Black Beans (Raw)vsCheese Cottage
Black Beans (Raw) has 341 calories and 22g protein per 100g. Cheese Cottage has 84 calories and 11g protein per 100g Black Beans (Raw) has more protein, Cheese Cottage is lower in calories.
🎯When to Eat What
Goal-based picks for Black Beans (Raw) vs Cheese Cottage
Go with Cheese Cottage at just 84 kcal per 100g — 75% fewer calories.
Black Beans (Raw) will keep you satisfied longer with 15.5g fiber, 21.6g protein — fat and protein slow digestion while fiber adds bulk.
Cheese Cottage packs 11g of protein per 100g (52% of calories from protein) — the better pick for muscle growth and recovery.
Black Beans (Raw) is the heart-friendlier option with lower saturated fat, less sodium, more potassium.
Black Beans (Raw) provides 1480mg of potassium per 100g — important for muscle function and hydration.
Cheese Cottage has only 4.3g carbs per 100g — the clear choice for low-carb diets.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Beans Black | Cheese Cottage Lowfat 2% Milkfat | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 341kcal17% | 84kcal4% | +257kcal |
| Protein | 22g43% | 11g22% | +11g |
| Total Fat | 1.4g2% | 2.3g3% | <0.1g |
| Saturated Fat | 0.37g2% | 1.3g6% | <0.1g |
| Trans Fat | 0g | <0.1g | <0.1g |
| Cholesterol | 0mg0% | 12mg4% | <0.1mg |
| Carbohydrates | 62g23% | 4.3g2% | +58g |
| Dietary Fiber | 16g55% | — | — |
| Sugars | 2.1g | — | — |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 69mcg8% | <0.1mcg |
| Vitamin C | 0mg0% | — | — |
| Vitamin D | 0mcg0% | — | — |
| Vitamin E | 0.21mg1% | <0.1mg1% | +0.13mg |
| Vitamin K | 5.6mcg5% | — | — |
| Vitamin B6 | 0.29mg17% | <0.1mg3% | +0.23mg |
| Vitamin B12 | 0mcg0% | 0.42mcg18% | <0.1mcg |
| Folate | 444mcg111% | 10mcg3% | +434mcg |
| Thiamin (B1) | 0.90mg75% | <0.1mg2% | +0.88mg |
| Riboflavin (B2) | 0.19mg15% | 0.23mg18% | <0.1mg |
| Niacin (B3) | 2.0mg12% | <0.1mg1% | +1.9mg |
| 🔶Minerals | |||
| Sodium | 5.0mg0% | 321mg14% | <0.1mg |
| Calcium | 123mg9% | 103mg8% | +20mg |
| Iron | 5.0mg28% | 0.13mg1% | +4.9mg |
| Potassium | 1480mg31% | 120mg3% | +1360mg |
| Phosphorus | 352mg28% | 148mg12% | +204mg |
| Magnesium | 171mg41% | 8.9mg2% | +162mg |
| Zinc | 3.6mg33% | 0.61mg6% | +3.0mg |
| Copper | 0.84mg93% | <0.1mg3% | +0.81mg |
| Manganese | 1.1mg46% | <0.1mg1% | +1.0mg |
| Selenium | 3.2mcg6% | 15mcg27% | <0.1mcg |
🔬Nutritional Analysis
Calories: Cheese Cottage is significantly lower in calories at just 84 kcal per 100g compared to 341 kcal for Black Beans (Raw) — that's 306% fewer calories, making Cheese Cottage the better choice for calorie-conscious diets.
Protein: Black Beans (Raw) has more protein per 100g (21.6g vs 11g), but Cheese Cottage delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: Cheese Cottage has more fat (2.3g vs 1.42g per 100g), but the combination of fat and protein makes it more satiating — dietary fat helps absorb fat-soluble vitamins (A, D, E, K) and supports hormone balance.
Key Vitamins: The most notable vitamin differences are in Vitamin A (Cheese Cottage: 69mcg vs 0mcg), Vitamin B12 (Cheese Cottage: 0.42mcg vs 0mcg), Folate (Black Beans (Raw): 444mcg vs 10mcg). Keep in mind these are per 100g — the higher-calorie food packs more of everything into a denser package, so per calorie the picture may differ.
Key Minerals: Notable mineral differences include Manganese (Black Beans (Raw): 1.06mg vs 0.015mg), Sodium (Cheese Cottage: 321mg vs 5mg), Iron (Black Beans (Raw): 5.02mg vs 0.13mg). These values are per 100g — per calorie, the lower-calorie option may provide comparable or better nutrition.
Diet Suitability: Cheese Cottage fits a low-carb or keto diet. Black Beans (Raw) fits a high-protein diet. Both fit a low-fat diet. Black Beans (Raw) fits a low-sodium diet. Black Beans (Raw) fits a high-fiber diet.
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❓Frequently Asked Questions
- Which has more protein, Black Beans (Raw) or Cheese Cottage?
- Black Beans (Raw) has more protein with 21.6g per 100g compared to 11g for Cheese Cottage.
- Which is lower in calories, Black Beans (Raw) or Cheese Cottage?
- Cheese Cottage is lower in calories with 84 kcal per 100g versus 341 kcal.
- Is Black Beans (Raw) or Cheese Cottage healthier?
- It depends on your goals. Black Beans (Raw) has 341 calories and 21.6g protein per 100g, while Cheese Cottage has 84 calories and 11g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Black Beans (Raw) or Cheese Cottage?
- Black Beans (Raw) is leaner with 1.42g of fat per 100g compared to 2.3g.