Black Beans (Raw)vsCheese Mozzarella
Black Beans (Raw) has 341 calories and 22g protein per 100g. Cheese Mozzarella has 299 calories and 22g protein per 100g Cheese Mozzarella has more protein, Cheese Mozzarella is lower in calories.
🎯When to Eat What
Goal-based picks for Black Beans (Raw) vs Cheese Mozzarella
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 Mozzarella packs 22.2g of protein per 100g (30% 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 fiber, more potassium.
Black Beans (Raw) provides 1480mg of potassium per 100g — important for muscle function and hydration.
Cheese Mozzarella provides 505mg of calcium per 100g — a much better source for bone health.
Cheese Mozzarella has only 2.4g carbs per 100g — the clear choice for low-carb diets.
⚠️Things to Watch
Black Beans (Raw)
No major nutritional red flags stand out per 100g.
Cheese Mozzarella
High in sodium at 486mg per 100g, so it may not be the best fit for a low-sodium diet.
High in saturated fat with 13.9g per 100g, which is worth watching if you are managing heart health or cholesterol.
Relatively high in cholesterol at 79mg per 100g.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Beans Black | Cheese Mozzarella Whole Milk | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 341kcal17% | 299kcal15% | +42kcal |
| Protein | 22g43% | 22g44% | <0.1g |
| Total Fat | 1.4g2% | 22g28% | <0.1g |
| Saturated Fat | 0.37g2% | 14g70% | <0.1g |
| Trans Fat | 0g | — | — |
| Cholesterol | 0mg0% | 79mg26% | <0.1mg |
| Carbohydrates | 62g23% | 2.4g1% | +60g |
| Dietary Fiber | 16g55% | 0g0% | +16g |
| Sugars | 2.1g | 0g | +2.1g |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 179mcg20% | <0.1mcg |
| Vitamin C | 0mg0% | 0mg0% | — |
| Vitamin D | 0mcg0% | 0.40mcg2% | <0.1mcg |
| Vitamin E | 0.21mg1% | 0.19mg1% | +<0.1mg |
| Vitamin K | 5.6mcg5% | 2.3mcg2% | +3.3mcg |
| Vitamin B6 | 0.29mg17% | <0.1mg2% | +0.25mg |
| Vitamin B12 | 0mcg0% | 2.3mcg95% | <0.1mcg |
| Folate | 444mcg111% | 7.0mcg2% | +437mcg |
| Thiamin (B1) | 0.90mg75% | <0.1mg3% | +0.87mg |
| Riboflavin (B2) | 0.19mg15% | 0.28mg22% | <0.1mg |
| Niacin (B3) | 2.0mg12% | 0.10mg1% | +1.9mg |
| 🔶Minerals | |||
| Sodium | 5.0mg0% | 486mg21% | <0.1mg |
| Calcium | 123mg9% | 505mg39% | <0.1mg |
| Iron | 5.0mg28% | 0.44mg2% | +4.6mg |
| Potassium | 1480mg31% | 76mg2% | +1404mg |
| Phosphorus | 352mg28% | 354mg28% | <0.1mg |
| Magnesium | 171mg41% | 20mg5% | +151mg |
| Zinc | 3.6mg33% | 2.9mg27% | +0.73mg |
| Copper | 0.84mg93% | <0.1mg1% | +0.83mg |
| Manganese | 1.1mg46% | <0.1mg1% | +1.0mg |
| Selenium | 3.2mcg6% | 17mcg31% | <0.1mcg |
🔬Nutritional Analysis
Calories: Cheese Mozzarella is moderately lower in calories than Black Beans (Raw), containing 299 kcal compared to 341 kcal per 100g (14% fewer calories).
Protein: Both are similar in protein content, with Black Beans (Raw) providing 21.6g and Cheese Mozzarella providing 22.2g per 100g.
Fat: Black Beans (Raw) is the leaner option with 1.42g of total fat per 100g compared to 22.1g. Black Beans (Raw) has less saturated fat (0.366g vs 13.9g).
Key Vitamins: The most notable vitamin differences are in Vitamin A (Cheese Mozzarella: 179mcg vs 0mcg), Vitamin D (Cheese Mozzarella: 0.4mcg vs 0mcg), Vitamin B12 (Cheese Mozzarella: 2.28mcg vs 0mcg).
Key Minerals: Notable mineral differences include Sodium (Cheese Mozzarella: 486mg vs 5mg), Copper (Black Beans (Raw): 0.841mg vs 0.011mg), Manganese (Black Beans (Raw): 1.06mg vs 0.03mg).
Diet Suitability: Cheese Mozzarella fits a low-carb or keto diet. Both fit a high-protein diet. Black Beans (Raw) fits 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 Mozzarella?
- Cheese Mozzarella has more protein with 22.2g per 100g compared to 21.6g for Black Beans (Raw).
- Which is lower in calories, Black Beans (Raw) or Cheese Mozzarella?
- Cheese Mozzarella is lower in calories with 299 kcal per 100g versus 341 kcal.
- Is Black Beans (Raw) or Cheese Mozzarella healthier?
- It depends on your goals. Black Beans (Raw) has 341 calories and 21.6g protein per 100g, while Cheese Mozzarella has 299 calories and 22.2g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Black Beans (Raw) or Cheese Mozzarella?
- Black Beans (Raw) is leaner with 1.42g of fat per 100g compared to 22.1g.
- Which has more fiber, Black Beans (Raw) or Cheese Mozzarella?
- Black Beans (Raw) has more fiber with 15.5g per 100g compared to 0g.