Black Beans (Raw)vsNuts Almonds
Black Beans (Raw) has 341 calories and 22g protein per 100g. Nuts Almonds has 579 calories and 21g protein per 100g Black Beans (Raw) has more protein, Black Beans (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Black Beans (Raw) vs Nuts Almonds
Go with Black Beans (Raw) at just 341 kcal per 100g — 41% 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) packs 21.6g of protein per 100g (25% of calories from protein) — the better pick for muscle growth and recovery.
Black Beans (Raw) is the heart-friendlier option with lower saturated fat, more fiber, more potassium.
Black Beans (Raw) provides 1480mg of potassium per 100g — important for muscle function and hydration.
Nuts Almonds provides 269mg of calcium per 100g — a much better source for bone health.
⚠️Things to Watch
Black Beans (Raw)
No major nutritional red flags stand out per 100g.
Nuts Almonds
Calorie-dense at 579 kcal per 100g, so portion size matters.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Beans Black | Nuts Almonds | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 341kcal17% | 579kcal29% | <0.1kcal |
| Protein | 22g43% | 21g42% | +0.40g |
| Total Fat | 1.4g2% | 50g64% | <0.1g |
| Saturated Fat | 0.37g2% | 3.8g19% | <0.1g |
| Trans Fat | 0g | <0.1g | <0.1g |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 62g23% | 22g8% | +41g |
| Dietary Fiber | 16g55% | 13g45% | +3.0g |
| Sugars | 2.1g | 4.3g | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 0mcg0% | — |
| Vitamin C | 0mg0% | 0mg0% | — |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 0.21mg1% | 26mg171% | <0.1mg |
| Vitamin K | 5.6mcg5% | 0mcg0% | +5.6mcg |
| Vitamin B6 | 0.29mg17% | 0.14mg8% | +0.15mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 444mcg111% | 44mcg11% | +400mcg |
| Thiamin (B1) | 0.90mg75% | 0.20mg17% | +0.70mg |
| Riboflavin (B2) | 0.19mg15% | 1.1mg88% | <0.1mg |
| Niacin (B3) | 2.0mg12% | 3.6mg23% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 5.0mg0% | 1.0mg0% | +4.0mg |
| Calcium | 123mg9% | 269mg21% | <0.1mg |
| Iron | 5.0mg28% | 3.7mg21% | +1.3mg |
| Potassium | 1480mg31% | 733mg16% | +747mg |
| Phosphorus | 352mg28% | 481mg38% | <0.1mg |
| Magnesium | 171mg41% | 270mg64% | <0.1mg |
| Zinc | 3.6mg33% | 3.1mg28% | +0.53mg |
| Copper | 0.84mg93% | 1.0mg114% | <0.1mg |
| Manganese | 1.1mg46% | 2.2mg95% | <0.1mg |
| Selenium | 3.2mcg6% | 4.1mcg7% | <0.1mcg |
🔬Nutritional Analysis
Calories: Black Beans (Raw) is significantly lower in calories at just 341 kcal per 100g compared to 579 kcal for Nuts Almonds — that's 70% fewer calories, making Black Beans (Raw) the better choice for calorie-conscious diets.
Protein: Both are similar in protein content, with Black Beans (Raw) providing 21.6g and Nuts Almonds providing 21.2g per 100g.
Fat: Black Beans (Raw) is the leaner option with 1.42g of total fat per 100g compared to 49.9g. Black Beans (Raw) has less saturated fat (0.366g vs 3.8g).
Key Vitamins: The most notable vitamin differences are in Vitamin K (Black Beans (Raw): 5.6mcg vs 0mcg), Vitamin E (Nuts Almonds: 25.6mg vs 0.21mg), Folate (Black Beans (Raw): 444mcg vs 44mcg).
Key Minerals: Notable mineral differences include Sodium (Black Beans (Raw): 5mg vs 1mg), Calcium (Nuts Almonds: 269mg vs 123mg), Manganese (Nuts Almonds: 2.18mg vs 1.06mg).
Diet Suitability: Both fit a high-protein diet. Black Beans (Raw) fits a low-fat diet. Both fit a low-sodium diet. Both fit a high-fiber diet.
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❓Frequently Asked Questions
- Which has more protein, Black Beans (Raw) or Nuts Almonds?
- Black Beans (Raw) has more protein with 21.6g per 100g compared to 21.2g for Nuts Almonds.
- Which is lower in calories, Black Beans (Raw) or Nuts Almonds?
- Black Beans (Raw) is lower in calories with 341 kcal per 100g versus 579 kcal.
- Is Black Beans (Raw) or Nuts Almonds healthier?
- It depends on your goals. Black Beans (Raw) has 341 calories and 21.6g protein per 100g, while Nuts Almonds has 579 calories and 21.2g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Black Beans (Raw) or Nuts Almonds?
- Black Beans (Raw) is leaner with 1.42g of fat per 100g compared to 49.9g.
- Which has more fiber, Black Beans (Raw) or Nuts Almonds?
- Black Beans (Raw) has more fiber with 15.5g per 100g compared to 12.5g.