins contain similar amounts of Vitamin K - black bean has 2.3ug of Vitamin K per 100 grams and raisin does not contain significant amounts.
The B Vitamins
Black bean has more pantothenic acid and folate, however, raisin contains more Vitamin B6. Both raisins and black beans contain significant amounts of thiamin, riboflavin and niacin.
| Raisins | Black Beans | |
|---|---|---|
| Thiamin | 0.112 MG | 0.14 MG |
| Riboflavin | 0.182 MG | 0.12 MG |
| Niacin | 1.114 MG | 0.62 MG |
| Pantothenic acid | 0.045 MG | 0.184 MG |
| Vitamin B6 | 0.188 MG | 0.055 MG |
| Folate | 3 UG | 61 UG |
Minerals
calcium
Raisins and black beans contain similar amounts of calcium - raisin has 28mg of calcium per 100 grams and black bean has 35mg of calcium.
iron
Raisin is a great source of iron and it has 36% more iron than black bean - raisin has 2.6mg of iron per 100 grams and black bean has 1.9mg of iron.
potassium
Both raisins and black beans are high in potassium. Raisin has 168% more potassium than black bean - raisin has 825mg 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 raisins and black beans contain significant amounts of alpha linoleic acid (ALA).
| Raisins | Black Beans | |
|---|---|---|
| alpha linoleic acid | 0.037 G | 0.057 G |
| Total | 0.037 G | 0.057 G |
omega 6s
Comparing omega-6 fatty acids, both raisins and black beans contain significant amounts of linoleic acid.
| Raisins | Black Beans | |
|---|---|---|
| linoleic acid | 0.122 G | 0.068 G |
| Total | 0.122 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: Raisins (Raisins, seeded) and Black Beans (Beans, black turtle, mature seeds, canned) .
Raisins 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 % |
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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 % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
|
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 % |
|
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 raisins or black beans contain more calories in 100 grams?Raisin is high in calories and black bean has 70% less calories than raisin - raisin has 296 calories in 100g and black bean has 91 calories.
Does raisins or black beans have more carbohydrates?
By weight, raisin is high in carbohydrates and black bean has 80% fewer carbohydrates than raisin - raisin has 78.5g of carbs for 100g and black bean has 16.6g of carbohydrates.
Does raisins or black beans contain more potassium?
Both raisins and black beans are high in potassium. Raisin has 170% more potassium than black bean - raisin has 825mg of potassium in 100 grams and black bean has 308mg of potassium.