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Black beans, canned
Black beans, canned4
VS
White beans, canned Leader
White beans, canned5

White beans, canned leads 5–4 · 9 categories decided · 1 tie

Both foods compared at 100 kcal.

The verdict

White beans, canned comes out ahead, winning 5 of 9 nutrient match-ups.

Pick Black beans, canned for more protein, more fiber, less sodium and more vitamin C.

Pick White beans, canned for less saturated fat, more potassium, more calcium, more iron and more magnesium.

Evenly matched on sugar.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    100 kcal
    100 kcal
  • Proteinmore is better
    WIN6.63 g
    6.37 g
  • Carbohydrate
    18.19 g
    18.6 g
  • Fibermore is better
    WIN7.58 g
    4.21 g
  • Total sugarsless is better
    0.25 g
    0.25 g
  • Total fat
    0.32 g
    0.25 g
  • Saturated fatless is better
    0.08 g
    0.06 gWIN
  • Sodiumless is better
    WIN151.65 mg
    298.25 mg
  • Potassiummore is better
    338.46 mg
    398.25 mgWIN
  • Calciummore is better
    38.46 mg
    64.04 mgWIN
  • Ironmore is better
    2.09 mg
    2.62 mgWIN
  • Magnesiummore is better
    38.46 mg
    44.74 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 White beans, canned · Foodatron