Black Beans (Raw)vsReduced Fat Milk
Black Beans (Raw) has 341 calories and 22g protein per 100g. Reduced Fat Milk has 50 calories and 3.4g protein per 100g Black Beans (Raw) has more protein, Reduced Fat Milk is lower in calories.
🎯When to Eat What
Goal-based picks for Black Beans (Raw) vs Reduced Fat Milk
Go with Reduced Fat Milk at just 50 kcal per 100g — 85% 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.
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.
Reduced Fat 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 Reduced Fat Fluid 2% Milkfat With Added Vitamin A And Vitamin D | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 341kcal17% | 50kcal3% | +291kcal |
| Protein | 22g43% | 3.4g7% | +18g |
| Total Fat | 1.4g2% | 1.9g2% | <0.1g |
| Saturated Fat | 0.37g2% | 1.1g6% | <0.1g |
| Trans Fat | 0g | <0.1g | <0.1g |
| Cholesterol | 0mg0% | 8.0mg3% | <0.1mg |
| Carbohydrates | 62g23% | 4.9g2% | +58g |
| Dietary Fiber | 16g55% | — | — |
| Sugars | 2.1g | — | — |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 83mcg9% | <0.1mcg |
| Vitamin C | 0mg0% | — | — |
| Vitamin D | 0mcg0% | 1.1mcg6% | <0.1mcg |
| Vitamin E | 0.21mg1% | <0.1mg0% | +0.18mg |
| Vitamin K | 5.6mcg5% | — | — |
| Vitamin B6 | 0.29mg17% | <0.1mg4% | +0.22mg |
| Vitamin B12 | 0mcg0% | 0.55mcg23% | <0.1mcg |
| Folate | 444mcg111% | 2.0mcg1% | +442mcg |
| Thiamin (B1) | 0.90mg75% | <0.1mg5% | +0.84mg |
| Riboflavin (B2) | 0.19mg15% | 0.14mg11% | +<0.1mg |
| Niacin (B3) | 2.0mg12% | 0.11mg1% | +1.8mg |
| 🔶Minerals | |||
| Sodium | 5.0mg0% | 39mg2% | <0.1mg |
| Calcium | 123mg9% | 126mg10% | <0.1mg |
| Iron | 5.0mg28% | 0mg0% | +5.0mg |
| Potassium | 1480mg31% | 159mg3% | +1321mg |
| Phosphorus | 352mg28% | 103mg8% | +249mg |
| Magnesium | 171mg41% | 12mg3% | +159mg |
| Zinc | 3.6mg33% | 0.43mg4% | +3.2mg |
| Copper | 0.84mg93% | <0.1mg0% | +0.84mg |
| Manganese | 1.1mg46% | <0.1mg0% | +1.1mg |
| Selenium | 3.2mcg6% | 1.8mcg3% | +1.4mcg |
🔬Nutritional Analysis
Calories: Reduced Fat Milk is significantly lower in calories at just 50 kcal per 100g compared to 341 kcal for Black Beans (Raw) — that's 582% fewer calories, making Reduced Fat Milk the better choice for calorie-conscious diets.
Protein: Black Beans (Raw) has more protein per 100g (21.6g vs 3.36g), but Reduced Fat Milk delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: Black Beans (Raw) is the leaner option with 1.42g of total fat per 100g compared to 1.9g.
Key Vitamins: The most notable vitamin differences are in Vitamin A (Reduced Fat Milk: 83mcg vs 0mcg), Vitamin D (Reduced Fat Milk: 1.13mcg vs 0mcg), Vitamin B12 (Reduced Fat Milk: 0.55mcg vs 0mcg). 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 0.001mg), 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: Reduced Fat 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 Reduced Fat Milk?
- Black Beans (Raw) has more protein with 21.6g per 100g compared to 3.36g for Reduced Fat Milk.
- Which is lower in calories, Black Beans (Raw) or Reduced Fat Milk?
- Reduced Fat Milk is lower in calories with 50 kcal per 100g versus 341 kcal.
- Is Black Beans (Raw) or Reduced Fat Milk healthier?
- It depends on your goals. Black Beans (Raw) has 341 calories and 21.6g protein per 100g, while Reduced Fat Milk has 50 calories and 3.36g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Black Beans (Raw) or Reduced Fat Milk?
- Black Beans (Raw) is leaner with 1.42g of fat per 100g compared to 1.9g.