Ginkgo Nuts vs Black Beans: Which One is Better for You?
Although ginkgo nuts 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 ginkgo nuts 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 ginkgo nuts 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 ginkgo nuts and black beans compare specifically.
Ginkgo nuts (Ginkgo biloba) are the seeds of the ginkgo tree, which is native to China and is now grown in many parts of the world.
These nuts have a slightly sweet and slightly nutty flavor, and are often used in both sweet and savory dishes.
Ginkgo nuts 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.
There are many ways to incorporate ginkgo nuts into your diet.
They can be eaten raw or roasted, and are often used in baking or as a topping for salads and other dishes.
Ginkgo nuts are also available in a variety of forms, including whole, chopped, and ground into flour.
Ginkgo nuts are widely available and can be found at most grocery stores, particularly in Asian markets.
They are often sold roasted or raw, and can be purchased with or without the shell.
If you’re looking for a tasty and nutritious nut to add to your diet, consider giving ginkgo nuts a try.
They are flavorful, versatile, and have a variety of health benefits.
Ginkgo Nuts is an excellent source of Vitamin B3 (Niacin).
It also contains a good amount of Vitamin A, Vitamin C, Vitamin B1 (Thiamine), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate) and some Vitamin B2 (Riboflavin).
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.
Ginkgo Nuts 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 ginkgo nuts vs black beans.
This comparison will start by comparing the caloric value of ginkgo nuts and black beans and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
|Ginkgo Nuts||Black Beans|
|Energy||182 kcal||341 kcal|
|Carbs||37.6 g||62.4 g|
|Protein||4.32 g||21.6 g|
|Fat||1.68 g||1.42 g|
|Saturated Fat||0.319 g||0.366 g|
Ginkgo Nuts vs Black Beans Calories
Comparing ginkgo nuts vs black beans for weight loss, ginkgo nuts is slightly lower in calories, with 182 calories per 100 grams, compared to 341 calories per 100 grams of black beans.
However, both ginkgo nuts 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.
Ginkgo Nuts vs Black Beans Protein
Legumes and most legume products, including ginkgo nuts and black beans, are important sources of plant-based protein.
Black Beans offer around 80% more protein than ginkgo nuts.
Black Beans have 21.6 grams of protein per 100 grams, while ginkgo nuts has 4.3 grams of protein per 100 grams.
Ginkgo Nuts 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 ginkgo nuts and black beans.
The total amount of carbohydrates is around 40% higher in black beans than in ginkgo nuts. They have 62.4 grams per 100 grams, compared to 37.6 grams in ginkgo nuts.
There’s less sugar in ginkgo nuts than in black beans, 100% precisely.
One handful of ginkgo nuts (28 grams) contains 0 grams of sugar, while the same amount of black beans contains 0.6 grams.
Lastly, let’s take a look at the dietary fiber in ginkgo nuts 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 ginkgo nuts which offer 0 grams per portion.
Ginkgo Nuts vs Black Beans Fats
Fats in ginkgo nuts and black beans are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in ginkgo nuts and black beans:
- Ginkgo Nuts: 1.7 grams per 100 grams
- Black Beans: 1.4 per 100 grams
Speaking of saturated fats, ginkgo nuts is 25% lower in saturated fats.
Ginkgo Nuts and black beans contain 0.3 grams and 0.4 grams of saturated fat per 100 grams, respectively.
Ginkgo Nuts vs Black Beans Vitamins Content
This section will discuss the vitamin content of ginkgo nuts and black beans.
Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.
Ginkgo Nuts has a higher amount of vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B5 (Pantothenic acid), vitamin B9 (Folate), vitamin E, and vitamin K.
However, black beans have a higher amount of vitamin A, vitamin C, vitamin B3 (Niacin), and vitamin B6 (Pyroxidine).
Ginkgo Nuts and black beans contain the same amount of vitamin D, and vitamin B12 (Cobalamin).
The following table shows the exact amount of vitamins ginkgo nuts and black beans contain side by side, so you can easily compare them.
|Ginkgo Nuts||Black Beans|
|Vitamin A||558 IU||17 IU|
|Vitamin C||15 mg||0|
|Vitamin B1 (Thiamine)||0.22 mg||0.9 mg|
|Vitamin B2 (Riboflavin)||0.09 mg||0.193 mg|
|Vitamin B3 (Niacin)||6 mg||1.96 mg|
|Vitamin B5 (Pantothenic acid)||0.16 mg||0.899 mg|
|Vitamin B6 (Pyroxidine)||0.328 mg||0.286 mg|
|Vitamin B9 (Folate)||54 µg||444 µg|
|Vitamin B12 (Cobalamin)||0||0|
|Vitamin E||0||0.21 mg|
|Vitamin K||0||5.6 µg|
Ginkgo Nuts 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 ginkgo nuts and black beans comparison focuses on their mineral content.
Ginkgo Nuts is a better source of calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc than black beans.
On the other hand, black beans are a higher amount of sodium.
Ginkgo Nuts and black beans contain the same amount of fluoride.
Check out the table below to learn how ginkgo nuts and black beans compare when it comes to mineral content.
|Ginkgo Nuts||Black Beans|
|Calcium||2 mg||123 mg|
|Copper||0.274 mg||0.841 mg|
|Iron||1 mg||5.02 mg|
|Magnesium||27 mg||171 mg|
|Manganese||0.113 mg||1.06 mg|
|Phosphorus||124 mg||352 mg|
|Potassium||510 mg||1480 mg|
|Sodium||7 mg||5 mg|
|Zinc||0.34 mg||3.65 mg|
The Final Word
Ginkgo Nuts and black beans are highly nutritious and a great addition to a plant-based diet.
Both ginkgo nuts 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.
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