White Rice vs. Black Beans
Nutrition comparison of Cooked White Rice and Black Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
white rice
versus
black beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white rice and black beans:
- Black bean has more riboflavin, however, white rice contains more niacin.
- Black bean has signficantly more calcium than white rice.
- Black bean is an excellent source of dietary fiber and potassium.
USDA sources for nutritional information: White Rice (Rice, white, medium-grain, enriched, cooked) and Black Beans (Beans, black turtle, mature seeds, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White rice is high in calories and black bean has 30% less calories than white rice - white rice has 130 calories per 100 grams and black bean has 91 calories.
For macronutrient ratios, white rice is lighter in protein, heavier in carbs and similar to black beans for fat. White rice has a macronutrient ratio of 8:91:2 and for black beans, 26:71:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Rice | Black Beans | |
|---|---|---|
| Protein | 8% | 26% |
| Carbohydrates | 91% | 71% |
| Fat | 2% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Black bean has 42% less carbohydrates than white rice - white rice has 28.6g of total carbs per 100 grams and black bean has 16.6g of carbohydrates.
dietary fiber
Black bean is an excellent source of dietary fiber and it has 22 times more dietary fiber than white rice - white rice has 0.3g of dietary fiber per 100 grams and black bean has 6.9g of dietary fiber.
sugar
Black beans and white rice contain similar amounts of sugar - black bean has 0.23g of sugar per 100 grams and white rice does not contain significant amounts.
Protein
protein
Black bean has 153% more protein than white rice - white rice has 2.4g of protein per 100 grams and black bean has 6g of protein.
Fat
saturated fat
Both white rice and black beans are low in saturated fat - white rice has 0.06g of saturated fat per 100 grams and black bean has 0.08g of saturated fat.
Vitamins
Vitamin C
Black bean has more Vitamin C than white rice - black bean has 2.7mg of Vitamin C per 100 grams and white rice does not contain significant amounts.
Vitamin A
Black beans and white rice contain similar amounts of Vitamin A - black bean has 1.2ug of Vitamin A per 100 grams and white rice does not contain significant amounts.
Vitamin E
Black bean has more Vitamin E than white rice - black bean has 0.62mg of Vitamin E per 100 grams and white rice does not contain significant amounts.
Vitamin K
Black beans and white rice contain similar amounts of Vitamin K - black bean has 2.3ug of Vitamin K per 100 grams and white rice does not contain significant amounts.
The B Vitamins
Black bean has more riboflavin, however, white rice contains more niacin. Both white rice and black beans contain significant amounts of thiamin, pantothenic acid, Vitamin B6 and folate.
| White Rice | Black Beans | |
|---|---|---|
| Thiamin | 0.167 MG | 0.14 MG |
| Riboflavin | 0.016 MG | 0.12 MG |
| Niacin | 1.835 MG | 0.62 MG |
| Pantothenic acid | 0.411 MG | 0.184 MG |
| Vitamin B6 | 0.05 MG | 0.055 MG |
| Folate | 58 UG | 61 UG |
Minerals
calcium
Black bean has signficantly more calcium than white rice - white rice has 3mg of calcium per 100 grams and black bean has 35mg of calcium.
iron
Black bean has 28% more iron than white rice - white rice has 1.5mg of iron per 100 grams and black bean has 1.9mg of iron.
potassium
Black bean is an excellent source of potassium and it has 962% more potassium than white rice - white rice has 29mg 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 white rice per 100 grams.
| White Rice | Black Beans | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 0.057 G |
| Total | 0.01 G | 0.057 G |
omega 6s
Comparing omega-6 fatty acids, both white rice and black beans contain significant amounts of linoleic acid.
| White Rice | Black Beans | |
|---|---|---|
| linoleic acid | 0.046 G | 0.068 G |
| Total | 0.046 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: White Rice (Rice, white, medium-grain, enriched, cooked) and Black Beans (Beans, black turtle, mature seeds, canned) .
Cooked White Rice g
()
|
Daily Values (%) |
Black Beans g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
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 % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
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 white rice or black beans contain more calories in 100 grams?White rice is high in calories and black bean has 30% less calories than white rice - white rice has 130 calories in 100g and black bean has 91 calories.
Does white rice or black beans have more carbohydrates?
By weight, black bean has 40% fewer carbohydrates than white rice - white rice has 28.6g of carbs for 100g and black bean has 16.6g of carbohydrates.
Does white rice or black beans contain more potassium?
Black bean is a rich source of potassium and it has 960% more potassium than white rice - white rice has 29mg of potassium in 100 grams and black bean has 308mg of potassium.