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Black beans, canned Leader
Black beans, canned7
VS
Small white beans, cooked
Small white beans, cooked2

Black beans, canned leads 7–2 · 9 categories decided

Both foods compared at 100 kcal.

The verdict

Black beans, canned comes out ahead, winning 7 of 9 nutrient match-ups.

Pick Black beans, canned for more protein, more fiber, less saturated fat, less sodium, more potassium, more iron and more vitamin C.

Pick Small white beans, cooked for more calcium and more magnesium.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    100 kcal
    100 kcal
  • Proteinmore is better
    WIN6.63 g
    6.32 g
  • Carbohydrate
    18.19 g
    18.18 g
  • Fibermore is better
    WIN7.58 g
    7.32 g
  • Total sugarsless is better
    0.25 g
    —
  • Total fat
    0.32 g
    0.45 g
  • Saturated fatless is better
    WIN0.08 g
    0.12 g
  • Sodiumless is better
    WIN151.65 mg
    167.61 mg
  • Potassiummore is better
    WIN338.46 mg
    326.06 mg
  • Calciummore is better
    38.46 mg
    51.41 mgWIN
  • Ironmore is better
    WIN2.09 mg
    2 mg
  • Magnesiummore is better
    38.46 mg
    47.89 mgWIN
  • Vitamin Cmore is better
    WIN2.97 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