Black Beans vs White Beans: How To Choose?
Black Beans and white beans 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 white beans 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.
White beans (Phaseolus vulgaris), also known as navy beans or haricot beans, are a type of legume native to South America.
They are a popular ingredient in many vegan and vegetarian dishes due to their high protein and fiber content, as well as their mild, slightly nutty flavor.
White beans are also a good source of several important nutrients, including potassium, iron, and B vitamins.
They can be enjoyed in a variety of dishes, such as white bean soup, salad, and dips.
In addition to being a nutritious food, white beans have been shown to have a number of potential health benefits.
They have been linked to lower cholesterol levels and improved blood sugar control, and may also help to reduce the risk of certain types of cancer.
White Beans are an excellent source of Vitamin B1 (Thiamine), and Vitamin B9 (Folate).
They also contain a good amount of Vitamin B2 (Riboflavin), Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine) and some Vitamin K.
Black Beans vs White Beans 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 white beans.
This comparison will start by comparing the caloric value of black beans and white beans and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
Black Beans vs White Beans 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 white beans vs black beans for weight loss, white beans are slightly lower in calories, with 333 calories per 100 grams, compared to 341 calories per 100 grams of black beans.
However, both black beans and white 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.
Black Beans vs White Beans Protein
Legumes and most legume products, including black beans and white beans, are important sources of plant-based protein.
White Beans offer around 8% more protein than black beans.
White Beans have 23.4 grams of protein per 100 grams, while black beans have 21.6 grams of protein per 100 grams.
Black Beans vs White 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 black beans and white beans.
The total amount of carbohydrates is around 3% higher in black beans than in white beans. They have 62.4 grams per 100 grams, compared to 60.3 grams in white beans.
One handful of black beans and white beans (28 grams) contains 0.6 grams of sugar, the same amount.
Lastly, let’s take a look at the dietary fiber in black beans and white beans.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
Black Beans and white beans contain the same amount of fiber, 4.3 grams per portion.
Black Beans vs White Beans Fats
Like most other legumes, with the exception of lupins and peanuts, black beans and white beans are low in fat.
Fats in black beans and white beans are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in black beans and white beans:
- Black Beans: 1.4 grams per 100 grams
- White Beans: 0.9 per 100 grams
Speaking of saturated fats, white beans are 50% lower in saturated fats.
White Beans and black beans contain 0.2 grams and 0.4 grams of saturated fat per 100 grams, respectively.
Black Beans vs White Beans Vitamins Content
This section will discuss the vitamin content of black beans and white beans.
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 B6 (Pyroxidine).
However, white beans have a higher amount of vitamin A, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), and vitamin B9 (Folate).
Black Beans and white beans contain the same amount of vitamin C, vitamin D, vitamin B12 (Cobalamin), vitamin E, and vitamin K.
The following table shows the exact amount of vitamins black beans and white beans 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 White 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 black beans and white beans comparison focuses on their mineral content.
Black Beans are a better source of calcium, copper, fluoride, iron, magnesium, manganese, potassium, selenium, sodium, and zinc than white beans.
On the other hand, white beans are a higher amount of phosphorus.
Check out the table below to learn how black beans and white beans compare when it comes to mineral content.
The Final Word
Black Beans and white beans are highly nutritious and a great addition to a plant-based diet.
Both black beans and white 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 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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