Black Beans (Raw)vsNuts Pecans
Black Beans (Raw) has 341 calories and 22g protein per 100g. Nuts Pecans has 691 calories and 9.2g 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 Pecans
Go with Black Beans (Raw) at just 341 kcal per 100g — 51% 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.
Black Beans (Raw) provides 123mg 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 Pecans
High in saturated fat with 6.18g per 100g, which is worth watching if you are managing heart health or cholesterol.
Calorie-dense at 691 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 Pecans | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 341kcal17% | 691kcal35% | <0.1kcal |
| Protein | 22g43% | 9.2g18% | +12g |
| Total Fat | 1.4g2% | 72g92% | <0.1g |
| Saturated Fat | 0.37g2% | 6.2g31% | <0.1g |
| Trans Fat | 0g | — | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 62g23% | 14g5% | +49g |
| Dietary Fiber | 16g55% | 9.6g34% | +5.9g |
| Sugars | 2.1g | 4.0g | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 3.0mcg0% | <0.1mcg |
| Vitamin C | 0mg0% | 1.1mg1% | <0.1mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 0.21mg1% | 1.4mg9% | <0.1mg |
| Vitamin K | 5.6mcg5% | 3.5mcg3% | +2.1mcg |
| Vitamin B6 | 0.29mg17% | 0.21mg12% | +<0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 444mcg111% | 22mcg6% | +422mcg |
| Thiamin (B1) | 0.90mg75% | 0.66mg55% | +0.24mg |
| Riboflavin (B2) | 0.19mg15% | 0.13mg10% | +<0.1mg |
| Niacin (B3) | 2.0mg12% | 1.2mg7% | +0.79mg |
| 🔶Minerals | |||
| Sodium | 5.0mg0% | 0mg0% | +5.0mg |
| Calcium | 123mg9% | 70mg5% | +53mg |
| Iron | 5.0mg28% | 2.5mg14% | +2.5mg |
| Potassium | 1480mg31% | 410mg9% | +1070mg |
| Phosphorus | 352mg28% | 277mg22% | +75mg |
| Magnesium | 171mg41% | 121mg29% | +50mg |
| Zinc | 3.6mg33% | 4.5mg41% | <0.1mg |
| Copper | 0.84mg93% | 1.2mg133% | <0.1mg |
| Manganese | 1.1mg46% | 4.5mg196% | <0.1mg |
| Selenium | 3.2mcg6% | 3.8mcg7% | <0.1mcg |
🔬Nutritional Analysis
Calories: Black Beans (Raw) is significantly lower in calories at just 341 kcal per 100g compared to 691 kcal for Nuts Pecans — that's 103% fewer calories, making Black Beans (Raw) the better choice for calorie-conscious diets.
Protein: Black Beans (Raw) provides more protein with 21.6g versus 9.17g 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 72g. Black Beans (Raw) has less saturated fat (0.366g vs 6.18g).
Key Vitamins: The most notable vitamin differences are in Vitamin A (Nuts Pecans: 3mcg vs 0mcg), Vitamin C (Nuts Pecans: 1.1mg vs 0mg), Folate (Black Beans (Raw): 444mcg vs 22mcg).
Key Minerals: Notable mineral differences include Sodium (Black Beans (Raw): 5mg vs 0mg), Manganese (Nuts Pecans: 4.5mg vs 1.06mg), Potassium (Black Beans (Raw): 1480mg vs 410mg).
Diet Suitability: Black Beans (Raw) fits 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 Pecans?
- Black Beans (Raw) has more protein with 21.6g per 100g compared to 9.17g for Nuts Pecans.
- Which is lower in calories, Black Beans (Raw) or Nuts Pecans?
- Black Beans (Raw) is lower in calories with 341 kcal per 100g versus 691 kcal.
- Is Black Beans (Raw) or Nuts Pecans healthier?
- It depends on your goals. Black Beans (Raw) has 341 calories and 21.6g protein per 100g, while Nuts Pecans has 691 calories and 9.17g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Black Beans (Raw) or Nuts Pecans?
- Black Beans (Raw) is leaner with 1.42g of fat per 100g compared to 72g.
- Which has more fiber, Black Beans (Raw) or Nuts Pecans?
- Black Beans (Raw) has more fiber with 15.5g per 100g compared to 9.6g.