Black Beans vs. Romaine Lettuce

Nutrition comparison of Black Beans and Romaine Lettuce


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

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

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

  • Both romaine lettuce and black beans are high in dietary fiber and potassium.
  • Romaine lettuce has 4 times less carbohydrates than black bean.
  • Romaine lettuce has more folate.
  • Romaine lettuce has signficantly less calories than black bean.
  • Romaine lettuce is a great source of Vitamin K.
  • Romaine lettuce is an excellent source of Vitamin A.
Detailed nutritional comparison of black beans and romaine lettuce 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 Romaine Lettuce (Lettuce, cos or romaine, raw) . Have a correction or suggestions? Shoot us an email.


Image of Black Beans src
Image of Romaine Lettuce src

Calories and Carbs

calories

Romaine lettuce has signficantly less calories than black bean - romaine lettuce has 17 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 romaine lettuce for protein. Black beans has a macronutrient ratio of 26:71:3 and for romaine lettuce, 26:65:10 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Black Beans Romaine Lettuce
Protein 26% 26%
Carbohydrates 71% 65%
Fat 3% 10%
Alcohol ~ ~

carbohydrates

Romaine lettuce has 4 times less carbohydrates than black bean - romaine lettuce has 3.3g of total carbs per 100 grams and black bean has 16.6g of carbohydrates.

dietary fiber

Both romaine lettuce and black beans are high in dietary fiber. Black bean has 229% more dietary fiber than romaine lettuce - romaine lettuce has 2.1g of dietary fiber per 100 grams and black bean has 6.9g of dietary fiber.

sugar

Romaine lettuce and black beans contain similar amounts of sugar - romaine lettuce has 1.2g of sugar per 100 grams and black bean has 0.23g of sugar.

Protein

protein

Black bean has 390% more protein than romaine lettuce - romaine lettuce has 1.2g of protein per 100 grams and black bean has 6g of protein.

Fat

saturated fat

Both romaine lettuce and black beans are low in saturated fat - romaine lettuce has 0.04g of saturated fat per 100 grams and black bean has 0.08g of saturated fat.

Vitamins

Vitamin C

Romaine lettuce and black beans contain similar amounts of Vitamin C - romaine lettuce has 4mg of Vitamin C per 100 grams and black bean has 2.7mg of Vitamin C.

Vitamin A

Romaine lettuce is an excellent source of Vitamin A and it has more Vitamin A than black bean - romaine lettuce has 436ug of Vitamin A per 100 grams and black bean does not contain significant amounts.

Vitamin E

Romaine lettuce and black beans contain similar amounts of Vitamin E - romaine lettuce has 0.13mg of Vitamin E per 100 grams and black bean has 0.62mg of Vitamin E.

Vitamin K

Romaine lettuce is a great source of Vitamin K and it has 43 times more Vitamin K than black bean - romaine lettuce has 102.5ug of Vitamin K per 100 grams and black bean has 2.3ug of Vitamin K.

The B Vitamins

Romaine lettuce has more folate. Both black beans and romaine lettuce contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.

Black Beans Romaine Lettuce
Thiamin 0.14 MG 0.072 MG
Riboflavin 0.12 MG 0.067 MG
Niacin 0.62 MG 0.313 MG
Pantothenic acid 0.184 MG 0.142 MG
Vitamin B6 0.055 MG 0.074 MG
Folate 61 UG 136 UG

Minerals

calcium

Romaine lettuce and black beans contain similar amounts of calcium - romaine lettuce has 33mg of calcium per 100 grams and black bean has 35mg of calcium.

iron

Black bean has 96% more iron than romaine lettuce - romaine lettuce has 0.97mg of iron per 100 grams and black bean has 1.9mg of iron.

potassium

Both romaine lettuce and black beans are high in potassium. Black bean has 25% more potassium than romaine lettuce - romaine lettuce has 247mg 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 black beans and romaine lettuce contain significant amounts of alpha linoleic acid (ALA).

Black Beans Romaine Lettuce
alpha linoleic acid 0.057 G 0.113 G
Total 0.057 G 0.113 G

omega 6s

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

Black Beans Romaine Lettuce
linoleic acid 0.068 G 0.047 G
Total 0.068 G 0.047 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 Romaine Lettuce (Lettuce, cos or romaine, raw) .

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FAQ

Does romaine lettuce or black beans contain more calories in 100 grams?
Romaine lettuce has signficantly less calories than black bean - romaine lettuce has 17 calories in 100g and black bean has 91 calories.

Does romaine lettuce or black beans have more carbohydrates?
By weight, romaine lettuce has 4 times fewer carbohydrates than black bean - romaine lettuce has 3.3g of carbs for 100g and black bean has 16.6g of carbohydrates.

Does romaine lettuce or black beans contain more potassium?
Both romaine lettuce and black beans are high in potassium. Black bean has 30% more potassium than romaine lettuce - romaine lettuce has 247mg of potassium in 100 grams and black bean has 308mg of potassium.

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