Black Beans (Raw)vsNuts Walnuts
Black Beans (Raw) has 341 calories and 22g protein per 100g. Nuts Walnuts has 654 calories and 15g 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 Walnuts
Go with Black Beans (Raw) at just 341 kcal per 100g — 48% 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) has 5mg of iron per 100g — important for energy and preventing anemia.
⚠️Things to Watch
Black Beans (Raw)
No major nutritional red flags stand out per 100g.
Nuts Walnuts
High in saturated fat with 6.13g per 100g, which is worth watching if you are managing heart health or cholesterol.
Calorie-dense at 654 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 Walnuts English | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 341kcal17% | 654kcal33% | <0.1kcal |
| Protein | 22g43% | 15g30% | +6.4g |
| Total Fat | 1.4g2% | 65g84% | <0.1g |
| Saturated Fat | 0.37g2% | 6.1g31% | <0.1g |
| Trans Fat | 0g | — | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 62g23% | 14g5% | +49g |
| Dietary Fiber | 16g55% | 6.7g24% | +8.8g |
| Sugars | 2.1g | 2.6g | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 1.0mcg0% | <0.1mcg |
| Vitamin C | 0mg0% | 1.3mg1% | <0.1mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 0.21mg1% | 0.70mg5% | <0.1mg |
| Vitamin K | 5.6mcg5% | 2.7mcg2% | +2.9mcg |
| Vitamin B6 | 0.29mg17% | 0.54mg32% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 444mcg111% | 98mcg25% | +346mcg |
| Thiamin (B1) | 0.90mg75% | 0.34mg28% | +0.56mg |
| Riboflavin (B2) | 0.19mg15% | 0.15mg12% | +<0.1mg |
| Niacin (B3) | 2.0mg12% | 1.1mg7% | +0.84mg |
| 🔶Minerals | |||
| Sodium | 5.0mg0% | 2.0mg0% | +3.0mg |
| Calcium | 123mg9% | 98mg8% | +25mg |
| Iron | 5.0mg28% | 2.9mg16% | +2.1mg |
| Potassium | 1480mg31% | 441mg9% | +1039mg |
| Phosphorus | 352mg28% | 346mg28% | +6.0mg |
| Magnesium | 171mg41% | 158mg38% | +13mg |
| Zinc | 3.6mg33% | 3.1mg28% | +0.56mg |
| Copper | 0.84mg93% | 1.6mg177% | <0.1mg |
| Manganese | 1.1mg46% | 3.4mg148% | <0.1mg |
| Selenium | 3.2mcg6% | 4.9mcg9% | <0.1mcg |
🔬Nutritional Analysis
Calories: Black Beans (Raw) is significantly lower in calories at just 341 kcal per 100g compared to 654 kcal for Nuts Walnuts — that's 92% fewer calories, making Black Beans (Raw) the better choice for calorie-conscious diets.
Protein: Black Beans (Raw) provides more protein with 21.6g versus 15.2g 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 65.2g. Black Beans (Raw) has less saturated fat (0.366g vs 6.13g).
Key Vitamins: The most notable vitamin differences are in Vitamin A (Nuts Walnuts: 1mcg vs 0mcg), Vitamin C (Nuts Walnuts: 1.3mg vs 0mg), Folate (Black Beans (Raw): 444mcg vs 98mcg).
Key Minerals: Notable mineral differences include Potassium (Black Beans (Raw): 1480mg vs 441mg), Manganese (Nuts Walnuts: 3.41mg vs 1.06mg), Sodium (Black Beans (Raw): 5mg vs 2mg).
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 Walnuts?
- Black Beans (Raw) has more protein with 21.6g per 100g compared to 15.2g for Nuts Walnuts.
- Which is lower in calories, Black Beans (Raw) or Nuts Walnuts?
- Black Beans (Raw) is lower in calories with 341 kcal per 100g versus 654 kcal.
- Is Black Beans (Raw) or Nuts Walnuts healthier?
- It depends on your goals. Black Beans (Raw) has 341 calories and 21.6g protein per 100g, while Nuts Walnuts has 654 calories and 15.2g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Black Beans (Raw) or Nuts Walnuts?
- Black Beans (Raw) is leaner with 1.42g of fat per 100g compared to 65.2g.
- Which has more fiber, Black Beans (Raw) or Nuts Walnuts?
- Black Beans (Raw) has more fiber with 15.5g per 100g compared to 6.7g.