Black Beans (Raw)vsFlaxseed
Black Beans (Raw) has 341 calories and 22g protein per 100g. Flaxseed has 534 calories and 18g 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 Flaxseed
Go with Black Beans (Raw) at just 341 kcal per 100g — 36% fewer calories.
Black Beans (Raw) packs 21.6g of protein per 100g (25% of calories from protein) — the better pick for muscle growth and recovery.
Flaxseed is the heart-friendlier option with more fiber.
Black Beans (Raw) provides 1480mg of potassium per 100g — important for muscle function and hydration.
Flaxseed provides 255mg of calcium per 100g — a much better source for bone health.
Black Beans (Raw) edges ahead overall with more protein, less saturated fat, more potassium — the more nutritious option for everyday eating.
⚠️Things to Watch
Black Beans (Raw)
No major nutritional red flags stand out per 100g.
Flaxseed
Calorie-dense at 534 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 | Seeds Flaxseed | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 341kcal17% | 534kcal27% | <0.1kcal |
| Protein | 22g43% | 18g37% | +3.3g |
| Total Fat | 1.4g2% | 42g54% | <0.1g |
| Saturated Fat | 0.37g2% | 3.7g18% | <0.1g |
| Trans Fat | 0g | — | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 62g23% | 29g11% | +34g |
| Dietary Fiber | 16g55% | 27g98% | <0.1g |
| Sugars | 2.1g | 1.6g | +0.57g |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 0mcg0% | — |
| Vitamin C | 0mg0% | 0.60mg1% | <0.1mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 0.21mg1% | 0.31mg2% | <0.1mg |
| Vitamin K | 5.6mcg5% | 4.3mcg4% | +1.3mcg |
| Vitamin B6 | 0.29mg17% | 0.47mg28% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 444mcg111% | 87mcg22% | +357mcg |
| Thiamin (B1) | 0.90mg75% | 1.6mg137% | <0.1mg |
| Riboflavin (B2) | 0.19mg15% | 0.16mg12% | +<0.1mg |
| Niacin (B3) | 2.0mg12% | 3.1mg19% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 5.0mg0% | 30mg1% | <0.1mg |
| Calcium | 123mg9% | 255mg20% | <0.1mg |
| Iron | 5.0mg28% | 5.7mg32% | <0.1mg |
| Potassium | 1480mg31% | 813mg17% | +667mg |
| Phosphorus | 352mg28% | 642mg51% | <0.1mg |
| Magnesium | 171mg41% | 392mg93% | <0.1mg |
| Zinc | 3.6mg33% | 4.3mg39% | <0.1mg |
| Copper | 0.84mg93% | 1.2mg136% | <0.1mg |
| Manganese | 1.1mg46% | 2.5mg108% | <0.1mg |
| Selenium | 3.2mcg6% | 25mcg46% | <0.1mcg |
🔬Nutritional Analysis
Calories: Black Beans (Raw) is significantly lower in calories at just 341 kcal per 100g compared to 534 kcal for Flaxseed — that's 57% fewer calories, making Black Beans (Raw) the better choice for calorie-conscious diets.
Protein: Black Beans (Raw) provides more protein with 21.6g versus 18.3g 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 42.2g. Black Beans (Raw) has less saturated fat (0.366g vs 3.66g).
Key Vitamins: The most notable vitamin differences are in Vitamin C (Flaxseed: 0.6mg vs 0mg), Folate (Black Beans (Raw): 444mcg vs 87mcg), Thiamin (B1) (Flaxseed: 1.64mg vs 0.9mg).
Key Minerals: Notable mineral differences include Selenium (Flaxseed: 25.4mcg vs 3.2mcg), Sodium (Flaxseed: 30mg vs 5mg), Manganese (Flaxseed: 2.48mg vs 1.06mg).
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 Flaxseed?
- Black Beans (Raw) has more protein with 21.6g per 100g compared to 18.3g for Flaxseed.
- Which is lower in calories, Black Beans (Raw) or Flaxseed?
- Black Beans (Raw) is lower in calories with 341 kcal per 100g versus 534 kcal.
- Is Black Beans (Raw) or Flaxseed healthier?
- It depends on your goals. Black Beans (Raw) has 341 calories and 21.6g protein per 100g, while Flaxseed has 534 calories and 18.3g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Black Beans (Raw) or Flaxseed?
- Black Beans (Raw) is leaner with 1.42g of fat per 100g compared to 42.2g.
- Which has more fiber, Black Beans (Raw) or Flaxseed?
- Flaxseed has more fiber with 27.3g per 100g compared to 15.5g.