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Black beans, canned
Black beans, canned3
VS
Small white beans, cooked Leader
Small white beans, cooked6

Small white beans, cooked leads 6–3 · 9 categories decided

Each value is per 100 g edible portion.

The verdict

Small white beans, cooked comes out ahead, winning 6 of 9 nutrient match-ups.

Pick Black beans, canned for less saturated fat, less sodium and more vitamin C.

Pick Small white beans, cooked for more protein, more fiber, more potassium, more calcium, more iron and more magnesium.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    91 kcal
    142 kcal
  • Proteinmore is better
    6.03 g
    8.97 gWIN
  • Carbohydrate
    16.55 g
    25.81 g
  • Fibermore is better
    6.9 g
    10.4 gWIN
  • Total sugarsless is better
    0.23 g
    —
  • Total fat
    0.29 g
    0.64 g
  • Saturated fatless is better
    WIN0.08 g
    0.17 g
  • Sodiumless is better
    WIN138 mg
    238 mg
  • Potassiummore is better
    308 mg
    463 mgWIN
  • Calciummore is better
    35 mg
    73 mgWIN
  • Ironmore is better
    1.9 mg
    2.84 mgWIN
  • Magnesiummore is better
    35 mg
    68 mgWIN
  • Vitamin Cmore is better
    WIN2.7 mg
    0 mg
  • Vitamin Dmore is better
    —
    —

Winners are decided by deterministic per-metric rules on the stated basis; ties and missing data don’t score (missing ≠ zero). Educational information only — not medical advice.

Black beans, canned vs Small white beans, cooked · Foodatron