• Home
  • Guides
  • Almonds vs Black Beans: Difference, Benefits, More

Almonds vs Black Beans: Difference, Benefits, More

This article explains the key similarities and differences between almonds and black beans, foods from the grains and legumes food groups. Read on to learn more about the almonds vs black beans comparison.
Michael Whaley, Health Writer

Written by Michael Whaley, Health Writer. Updated on March 15, 2023.

Although almonds and black beans belong to different food groups, and it’s not that common to compare foods from different groups, people are often interested in these comparisons as well.

While almonds belong to the nuts and seeds group, black beans belong to legumes food group.

That’s why we decided to create an in-depth article that compares almonds and black beans, their nutritional values, similarities, differences, macronutrients, and micronutrients – vitamins and minerals.

Generally speaking, foods from nuts and seeds group are usually higher in healthy fats and lower in carbs than legumes, but both are valuable addition to a plant-based diet.

Now, let’s see how almonds and black beans compare specifically.


Almonds (Prunus dulcis) are the seeds of the almond tree and have been enjoyed as food for thousands of years.

Almonds have a sweet and nutty flavor and are often eaten as a snack on their own or used in a variety of sweet and savory dishes.

They can be roasted, blanched, or ground into flour and are a common ingredient in many types of baked goods, including cookies, cakes, and bread.

In addition to their tasty flavor, almonds are a good source of nutrients, including protein, fiber, and various vitamins and minerals.

They are also a good source of healthy fats, including monounsaturated and polyunsaturated fats.

Almonds are widely available and can be found in many forms, including whole, sliced, slivered, and ground. They can be purchased raw, roasted, or salted and are often sold with the skin removed.

Almonds are also available in a variety of flavors, including plain, honey-roasted, and chocolate-covered.

Whether you’re looking for a tasty snack or a versatile ingredient to add to your cooking, almonds are a great choice. They are delicious and nutritious and can be easily incorporated into the diet.

Almonds is an excellent source of Vitamin B2 (Riboflavin), and Vitamin E.

It also contains a good amount of Vitamin B1 (Thiamine), Vitamin B3 (Niacin), and Vitamin B9 (Folate) and some Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine).

Black Beans

Black beans (Phaseolus vulgaris) are a type of legume that are native to Central and South America.

They are a popular ingredient in many vegan and vegetarian dishes due to their high protein and fiber content and rich, nutty flavor.

Black beans are also a good source of antioxidants. They have been shown to have a number of potential health benefits, including reducing the risk of certain types of cancer and helping to lower cholesterol levels.

They are easy to incorporate into a wide range of recipes and can be enjoyed in dishes such as black bean soup, burritos, and salads.

Black Beans are an excellent source of Vitamin B1 (Thiamine), and Vitamin B9 (Folate).

They also contain a good amount of Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine) and some Vitamin K.

Almonds vs Black Beans Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing almonds vs black beans.

This comparison will start by comparing the caloric value of almonds and black beans and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.

AlmondsBlack Beans
Energy579 kcal341 kcal
Carbs21.6 g62.4 g
Sugar4.35 g2.12 g
Fiber12.5 g15.5 g
Protein21.2 g21.6 g
Fat49.9 g1.42 g
Saturated Fat3.8 g0.366 g

Almonds vs Black Beans Calories

Comparing black beans vs almonds for weight loss, black beans are slightly lower in calories, with 341 calories per 100 grams, compared to 579 calories per 100 grams of almonds.

However, both almonds and black beans can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.

Almonds vs Black Beans Protein

Legumes and most legume products, including almonds and black beans, are important sources of plant-based protein.

Black Beans offer around 2% more protein than almonds.

Black Beans have 21.6 grams of protein per 100 grams, while almonds has 21.2 grams of protein per 100 grams.

Almonds vs Black Beans Carbs

Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.

It’s also important for people on a keto diet, so let’s compare the carbs content in almonds and black beans.

The total amount of carbohydrates is around 65% higher in black beans than in almonds. They have 62.4 grams per 100 grams, compared to 21.6 grams in almonds.


There’s less sugar in black beans than in almonds, 50% precisely.

One handful of black beans (28 grams) contains 0.6 grams of sugar, while the same amount of almonds contains 1.2 grams.

Lastly, let’s take a look at the dietary fiber in almonds and black beans.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 4.3 grams of fiber per portion, black beans are a better source of fiber than almonds which offer 3.5 grams per portion.

Almonds vs Black Beans Fats

Fats in almonds and black beans are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in almonds and black beans:

  • Almonds: 49.9 grams per 100 grams
  • Black Beans: 1.4 per 100 grams

Speaking of saturated fats, black beans are 89% lower in saturated fats.

Black Beans and almonds contain 0.4 grams and 3.8 grams of saturated fat per 100 grams, respectively.

Almonds vs Black Beans Vitamins Content

This section will discuss the vitamin content of almonds and black beans.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Almonds has a higher amount of vitamin A, vitamin B1 (Thiamine), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), and vitamin K.

However, black beans have a higher amount of vitamin B2 (Riboflavin), vitamin B3 (Niacin), and vitamin E.

Almonds and black beans contain the same amount of vitamin C, vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins almonds and black beans contain side by side, so you can easily compare them.

AlmondsBlack Beans
Vitamin A2 IU17 IU
Vitamin C00
Vitamin D00
Vitamin B1 (Thiamine)0.205 mg0.9 mg
Vitamin B2 (Riboflavin)1.14 mg0.193 mg
Vitamin B3 (Niacin)3.62 mg1.96 mg
Vitamin B5 (Pantothenic acid)0.471 mg0.899 mg
Vitamin B6 (Pyroxidine)0.137 mg0.286 mg
Vitamin B9 (Folate)44 µg444 µg
Vitamin B12 (Cobalamin)00
Vitamin E25.6 mg0.21 mg
Vitamin K05.6 µg

Almonds vs Black Beans Minerals Content

Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.

Some minerals, like iron, calcium, zinc or, iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the almonds and black beans comparison focuses on their mineral content.

Almonds is a better source of iron, potassium, sodium, and zinc than black beans.

On the other hand, black beans are a higher amount of calcium, copper, magnesium, manganese, phosphorus, and selenium.

Almonds and black beans contain the same amount of fluoride.

Check out the table below to learn how almonds and black beans compare when it comes to mineral content.

AlmondsBlack Beans
Calcium269 mg123 mg
Copper1.03 mg0.841 mg
Iron3.71 mg5.02 mg
Magnesium270 mg171 mg
Manganese2.18 mg1.06 mg
Phosphorus481 mg352 mg
Potassium733 mg1480 mg
Selenium4.1 µg3.2 µg
Sodium1 mg5 mg
Zinc3.12 mg3.65 mg

The Final Word

Almonds and black beans are highly nutritious and a great addition to a plant-based diet.

Both almonds and black beans are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.

Antioxidants found in nuts, seeds and legumes can help to protect cells from damage and may reduce the risk of certain diseases and the effects of aging.

Additionally, the fiber and other nutrients in these foods can support the health of the digestive system and may even help to prevent certain digestive cancers.

Legumes, nuts and seeds are a versatile food that can be incorporated into any meal of the day, including breakfast, lunch, or dinner. They can be served hot or cold, making them a convenient and tasty addition to a variety of dishes.


Holy Peas has strict sourcing guidelines and draws only from high-quality sources, including peer-reviewed studies, academic research institutions, and medical journals, associations and government institutions. Read more about our process.

How we ensure this article is accurate?
  1. It's written and or reviewed by an expert.
  2. We cite relevant studies and trusted sources.
  3. It's regularly updated.

Read more about our process and team.