Black Beans (Raw)vsWhole Milk
Black Beans (Raw) has 341 calories and 22g protein per 100g. Whole Milk has 60 calories and 3.3g protein per 100g Black Beans (Raw) has more protein, Whole Milk is lower in calories.
🎯When to Eat What
Goal-based picks for Black Beans (Raw) vs Whole Milk
Go with Whole Milk at just 60 kcal per 100g — 82% 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.
Whole Milk has only 4.6g 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 Whole 3.25% Milkfat With Added Vitamin D | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 341kcal17% | 60kcal3% | +281kcal |
| Protein | 22g43% | 3.3g7% | +18g |
| Total Fat | 1.4g2% | 3.2g4% | <0.1g |
| Saturated Fat | 0.37g2% | 1.9g9% | <0.1g |
| Trans Fat | 0g | 0.11g | <0.1g |
| Cholesterol | 0mg0% | 12mg4% | <0.1mg |
| Carbohydrates | 62g23% | 4.6g2% | +58g |
| Dietary Fiber | 16g55% | — | — |
| Sugars | 2.1g | — | — |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 32mcg4% | <0.1mcg |
| Vitamin C | 0mg0% | — | — |
| Vitamin D | 0mcg0% | 0.96mcg5% | <0.1mcg |
| Vitamin E | 0.21mg1% | <0.1mg0% | +0.16mg |
| Vitamin K | 5.6mcg5% | — | — |
| Vitamin B6 | 0.29mg17% | <0.1mg4% | +0.22mg |
| Vitamin B12 | 0mcg0% | 0.54mcg23% | <0.1mcg |
| Folate | 444mcg111% | 0mcg0% | +444mcg |
| Thiamin (B1) | 0.90mg75% | <0.1mg5% | +0.84mg |
| Riboflavin (B2) | 0.19mg15% | 0.14mg11% | +<0.1mg |
| Niacin (B3) | 2.0mg12% | 0.10mg1% | +1.9mg |
| 🔶Minerals | |||
| Sodium | 5.0mg0% | 38mg2% | <0.1mg |
| Calcium | 123mg9% | 123mg9% | — |
| Iron | 5.0mg28% | 0mg0% | +5.0mg |
| Potassium | 1480mg31% | 150mg3% | +1330mg |
| Phosphorus | 352mg28% | 101mg8% | +251mg |
| Magnesium | 171mg41% | 12mg3% | +159mg |
| Zinc | 3.6mg33% | 0.42mg4% | +3.2mg |
| Copper | 0.84mg93% | <0.1mg0% | +0.84mg |
| Manganese | 1.1mg46% | 0mg0% | +1.1mg |
| Selenium | 3.2mcg6% | 1.9mcg3% | +1.3mcg |
🔬Nutritional Analysis
Calories: Whole Milk is significantly lower in calories at just 60 kcal per 100g compared to 341 kcal for Black Beans (Raw) — that's 468% fewer calories, making Whole Milk the better choice for calorie-conscious diets.
Protein: Black Beans (Raw) provides more protein with 21.6g versus 3.27g per 100g. In terms of protein-to-calorie efficiency, Black Beans (Raw) offers better value for building and maintaining muscle.
Fat: Black Beans (Raw) is the leaner option with 1.42g of total fat per 100g compared to 3.2g. Black Beans (Raw) has less saturated fat (0.366g vs 1.86g).
Key Vitamins: The most notable vitamin differences are in Vitamin A (Whole Milk: 32mcg vs 0mcg), Vitamin D (Whole Milk: 0.96mcg vs 0mcg), Vitamin B12 (Whole Milk: 0.54mcg 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 0mg). These values are per 100g — per calorie, the lower-calorie option may provide comparable or better nutrition.
Diet Suitability: Whole Milk fits a low-carb or keto diet. Black Beans (Raw) fits a high-protein diet. Black Beans (Raw) fits 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 Whole Milk?
- Black Beans (Raw) has more protein with 21.6g per 100g compared to 3.27g for Whole Milk.
- Which is lower in calories, Black Beans (Raw) or Whole Milk?
- Whole Milk is lower in calories with 60 kcal per 100g versus 341 kcal.
- Is Black Beans (Raw) or Whole Milk healthier?
- It depends on your goals. Black Beans (Raw) has 341 calories and 21.6g protein per 100g, while Whole Milk has 60 calories and 3.27g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Black Beans (Raw) or Whole Milk?
- Black Beans (Raw) is leaner with 1.42g of fat per 100g compared to 3.2g.