Black Beans vs Split Peas: Which One is Better for You?
Black Beans and split peas belong to the legumes and legume products food group, one of the staple food groups for people on a plant-based diet.
Legumes and most legume products are an affordable source of plant protein, dietary fiber, B vitamins, and minerals such as iron, calcium, potassium, and zinc, minerals that are usually harder to get on a plant-based diet.
This article will thoroughly compare black beans and split peas and help you learn more about their similarities and differences.
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.
Split peas (Pisum sativum) are a type of legume that are native to the Middle East and have been grown for thousands of years.
They are made by splitting dried peas and removing the outer skin, resulting in a small, round, flat legume that is green or yellow in color.
Split peas are a popular ingredient in many dishes, such as split pea soup, and are highly valued for their nutritional content.
One of the main health benefits of split peas is their high protein content.
They are a good source of plant-based protein, making them a popular choice for vegetarians and vegans.
Split peas are also high in fiber, which can help to improve digestion and lower cholesterol levels.
They are rich in nutrients such as iron, potassium, and B vitamins. They also contain several plant compounds that have been shown to have antioxidant and anti-inflammatory effects.
Split Peas are an excellent source of Vitamin B1 (Thiamine).
They also contain a good amount of Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin K and some Vitamin A, Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).
Black Beans vs Split Peas Nutrition
Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing black beans vs split peas.
This comparison will start by comparing the caloric value of black beans and split peas and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
Black Beans vs Split Peas Calories
Most calories in raw legumes come from carbs. Peanuts are an exception here, but they are often considered a nut instead of a legume because of their nutritional profile.
Comparing black beans vs split peas for weight loss, black beans are slightly lower in calories, with 341 calories per 100 grams, compared to 364 calories per 100 grams of split peas.
However, both black beans and split peas can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.
Black Beans vs Split Peas Protein
Legumes and most legume products, including black beans and split peas, are important sources of plant-based protein.
Split Peas offer around 6% more protein than black beans.
Split Peas have 23.1 grams of protein per 100 grams, while black beans have 21.6 grams of protein per 100 grams.
Black Beans vs Split Peas 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 black beans and split peas.
The total amount of carbohydrates is around 1% higher in black beans than in split peas. They have 62.4 grams per 100 grams, compared to 61.6 grams in split peas.
There’s less sugar in black beans than in split peas, 33% precisely.
One handful of black beans (28 grams) contains 0.6 grams of sugar, while the same amount of split peas contains 0.9 grams.
Lastly, let’s take a look at the dietary fiber in black beans and split peas.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
With 6.2 grams of fiber per portion, split peas are a better source of fiber than black beans which offer 4.3 grams per portion.
Black Beans vs Split Peas Fats
Like most other legumes, with the exception of lupins and peanuts, black beans and split peas are low in fat.
Fats in black beans and split peas are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in black beans and split peas:
- Black Beans: 1.4 grams per 100 grams
- Split Peas: 3.9 per 100 grams
Speaking of saturated fats, black beans and split peas contain the same amount of saturated fats, 0.4 grams per 100 grams.
Black Beans vs Split Peas Vitamins Content
This section will discuss the vitamin content of black beans and split peas.
Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.
Black Beans have a higher amount of vitamin A, vitamin C, vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), and vitamin K.
However, split peas have a higher amount of vitamin B1 (Thiamine), vitamin B6 (Pyroxidine), vitamin B9 (Folate), and vitamin E.
Black Beans and split peas contain the same amount of vitamin D, and vitamin B12 (Cobalamin).
The following table shows the exact amount of vitamins black beans and split peas contain side by side, so you can easily compare them.
|Vitamin B1 (Thiamine)
|Vitamin B2 (Riboflavin)
|Vitamin B3 (Niacin)
|Vitamin B5 (Pantothenic acid)
|Vitamin B6 (Pyroxidine)
|Vitamin B9 (Folate)
|Vitamin B12 (Cobalamin)
Black Beans vs Split Peas 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 black beans and split peas comparison focuses on their mineral content.
Black Beans are a better source of manganese, and selenium than split peas.
On the other hand, split peas are a higher amount of calcium, copper, iron, magnesium, phosphorus, potassium, and zinc.
Black Beans and split peas contain the same amount of fluoride, and sodium.
Check out the table below to learn how black beans and split peas compare when it comes to mineral content.
The Final Word
Black Beans and split peas are highly nutritious and a great addition to a plant-based diet.
Both black beans and split peas are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.
Antioxidants found in beans 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 are 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.
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