Black Beans (Raw)vsNonfat Milk
Black Beans (Raw) has 341 calories and 22g protein per 100g. Nonfat Milk has 34 calories and 3.4g protein per 100g Black Beans (Raw) has more protein, Nonfat Milk is lower in calories.
🎯When to Eat What
Goal-based picks for Black Beans (Raw) vs Nonfat Milk
Go with Nonfat Milk at just 34 kcal per 100g — 90% 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.
Nonfat Milk packs 3.4g of protein per 100g (40% of calories from protein) — the better pick for muscle growth and recovery.
Black Beans (Raw) is the heart-friendlier option with less sodium, more potassium.
Nonfat Milk has only 4.9g carbs per 100g — the clear choice for low-carb diets.
Black Beans (Raw) has 5mg of iron per 100g — important for energy and preventing anemia.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Beans Black | Milk Nonfat Fluid With Added Vitamin A And Vitamin D (fat Free Or Skim) | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 341kcal17% | 34kcal2% | +307kcal |
| Protein | 22g43% | 3.4g7% | +18g |
| Total Fat | 1.4g2% | <0.1g0% | +1.3g |
| Saturated Fat | 0.37g2% | <0.1g0% | +0.32g |
| Trans Fat | 0g | 0g | — |
| Cholesterol | 0mg0% | 3.0mg1% | <0.1mg |
| Carbohydrates | 62g23% | 4.9g2% | +57g |
| Dietary Fiber | 16g55% | — | — |
| Sugars | 2.1g | — | — |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 64mcg7% | <0.1mcg |
| Vitamin C | 0mg0% | — | — |
| Vitamin D | 0mcg0% | 1.1mcg6% | <0.1mcg |
| Vitamin E | 0.21mg1% | 0mg0% | +0.21mg |
| Vitamin K | 5.6mcg5% | — | — |
| Vitamin B6 | 0.29mg17% | <0.1mg3% | +0.23mg |
| Vitamin B12 | 0mcg0% | 0.58mcg24% | <0.1mcg |
| Folate | 444mcg111% | 2.0mcg1% | +442mcg |
| Thiamin (B1) | 0.90mg75% | <0.1mg5% | +0.84mg |
| Riboflavin (B2) | 0.19mg15% | 0.13mg10% | +<0.1mg |
| Niacin (B3) | 2.0mg12% | 0.12mg1% | +1.8mg |
| 🔶Minerals | |||
| Sodium | 5.0mg0% | 41mg2% | <0.1mg |
| Calcium | 123mg9% | 132mg10% | <0.1mg |
| Iron | 5.0mg28% | 0mg0% | +5.0mg |
| Potassium | 1480mg31% | 167mg4% | +1313mg |
| Phosphorus | 352mg28% | 107mg9% | +245mg |
| Magnesium | 171mg41% | 13mg3% | +159mg |
| Zinc | 3.6mg33% | 0.45mg4% | +3.2mg |
| Copper | 0.84mg93% | <0.1mg0% | +0.84mg |
| Manganese | 1.1mg46% | <0.1mg0% | +1.1mg |
| Selenium | 3.2mcg6% | 2.0mcg4% | +1.2mcg |
🔬Nutritional Analysis
Calories: Nonfat Milk is significantly lower in calories at just 34 kcal per 100g compared to 341 kcal for Black Beans (Raw) — that's 903% fewer calories, making Nonfat Milk the better choice for calorie-conscious diets.
Protein: Black Beans (Raw) has more protein per 100g (21.6g vs 3.43g), but Nonfat Milk delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: Black Beans (Raw) has more fat (1.42g vs 0.08g 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 (Nonfat Milk: 64mcg vs 0mcg), Vitamin D (Nonfat Milk: 1.1mcg vs 0mcg), Vitamin E (Black Beans (Raw): 0.21mg vs 0mg). 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 Iron (Black Beans (Raw): 5.02mg vs 0mg), Copper (Black Beans (Raw): 0.841mg vs 0.002mg), Manganese (Black Beans (Raw): 1.06mg vs 0.001mg). These values are per 100g — per calorie, the lower-calorie option may provide comparable or better nutrition.
Diet Suitability: Nonfat Milk fits a low-carb or keto diet. Black Beans (Raw) fits a high-protein diet. Both fit a low-fat diet. Both fit 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 Nonfat Milk?
- Black Beans (Raw) has more protein with 21.6g per 100g compared to 3.43g for Nonfat Milk.
- Which is lower in calories, Black Beans (Raw) or Nonfat Milk?
- Nonfat Milk is lower in calories with 34 kcal per 100g versus 341 kcal.
- Is Black Beans (Raw) or Nonfat Milk healthier?
- It depends on your goals. Black Beans (Raw) has 341 calories and 21.6g protein per 100g, while Nonfat Milk has 34 calories and 3.43g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Black Beans (Raw) or Nonfat Milk?
- Nonfat Milk is leaner with 0.08g of fat per 100g compared to 1.42g.