Black Beans vs. White Beans

Nutrition comparison of Black Beans and White Beans


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

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

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

  • Both black beans and white beans are high in dietary fiber and potassium.
  • Black bean has more riboflavin and niacin.
  • White bean is a great source of iron.
  • White bean is an excellent source of calcium.
Detailed nutritional comparison of black beans and white beans 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 White Beans (Beans, white, mature seeds, canned) . Have a correction or suggestions? Shoot us an email.


Image of Black Beans src
Image of White Beans src

Here's an infographic summarizing the nutritional differences between black beans and white beans. marks particularly rich nutrients.


Calories and Carbs

calories

White bean is high in calories and black bean has 20% less calories than white bean - black bean has 91 calories per 100 grams and white bean has 114 calories.

For macronutrient ratios, black beans is similar to white beans for protein, carbs and fat. Black beans has a macronutrient ratio of 26:71:3 and for white beans, 25:73:2 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Black Beans White Beans
Protein 26% 25%
Carbohydrates 71% 73%
Fat 3% 2%
Alcohol ~ ~

carbohydrates

Black beans and white beans contain similar amounts carbs - black bean has 16.6g of total carbs per 100 grams and white bean has 21.2g of carbohydrates.

dietary fiber

Both black beans and white beans are high in dietary fiber. Black bean has 44% more dietary fiber than white bean - black bean has 6.9g of dietary fiber per 100 grams and white bean has 4.8g of dietary fiber.

sugar

Black beans and white beans contain similar amounts of sugar - black bean has 0.23g of sugar per 100 grams and white bean has 0.29g of sugar.

Protein

protein

Black beans and white beans contain similar amounts of protein - black bean has 6g of protein per 100 grams and white bean has 7.3g of protein.

Fat

saturated fat

Both black beans and white beans are low in saturated fat - black bean has 0.08g of saturated fat per 100 grams and white bean has 0.07g of saturated fat.

Vitamins

Vitamin C

Black bean has more Vitamin C than white bean - black bean has 2.7mg of Vitamin C per 100 grams and white bean does not contain significant amounts.

Vitamin A

Black beans and white beans contain similar amounts of Vitamin A - black bean has 1.2ug of Vitamin A per 100 grams and white bean does not contain significant amounts.

Vitamin E

Black beans and white beans contain similar amounts of Vitamin E - black bean has 0.62mg of Vitamin E per 100 grams and white bean has 0.79mg of Vitamin E.

Vitamin K

Black beans and white beans contain similar amounts of Vitamin K - black bean has 2.3ug of Vitamin K per 100 grams and white bean has 2.9ug of Vitamin K.

The B Vitamins

Black bean has more riboflavin and niacin. Both black beans and white beans contain significant amounts of thiamin, pantothenic acid, Vitamin B6 and folate.

Black Beans White Beans
Thiamin 0.14 MG 0.096 MG
Riboflavin 0.12 MG 0.037 MG
Niacin 0.62 MG 0.113 MG
Pantothenic acid 0.184 MG 0.185 MG
Vitamin B6 0.055 MG 0.075 MG
Folate 61 UG 65 UG

Minerals

calcium

White bean is an excellent source of calcium and it has 109% more calcium than black bean - black bean has 35mg of calcium per 100 grams and white bean has 73mg of calcium.

iron

White bean is a great source of iron and it has 57% more iron than black bean - black bean has 1.9mg of iron per 100 grams and white bean has 3mg of iron.

potassium

Both black beans and white beans are high in potassium. White bean has 47% more potassium than black bean - black bean has 308mg of potassium per 100 grams and white bean has 454mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both black beans and white beans contain significant amounts of alpha linoleic acid (ALA).

Black Beans White Beans
alpha linoleic acid 0.057 G 0.056 G
Total 0.057 G 0.056 G

omega 6s

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

Black Beans White Beans
linoleic acid 0.068 G 0.067 G
Total 0.068 G 0.067 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 White Beans (Beans, white, mature seeds, canned) .

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