Whole Wheat Bread vs. Black Beans

Nutrition comparison of Whole Wheat Bread and Black Beans

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

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

For a quick recap of significant nutrients and differences in whole wheat bread and black beans:

  • Both whole wheat bread and black beans are high in dietary fiber and potassium.
  • Black bean has 26.7 times less sugar than whole wheat bread.
  • Whole wheat bread has more niacin and Vitamin B6.
  • Whole wheat bread is a great source of iron.
  • Whole wheat bread is an excellent source of calcium and protein.
Detailed nutritional comparison of whole wheat bread 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: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Black Beans (Beans, black turtle, mature seeds, canned) . Have a correction or suggestions? Shoot us an email.

Image of Whole Wheat Bread src
Image of Black Beans src

Calories and Carbs

calories

Whole wheat bread is high in calories and black bean has 66% less calories than whole wheat bread - whole wheat bread has 265 calories per 100 grams and black bean has 91 calories.

For macronutrient ratios, whole wheat bread is lighter in protein, lighter in carbs and heavier in fat compared to black beans per calorie. Whole wheat bread has a macronutrient ratio of 20:66:14 and for black beans, 26:71:3 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Whole Wheat Bread Black Beans
Protein 20% 26%
Carbohydrates 66% 71%
Fat 14% 3%
Alcohol ~ ~

carbohydrates

Whole wheat bread is high in carbohydrates and black bean has 62% less carbohydrates than whole wheat bread - whole wheat bread has 43.3g of total carbs per 100 grams and black bean has 16.6g of carbohydrates.

dietary fiber

Both whole wheat bread and black beans are high in dietary fiber. Whole wheat bread has a little more dietary fiber (7%) than black bean by weight - whole wheat bread has 7.4g of dietary fiber per 100 grams and black bean has 6.9g of dietary fiber.

sugar

Black bean has 26.7 times less sugar than whole wheat bread - whole wheat bread has 6.4g of sugar per 100 grams and black bean has 0.23g of sugar.

Protein

protein

Whole wheat bread is an excellent source of protein and it has 122% more protein than black bean - whole wheat bread has 13.4g of protein per 100 grams and black bean has 6g of protein.

Fat

saturated fat

Both whole wheat bread and black beans are low in saturated fat - whole wheat bread has 0.87g of saturated fat per 100 grams and black bean has 0.08g of saturated fat.

Vitamins

Vitamin C

Black bean has 26 times more Vitamin C than whole wheat bread - whole wheat bread has 0.1mg of Vitamin C per 100 grams and black bean has 2.7mg of Vitamin C.

Vitamin A

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

Vitamin E

Whole wheat bread and black beans contain similar amounts of Vitamin E - whole wheat bread has 0.37mg of Vitamin E per 100 grams and black bean has 0.62mg of Vitamin E.

Vitamin K

Whole wheat bread and black beans contain similar amounts of Vitamin K - whole wheat bread has 1.4ug of Vitamin K per 100 grams and black bean has 2.3ug of Vitamin K.

The B Vitamins

Whole wheat bread has more niacin and Vitamin B6. Both whole wheat bread and black beans contain significant amounts of thiamin, riboflavin, pantothenic acid and folate.

Whole Wheat Bread Black Beans
Thiamin 0.279 MG 0.14 MG
Riboflavin 0.131 MG 0.12 MG
Niacin 4.042 MG 0.62 MG
Pantothenic acid 0.336 MG 0.184 MG
Vitamin B6 0.263 MG 0.055 MG
Folate 75 UG 61 UG

Minerals

calcium

Whole wheat bread is an excellent source of calcium and it has 194% more calcium than black bean - whole wheat bread has 103mg of calcium per 100 grams and black bean has 35mg of calcium.

iron

Whole wheat bread is a great source of iron and it has 32% more iron than black bean - whole wheat bread has 2.5mg of iron per 100 grams and black bean has 1.9mg of iron.

potassium

Both whole wheat bread and black beans are high in potassium. Black bean has 34% more potassium than whole wheat bread - whole wheat bread has 230mg of potassium per 100 grams and black bean has 308mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, whole wheat bread has more alpha linoleic acid (ALA) than black bean per 100 grams.

Whole Wheat Bread Black Beans
alpha linoleic acid 0.205 G 0.057 G
Total 0.205 G 0.057 G

omega 6s

Comparing omega-6 fatty acids, whole wheat bread has more linoleic acid than black bean per 100 grams.

Whole Wheat Bread Black Beans
other omega 6 0.002 G ~
linoleic acid 1.667 G 0.068 G
Total 1.669 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 Whole Wheat Bread or Black Beans .

Note: The specific food items compared are: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Black Beans (Beans, black turtle, mature seeds, canned) .

Whole Wheat Bread 100g

( 100 g )
Daily Values (%)

Black Beans 100g

( 100 g )
265KCAL 13%
191% calories
91KCAL 5%
43G 17%
153% carbohydrates
17G 7%
7.4G 30%
7% dietary fiber
6.9G 28%
6.4G >999% sugar 0.23G
4.2G 7%
>999% total fat
0.29G 1%
0.87G 5%
986% saturated fat
0.08G 0.4%
0.76G >999% monounsaturated fat 0.03G
1.9G >999% polyunsaturated fat 0.13G
381MG 25%
sodium 1%
384MG 26%
Vitamins and Minerals
Vitamin A >999%
1.2UG 0.2%
0.1MG 0.1%
Vitamin C >999%
2.7MG 4%
103MG 10%
194% calcium
35MG 4%
2.5MG 14%
32% iron
1.9MG 11%
78MG 25%
123% magnesium
35MG 11%
230MG 10%
potassium 34%
308MG 13%
0.28MG 25%
100% thiamin (Vit B1)
0.14MG 13%
0.13MG 12%
8% riboflavin (Vit B2)
0.12MG 11%
4MG 29%
545% niacin (Vit B3)
0.62MG 4%
0.26MG 20%
333% Vitamin B6
0.06MG 4%
0.34MG 7%
89% pantothenic acid (Vit B5)
0.18MG 4%
75UG 19%
23% folate (Vit B9)
61UG 15%
0.37MG 3%
Vitamin E 68%
0.62MG 4%
1.4UG 2%
Vitamin K 64%
2.3UG 3%
13G 27%
117% protein
6G 12%
22MG 5%
choline 5%
23MG 6%
0.28MG 24%
47% copper
0.19MG 16%
2MG 113%
769% manganese
0.23MG 13%
228MG 33%
111% phosphorus
108MG 15%
33UG 60%
>999% selenium
1.3UG 2%
1.7MG 21%
215% zinc
0.54MG 7%
37G Water 105% 76G
26G >999% Starch


NO SIGNIFICANT AMOUNTS (either food): Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat.

FAQ

Does whole wheat bread or black beans contain more calories in 100 grams?
Whole wheat bread is high in calories and black bean has 70% less calories than whole wheat bread - whole wheat bread has 265 calories in 100g and black bean has 91 calories.

Does whole wheat bread or black beans have more carbohydrates?
By weight, whole wheat bread is high in carbohydrates and black bean has 60% fewer carbohydrates than whole wheat bread - whole wheat bread has 43.3g of carbs for 100g and black bean has 16.6g of carbohydrates.

Does whole wheat bread or black beans contain more calcium?
Whole wheat bread is a rich source of calcium and it has 190% more calcium than black bean - whole wheat bread has 103mg of calcium in 100 grams and black bean has 35mg of calcium.

Does whole wheat bread or black beans contain more potassium?
Both whole wheat bread and black beans are high in potassium. Black bean has 30% more potassium than whole wheat bread - whole wheat bread has 230mg of potassium in 100 grams and black bean has 308mg of potassium.