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Black beans, cooked
Black beans, cooked3
VS
Small white beans, cooked Leader
Small white beans, cooked5

Small white beans, cooked leads 5–3 · 8 categories decided · 1 tie

Black beans, cooked: 100 g · Small white beans, cooked: 100 g.

The verdict

Small white beans, cooked comes out ahead, winning 5 of 8 nutrient match-ups.

Pick Black beans, cooked for less saturated fat, less sodium and more magnesium.

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

Evenly matched on vitamin C.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    132 kcal
    142 kcal
  • Proteinmore is better
    8.86 g
    8.97 gWIN
  • Carbohydrate
    23.71 g
    25.81 g
  • Fibermore is better
    8.7 g
    10.4 gWIN
  • Total sugarsless is better
    0.32 g
    —
  • Total fat
    0.54 g
    0.64 g
  • Saturated fatless is better
    WIN0.14 g
    0.17 g
  • Sodiumless is better
    WIN1 mg
    238 mg
  • Potassiummore is better
    355 mg
    463 mgWIN
  • Calciummore is better
    27 mg
    73 mgWIN
  • Ironmore is better
    2.1 mg
    2.84 mgWIN
  • Magnesiummore is better
    WIN70 mg
    68 mg
  • Vitamin Cmore is better
    0 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, cooked vs Small white beans, cooked · Foodatron