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.
Detailed nutritional comparison of white rice and black 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: 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.


Image of White Rice src
Image of Black Beans src

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 8:91:1 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 1% 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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either White Rice or Black Beans .

Note: The specific food items compared are: White Rice (Rice, white, medium-grain, enriched, cooked) and Black Beans (Beans, black turtle, mature seeds, canned) .

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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.