Vegan Food with Nutrition Similar to Black Beans


image of black beans

Similar to Black Beans

A common legume, black beans are an excellent source of dietary fiber and potassium. It also has significant amounts of protein, calcium, iron, thiamin, riboflavin and folate. One cup of black beans contains about 218 calories.

Many foods are similar nutritionally to black beans, including peas, sunflower seeds, lima beans and white beans.

We compared the key nutrients in black beans (dietary fiber and potassium) to nutrients in hundreds of other foods with data from USDA.[1]

Summary of the most similar foods by category:
plants and vegetables: Peas, Lima Beans, Yellow Corn, Brussels Sprouts, Alfalfa Sprouts, Garlic Powder, Shallot
nuts, grains and legumes: Sunflower Seeds, White Beans, Lentils, Chickpeas, Pinto Beans, Hazelnut, Cornmeal, Kidney Beans, Barley, Granola, Pistachio, Quinoa, Wild Rice
The details of the top vegan 20 foods most nutritionally similar to black beans are below.

plants and vegetables

Several plants and vegetables offer similar nutrients to black beans including peas, lima beans, yellow corn, brussels sprouts and alfalfa sprouts.

Peas

image of peas

Similarity: > 95%

Peas are also high in dietary fiber and potassium. Moreover, peas contains more Vitamin C, Vitamin A, thiamin and niacin than black beans.

For 100 grams of black beans and peas:


Black Beans
(about 3/8 cup)
Peas
(3/4 cup)
6.9
dietary fiber (G)
5.7
308
potassium (MG)
244
View More
0.981 | 0.981 | 3.03 Complete Comparison:
Peas vs. Black Beans


Lima Beans

image of lima beans

Similarity: > 95%

Lima beans are also high in dietary fiber and potassium. Moreover, lima beans contains more Vitamin C, Vitamin A, iron and thiamin than black beans.

For 100 grams of black beans and lima beans:


Black Beans
(about 3/8 cup)
Lima Beans
(5/8 cup)
6.9
dietary fiber (G)
4.9
308
potassium (MG)
467
View More
0.975 | 0.975 | 3.18 Complete Comparison:
Lima Beans vs. Black Beans


Yellow Corn

image of yellow corn

Similarity: > 95%

Yellow corn is also high in dietary fiber and potassium. Moreover, yellow corn contains more Vitamin C, Vitamin A, niacin and pantothenic acid than black beans.

For 100 grams of black beans and yellow corn:


Black Beans
(about 3/8 cup)
Yellow Corn
(about 1 ear)
6.9
dietary fiber (G)
2.4
308
potassium (MG)
218
View More
0.973 | 0.973 | 1.49 Complete Comparison:
Yellow Corn vs. Black Beans


Brussels Sprouts

image of brussels sprouts

Similarity: > 95%

Brussels sprouts are also high in dietary fiber and potassium. Moreover, brussels sprouts contains more Vitamin C, Vitamin A, Vitamin B6 and folate than black beans.

For 100 grams of black beans and brussels sprouts:


Black Beans
(about 3/8 cup)
Brussels Sprouts
(1.25 cup)
6.9
dietary fiber (G)
3.8
308
potassium (MG)
389
View More
0.965 | 0.965 | 3.77 Complete Comparison:
Brussels Sprouts vs. Black Beans


Alfalfa Sprouts

image of alfalfa sprouts

Similarity: > 95%

Alfalfa sprouts contain nutrients similar to black beans, but in smaller amounts overall. Also, alfalfa sprouts contains more Vitamin C and Vitamin A than black beans.

For 100 grams of black beans and alfalfa sprouts:


Black Beans
(about 3/8 cup)
Alfalfa Sprouts
(3 cups)
6.9
dietary fiber (G)
1.9
308
potassium (MG)
79
View More
0.961 | 0.961 | 1.63 Complete Comparison:
Alfalfa Sprouts vs. Black Beans


Garlic Powder

image of garlic powder

Similarity: > 95%

More nutritionally dense than black beans, garlic powder is also high in dietary fiber and potassium. Moreover, garlic powder contains more protein, calcium, iron and thiamin than black beans.

For 100 grams of black beans and garlic powder:


Black Beans
(about 3/8 cup)
Garlic Powder
(32 tsps)
6.9
dietary fiber (G)
9
308
potassium (MG)
1193
View More
0.96 | 0.96 | 6.17 Complete Comparison:
Garlic Powder vs. Black Beans


Shallot

image of shallot

Similarity: > 95%

Shallot is also high in dietary fiber and potassium. Also, shallot contains more Vitamin C and Vitamin B6 than black beans.

For 100 grams of black beans and shallot:


Black Beans
(about 3/8 cup)
Shallot
(10 tbsps)
6.9
dietary fiber (G)
3.2
308
potassium (MG)
334
View More
0.954 | 0.954 | 1.53 Complete Comparison:
Shallot vs. Black Beans


nuts, grains and legumes

There are quite a few seeds or grains that offer similar nutritional benefits to black beans. Sunflower seeds, white beans, lentils, chickpeas and pinto beans are all high in dietary fiber and or potassium.

Sunflower Seeds

image of sunflower seeds

Similarity: > 95%

More nutritionally dense than black beans, sunflower seeds are also high in dietary fiber and potassium. Also, sunflower seeds contains more protein, calcium and iron than black beans.

For 100 grams of black beans and sunflower seeds:


Black Beans
(about 3/8 cup)
Sunflower Seeds
(3/4 cup)
6.9
dietary fiber (G)
12
308
potassium (MG)
491
View More
0.977 | 0.977 | 8.9 Complete Comparison:
Sunflower Seeds vs. Black Beans


White Beans

image of white beans

Similarity: > 95%

White beans are also high in dietary fiber and potassium. Also, white beans contains more calcium and iron than black beans.

For 100 grams of black beans and white beans:


Black Beans
(about 3/8 cup)
White Beans
(3/8 cup)
6.9
dietary fiber (G)
4.8
308
potassium (MG)
454
View More
0.975 | 0.975 | 2.14 Complete Comparison:
White Beans vs. Black Beans


Lentils

image of lentils

Similarity: > 95%

Lentils are also high in dietary fiber and potassium. Moreover, lentils contains more protein, iron, pantothenic acid and Vitamin B6 than black beans.

For 100 grams of black beans and lentils:


Black Beans
(about 3/8 cup)
Lentils
(1/2 cup)
6.9
dietary fiber (G)
7.9
308
potassium (MG)
369
View More
0.968 | 0.968 | 2.92 Complete Comparison:
Lentils vs. Black Beans


Chickpeas

image of chickpeas

Similarity: > 95%

Chickpeas are also high in dietary fiber and potassium. Also, chickpeas contains more protein, calcium and iron than black beans.

For 100 grams of black beans and chickpeas:


Black Beans
(about 3/8 cup)
Chickpeas
(5/8 cup)
6.9
dietary fiber (G)
7.6
308
potassium (MG)
291
View More
0.968 | 0.968 | 3.16 Complete Comparison:
Chickpeas vs. Black Beans


Pinto Beans

image of pinto beans

Similarity: > 95%

Pinto beans are also high in dietary fiber and potassium. Also, pinto beans contains more calcium than black beans.

For 100 grams of black beans and pinto beans:


Black Beans
(about 3/8 cup)
Pinto Beans
(3/8 can)
6.9
dietary fiber (G)
5.5
308
potassium (MG)
274
View More
0.967 | 0.967 | 1.45 Complete Comparison:
Pinto Beans vs. Black Beans


Hazelnut

image of hazelnut

Similarity: > 95%

More nutritionally dense than black beans, hazelnut is also high in dietary fiber and potassium. Also, hazelnut contains more protein and Vitamin E than black beans.

For 100 grams of black beans and hazelnut:


Black Beans
(about 3/8 cup)
Hazelnut
(3.5 ounces)
6.9
dietary fiber (G)
9.4
308
potassium (MG)
755
View More
0.964 | 0.964 | 7.63 Complete Comparison:
Hazelnut vs. Black Beans


Cornmeal

image of cornmeal

Similarity: > 95%

More nutritionally dense than black beans, cornmeal is also high in dietary fiber and potassium. Moreover, cornmeal contains more protein, iron, thiamin and niacin than black beans.

For 100 grams of black beans and cornmeal:


Black Beans
(about 3/8 cup)
Cornmeal
(7/8 cup)
6.9
dietary fiber (G)
9.4
308
potassium (MG)
322
View More
0.961 | 0.961 | 4.2 Complete Comparison:
Cornmeal vs. Black Beans


Kidney Beans

image of kidney beans

Similarity: > 95%

Kidney beans are also high in dietary fiber and potassium. Also, kidney beans contains more protein and calcium than black beans.

For 100 grams of black beans and kidney beans:


Black Beans
(about 3/8 cup)
Kidney Beans
(5/8 cup)
6.9
dietary fiber (G)
6
308
potassium (MG)
250
View More
0.96 | 0.96 | 1.69 Complete Comparison:
Kidney Beans vs. Black Beans


Barley

image of barley

Similarity: > 95%

More nutritionally dense than black beans, barley is also high in dietary fiber and potassium. Moreover, barley contains more protein, iron, niacin and Vitamin B6 than black beans.

For 100 grams of black beans and barley:


Black Beans
(about 3/8 cup)
Barley
(1/2 cup)
6.9
dietary fiber (G)
16
308
potassium (MG)
280
View More
0.959 | 0.959 | 4.82 Complete Comparison:
Barley vs. Black Beans


Granola

image of granola

Similarity: > 95%

More nutritionally dense than black beans, granola is also high in dietary fiber and potassium. Also, granola contains more protein and Vitamin E than black beans.

For 100 grams of black beans and granola:


Black Beans
(about 3/8 cup)
Granola
(7/8 cup)
6.9
dietary fiber (G)
8.9
308
potassium (MG)
539
View More
0.959 | 0.959 | 7.62 Complete Comparison:
Granola vs. Black Beans


Pistachio

image of pistachio

Similarity: > 95%

More nutritionally dense than black beans, pistachio is also high in dietary fiber and potassium. Also, pistachio contains more protein and Vitamin A than black beans.

For 100 grams of black beans and pistachio:


Black Beans
(about 3/8 cup)
Pistachio
(7/8 cup)
6.9
dietary fiber (G)
10
308
potassium (MG)
1007
View More
0.957 | 0.957 | 7.29 Complete Comparison:
Pistachio vs. Black Beans


Quinoa

image of quinoa

Similarity: > 95%

Quinoa is also high in dietary fiber and contains some of the same nutrients. Also, quinoa contains more Vitamin B6 than black beans.

For 100 grams of black beans and quinoa:


Black Beans
(about 3/8 cup)
Quinoa
(1/2 cup)
6.9
dietary fiber (G)
2.8
308
potassium (MG)
172
View More
0.956 | 0.956 | 1.98 Complete Comparison:
Quinoa vs. Black Beans


Wild Rice

image of wild rice

Similarity: > 95%

Wild rice contains nutrients similar to black beans, but in smaller amounts overall. Also, wild rice contains more Vitamin B6 than black beans.

For 100 grams of black beans and wild rice:


Black Beans
(about 3/8 cup)
Wild Rice
(5/8 cup)
6.9
dietary fiber (G)
1.8
308
potassium (MG)
101
View More
0.955 | 0.955 | 1.37 Complete Comparison:
Wild Rice vs. Black Beans



Other Nutritional Substitutes