Side-by-Side Comparison

Amla (Indian Gooseberry) vs Black Beans (Cooked)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Fresh translucent green amla berries on clean studio ceramic surface

fruits

Amla (Indian Gooseberry)

44Calories

0.9Protein

4.3Fiber

478.0Vit C

View Details

Clean cooked glistening black beans in a dark stone bowl

legumes

Black Beans (Cooked)

132Calories

8.9Protein

8.7Fiber

0.0Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-67%

Amla (Indian Gooseberry)

Amla (Indian Gooseberry) has fewer calories (energy) (44 kcal vs 132 kcal, 88 kcal less).

Higher Protein

+907%

Black Beans (Cooked)

Black Beans (Cooked) provides 8.9 g vs 0.88 g in Amla (Indian Gooseberry) (+8.0 g, +907%).

Higher Dietary Fiber

+102%

Black Beans (Cooked)

Black Beans (Cooked) provides 8.7 g vs 4.3 g in Amla (Indian Gooseberry) (+4.4 g, +102%).

Higher Vitamin C

Amla (Indian Gooseberry)

Amla (Indian Gooseberry) provides 478 mg vs 0 mg in Black Beans (Cooked) (+478 mg).

Comparing per 100 g standard edible portion.

Nutrient

Amla (Indian Gooseberry)100 g edible portion

Black Beans (Cooked)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Black Beans (Cooked) higher

Amla (Indian Gooseberry)

44 kcal2% DV

Black Beans (Cooked)

132 kcal7% DV

Black Beans (Cooked) provides 132 kcal vs 44 kcal in Amla (Indian Gooseberry) (+88 kcal, +200%).

ProteinBlack Beans (Cooked) higher

Amla (Indian Gooseberry)

0.88 g2% DV

Black Beans (Cooked)

8.9 g18% DV

Black Beans (Cooked) provides 8.9 g vs 0.88 g in Amla (Indian Gooseberry) (+8.0 g, +907%).

CarbohydratesBlack Beans (Cooked) higher

Amla (Indian Gooseberry)

10.2 g4% DV

Black Beans (Cooked)

23.7 g9% DV

Black Beans (Cooked) provides 23.7 g vs 10.2 g in Amla (Indian Gooseberry) (+13.5 g, +133%).

Dietary FiberBlack Beans (Cooked) higher

Amla (Indian Gooseberry)

4.3 g15% DV

Black Beans (Cooked)

8.7 g31% DV

Black Beans (Cooked) provides 8.7 g vs 4.3 g in Amla (Indian Gooseberry) (+4.4 g, +102%).

Total FatSimilar

Amla (Indian Gooseberry)

0.58 g1% DV

Black Beans (Cooked)

0.54 g1% DV

Both Amla (Indian Gooseberry) and Black Beans (Cooked) provide similar amounts of total fat (0.58 g).

Total SugarsAmla (Indian Gooseberry) higher

Amla (Indian Gooseberry)

4.2 g8% DV

Black Beans (Cooked)

0.32 g1% DV

Amla (Indian Gooseberry) provides 4.2 g vs 0.32 g in Black Beans (Cooked) (+3.9 g, +1213%).

Vitamins12 nutrients

Vitamin CAmla (Indian Gooseberry) higher

Amla (Indian Gooseberry)

478 mg531% DV

Black Beans (Cooked)

0 mg

Amla (Indian Gooseberry) has higher vitamin c (478 mg vs 0 mg).

Vitamin A (RAE)Amla (Indian Gooseberry) higher

Amla (Indian Gooseberry)

15 µg2% DV

Black Beans (Cooked)

0 µg

Amla (Indian Gooseberry) has higher vitamin a (rae) (15 µg vs 0 µg).

Vitamin DSimilar

Amla (Indian Gooseberry)

0 µg

Black Beans (Cooked)

0 µg

Both Amla (Indian Gooseberry) and Black Beans (Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin ESimilar

Amla (Indian Gooseberry)

0.16 mg1% DV

Black Beans (Cooked)

0.15 mg1% DV

Both Amla (Indian Gooseberry) and Black Beans (Cooked) provide similar amounts of vitamin e (0.16 mg).

Vitamin KBlack Beans (Cooked) higher

Amla (Indian Gooseberry)

0.5 µg

Black Beans (Cooked)

2.8 µg2% DV

Black Beans (Cooked) provides 2.8 µg vs 0.5 µg in Amla (Indian Gooseberry) (+2.3 µg, +460%).

Folate (DFE)Black Beans (Cooked) higher

Amla (Indian Gooseberry)

6.0 µg2% DV

Black Beans (Cooked)

149 µg37% DV

Black Beans (Cooked) provides 149 µg vs 6.0 µg in Amla (Indian Gooseberry) (+143 µg, +2383%).

Thiamin (Vitamin B1)Black Beans (Cooked) higher

Amla (Indian Gooseberry)

0.04 mg3% DV

Black Beans (Cooked)

0.24 mg20% DV

Black Beans (Cooked) provides 0.24 mg vs 0.04 mg in Amla (Indian Gooseberry) (+0.20 mg, +510%).

Riboflavin (Vitamin B2)Similar

Amla (Indian Gooseberry)

0.05 mg4% DV

Black Beans (Cooked)

0.06 mg5% DV

Both Amla (Indian Gooseberry) and Black Beans (Cooked) provide similar amounts of riboflavin (vitamin b2) (0.05 mg).

Niacin (Vitamin B3)Black Beans (Cooked) higher

Amla (Indian Gooseberry)

0.30 mg2% DV

Black Beans (Cooked)

0.51 mg3% DV

Black Beans (Cooked) provides 0.51 mg vs 0.30 mg in Amla (Indian Gooseberry) (+0.21 mg, +68%).

Pantothenic Acid (B5)Similar

Amla (Indian Gooseberry)

0.28 mg6% DV

Black Beans (Cooked)

0.24 mg5% DV

Both Amla (Indian Gooseberry) and Black Beans (Cooked) provide similar amounts of pantothenic acid (b5) (0.28 mg).

Vitamin B6Similar

Amla (Indian Gooseberry)

0.08 mg5% DV

Black Beans (Cooked)

0.07 mg4% DV

Both Amla (Indian Gooseberry) and Black Beans (Cooked) provide similar amounts of vitamin b6 (0.08 mg).

Vitamin B12Similar

Amla (Indian Gooseberry)

0 µg

Black Beans (Cooked)

0 µg

Both Amla (Indian Gooseberry) and Black Beans (Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSimilar

Amla (Indian Gooseberry)

1.0 mg

Black Beans (Cooked)

1.0 mg

Both Amla (Indian Gooseberry) and Black Beans (Cooked) provide similar amounts of sodium (1.0 mg).

PotassiumBlack Beans (Cooked) higher

Amla (Indian Gooseberry)

198 mg4% DV

Black Beans (Cooked)

355 mg8% DV

Black Beans (Cooked) provides 355 mg vs 198 mg in Amla (Indian Gooseberry) (+157 mg, +79%).

CalciumBlack Beans (Cooked) higher

Amla (Indian Gooseberry)

25.0 mg2% DV

Black Beans (Cooked)

27.0 mg2% DV

Black Beans (Cooked) provides 27.0 mg vs 25.0 mg in Amla (Indian Gooseberry) (+2.0 mg, +8%).

IronBlack Beans (Cooked) higher

Amla (Indian Gooseberry)

1.2 mg7% DV

Black Beans (Cooked)

2.1 mg12% DV

Black Beans (Cooked) provides 2.1 mg vs 1.2 mg in Amla (Indian Gooseberry) (+0.90 mg, +75%).

MagnesiumBlack Beans (Cooked) higher

Amla (Indian Gooseberry)

10.0 mg2% DV

Black Beans (Cooked)

60.0 mg14% DV

Black Beans (Cooked) provides 60.0 mg vs 10.0 mg in Amla (Indian Gooseberry) (+50.0 mg, +500%).

PhosphorusBlack Beans (Cooked) higher

Amla (Indian Gooseberry)

27.0 mg2% DV

Black Beans (Cooked)

140 mg11% DV

Black Beans (Cooked) provides 140 mg vs 27.0 mg in Amla (Indian Gooseberry) (+113 mg, +419%).

ZincBlack Beans (Cooked) higher

Amla (Indian Gooseberry)

0.12 mg1% DV

Black Beans (Cooked)

1.1 mg10% DV

Black Beans (Cooked) provides 1.1 mg vs 0.12 mg in Amla (Indian Gooseberry) (+1.0 mg, +833%).

Lipids1 nutrients

Saturated FatSimilar

Amla (Indian Gooseberry)

0.05 g

Black Beans (Cooked)

0.09 g

Both Amla (Indian Gooseberry) and Black Beans (Cooked) provide similar amounts of saturated fat (0.05 g).

Nutrient

Amla (Indian Gooseberry)30 g (1 medium amla (30 g))

Black Beans (Cooked)172 g (1 cup cooked (172 g))

Macronutrients6 nutrients

Calories (Energy)Black Beans (Cooked) higher

Amla (Indian Gooseberry)

13 kcal1% DV

Black Beans (Cooked)

227 kcal11% DV

Black Beans (Cooked) provides 227 kcal vs 13 kcal in Amla (Indian Gooseberry) (+214 kcal, +1620%).

ProteinBlack Beans (Cooked) higher

Amla (Indian Gooseberry)

0.26 g1% DV

Black Beans (Cooked)

15.2 g30% DV

Black Beans (Cooked) provides 15.2 g vs 0.26 g in Amla (Indian Gooseberry) (+15.0 g, +5672%).

CarbohydratesBlack Beans (Cooked) higher

Amla (Indian Gooseberry)

3.1 g1% DV

Black Beans (Cooked)

40.8 g15% DV

Black Beans (Cooked) provides 40.8 g vs 3.1 g in Amla (Indian Gooseberry) (+37.7 g, +1235%).

Dietary FiberBlack Beans (Cooked) higher

Amla (Indian Gooseberry)

1.3 g5% DV

Black Beans (Cooked)

15.0 g53% DV

Black Beans (Cooked) provides 15.0 g vs 1.3 g in Amla (Indian Gooseberry) (+13.7 g, +1060%).

Total FatBlack Beans (Cooked) higher

Amla (Indian Gooseberry)

0.17 g

Black Beans (Cooked)

0.93 g1% DV

Black Beans (Cooked) provides 0.93 g vs 0.17 g in Amla (Indian Gooseberry) (+0.75 g, +434%).

Total SugarsAmla (Indian Gooseberry) higher

Amla (Indian Gooseberry)

1.3 g3% DV

Black Beans (Cooked)

0.55 g1% DV

Amla (Indian Gooseberry) provides 1.3 g vs 0.55 g in Black Beans (Cooked) (+0.71 g, +129%).

Vitamins12 nutrients

Vitamin CAmla (Indian Gooseberry) higher

Amla (Indian Gooseberry)

143 mg159% DV

Black Beans (Cooked)

0 mg

Amla (Indian Gooseberry) has higher vitamin c (143 mg vs 0 mg).

Vitamin A (RAE)Amla (Indian Gooseberry) higher

Amla (Indian Gooseberry)

4.5 µg1% DV

Black Beans (Cooked)

0 µg

Amla (Indian Gooseberry) has higher vitamin a (rae) (4.5 µg vs 0 µg).

Vitamin DSimilar

Amla (Indian Gooseberry)

0 µg

Black Beans (Cooked)

0 µg

Both Amla (Indian Gooseberry) and Black Beans (Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin EBlack Beans (Cooked) higher

Amla (Indian Gooseberry)

0.05 mg

Black Beans (Cooked)

0.26 mg2% DV

Black Beans (Cooked) provides 0.26 mg vs 0.05 mg in Amla (Indian Gooseberry) (+0.21 mg, +438%).

Vitamin KBlack Beans (Cooked) higher

Amla (Indian Gooseberry)

0.2 µg

Black Beans (Cooked)

4.8 µg4% DV

Black Beans (Cooked) provides 4.8 µg vs 0.2 µg in Amla (Indian Gooseberry) (+4.7 µg, +3111%).

Folate (DFE)Black Beans (Cooked) higher

Amla (Indian Gooseberry)

1.8 µg

Black Beans (Cooked)

256 µg64% DV

Black Beans (Cooked) provides 256 µg vs 1.8 µg in Amla (Indian Gooseberry) (+254 µg, +14138%).

Thiamin (Vitamin B1)Black Beans (Cooked) higher

Amla (Indian Gooseberry)

0.01 mg1% DV

Black Beans (Cooked)

0.42 mg35% DV

Black Beans (Cooked) provides 0.42 mg vs 0.01 mg in Amla (Indian Gooseberry) (+0.41 mg, +3397%).

Riboflavin (Vitamin B2)Black Beans (Cooked) higher

Amla (Indian Gooseberry)

0.02 mg1% DV

Black Beans (Cooked)

0.10 mg8% DV

Black Beans (Cooked) provides slightly more riboflavin (vitamin b2) (0.10 mg vs 0.02 mg).

Niacin (Vitamin B3)Black Beans (Cooked) higher

Amla (Indian Gooseberry)

0.09 mg1% DV

Black Beans (Cooked)

0.87 mg5% DV

Black Beans (Cooked) provides 0.87 mg vs 0.09 mg in Amla (Indian Gooseberry) (+0.78 mg, +865%).

Pantothenic Acid (B5)Black Beans (Cooked) higher

Amla (Indian Gooseberry)

0.08 mg2% DV

Black Beans (Cooked)

0.42 mg8% DV

Black Beans (Cooked) provides 0.42 mg vs 0.08 mg in Amla (Indian Gooseberry) (+0.33 mg, +396%).

Vitamin B6Black Beans (Cooked) higher

Amla (Indian Gooseberry)

0.02 mg1% DV

Black Beans (Cooked)

0.12 mg7% DV

Black Beans (Cooked) provides slightly more vitamin b6 (0.12 mg vs 0.02 mg).

Vitamin B12Similar

Amla (Indian Gooseberry)

0 µg

Black Beans (Cooked)

0 µg

Both Amla (Indian Gooseberry) and Black Beans (Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumBlack Beans (Cooked) higher

Amla (Indian Gooseberry)

0.30 mg

Black Beans (Cooked)

1.7 mg

Black Beans (Cooked) provides 1.7 mg vs 0.30 mg in Amla (Indian Gooseberry) (+1.4 mg, +473%).

PotassiumBlack Beans (Cooked) higher

Amla (Indian Gooseberry)

59.4 mg1% DV

Black Beans (Cooked)

611 mg13% DV

Black Beans (Cooked) provides 611 mg vs 59.4 mg in Amla (Indian Gooseberry) (+551 mg, +928%).

CalciumBlack Beans (Cooked) higher

Amla (Indian Gooseberry)

7.5 mg1% DV

Black Beans (Cooked)

46.4 mg4% DV

Black Beans (Cooked) provides 46.4 mg vs 7.5 mg in Amla (Indian Gooseberry) (+38.9 mg, +519%).

IronBlack Beans (Cooked) higher

Amla (Indian Gooseberry)

0.36 mg2% DV

Black Beans (Cooked)

3.6 mg20% DV

Black Beans (Cooked) provides 3.6 mg vs 0.36 mg in Amla (Indian Gooseberry) (+3.3 mg, +903%).

MagnesiumBlack Beans (Cooked) higher

Amla (Indian Gooseberry)

3.0 mg1% DV

Black Beans (Cooked)

103 mg25% DV

Black Beans (Cooked) provides 103 mg vs 3.0 mg in Amla (Indian Gooseberry) (+100 mg, +3340%).

PhosphorusBlack Beans (Cooked) higher

Amla (Indian Gooseberry)

8.1 mg1% DV

Black Beans (Cooked)

241 mg19% DV

Black Beans (Cooked) provides 241 mg vs 8.1 mg in Amla (Indian Gooseberry) (+233 mg, +2873%).

ZincBlack Beans (Cooked) higher

Amla (Indian Gooseberry)

0.04 mg

Black Beans (Cooked)

1.9 mg18% DV

Black Beans (Cooked) provides 1.9 mg vs 0.04 mg in Amla (Indian Gooseberry) (+1.9 mg, +5251%).

Lipids1 nutrients

Saturated FatBlack Beans (Cooked) higher

Amla (Indian Gooseberry)

0.02 g

Black Beans (Cooked)

0.15 g1% DV

Black Beans (Cooked) provides slightly more saturated fat (0.15 g vs 0.02 g).

Nutrient

Amla (Indian Gooseberry)Amount per 100 kcal (227 g)

Black Beans (Cooked)Amount per 100 kcal (76 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Amla (Indian Gooseberry)

100 kcal5% DV

Black Beans (Cooked)

100 kcal5% DV

Both Amla (Indian Gooseberry) and Black Beans (Cooked) provide similar amounts of calories (energy) (100 kcal).

ProteinBlack Beans (Cooked) higher

Amla (Indian Gooseberry)

2.0 g4% DV

Black Beans (Cooked)

6.7 g13% DV

Black Beans (Cooked) provides 6.7 g vs 2.0 g in Amla (Indian Gooseberry) (+4.7 g, +237%).

CarbohydratesAmla (Indian Gooseberry) higher

Amla (Indian Gooseberry)

23.1 g8% DV

Black Beans (Cooked)

18.0 g7% DV

Amla (Indian Gooseberry) provides 23.1 g vs 18.0 g in Black Beans (Cooked) (+5.1 g, +28%).

Dietary FiberAmla (Indian Gooseberry) higher

Amla (Indian Gooseberry)

9.8 g35% DV

Black Beans (Cooked)

6.6 g24% DV

Amla (Indian Gooseberry) provides 9.8 g vs 6.6 g in Black Beans (Cooked) (+3.1 g, +48%).

Total FatAmla (Indian Gooseberry) higher

Amla (Indian Gooseberry)

1.3 g2% DV

Black Beans (Cooked)

0.41 g1% DV

Amla (Indian Gooseberry) provides 1.3 g vs 0.41 g in Black Beans (Cooked) (+0.91 g, +221%).

Total SugarsAmla (Indian Gooseberry) higher

Amla (Indian Gooseberry)

9.5 g19% DV

Black Beans (Cooked)

0.24 g

Amla (Indian Gooseberry) provides 9.5 g vs 0.24 g in Black Beans (Cooked) (+9.3 g, +3820%).

Vitamins12 nutrients

Vitamin CAmla (Indian Gooseberry) higher

Amla (Indian Gooseberry)

1,085 mg1206% DV

Black Beans (Cooked)

0 mg

Amla (Indian Gooseberry) has higher vitamin c (1,085 mg vs 0 mg).

Vitamin A (RAE)Amla (Indian Gooseberry) higher

Amla (Indian Gooseberry)

34 µg4% DV

Black Beans (Cooked)

0 µg

Amla (Indian Gooseberry) has higher vitamin a (rae) (34 µg vs 0 µg).

Vitamin DSimilar

Amla (Indian Gooseberry)

0 µg

Black Beans (Cooked)

0 µg

Both Amla (Indian Gooseberry) and Black Beans (Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin EAmla (Indian Gooseberry) higher

Amla (Indian Gooseberry)

0.36 mg2% DV

Black Beans (Cooked)

0.11 mg1% DV

Amla (Indian Gooseberry) provides 0.36 mg vs 0.11 mg in Black Beans (Cooked) (+0.25 mg, +219%).

Vitamin KBlack Beans (Cooked) higher

Amla (Indian Gooseberry)

1.1 µg1% DV

Black Beans (Cooked)

2.1 µg2% DV

Black Beans (Cooked) provides 2.1 µg vs 1.1 µg in Amla (Indian Gooseberry) (+1.0 µg, +87%).

Folate (DFE)Black Beans (Cooked) higher

Amla (Indian Gooseberry)

14 µg3% DV

Black Beans (Cooked)

113 µg28% DV

Black Beans (Cooked) provides 113 µg vs 14 µg in Amla (Indian Gooseberry) (+100 µg, +731%).

Thiamin (Vitamin B1)Black Beans (Cooked) higher

Amla (Indian Gooseberry)

0.09 mg8% DV

Black Beans (Cooked)

0.19 mg15% DV

Black Beans (Cooked) provides slightly more thiamin (vitamin b1) (0.19 mg vs 0.09 mg).

Riboflavin (Vitamin B2)Amla (Indian Gooseberry) higher

Amla (Indian Gooseberry)

0.11 mg9% DV

Black Beans (Cooked)

0.04 mg3% DV

Amla (Indian Gooseberry) provides slightly more riboflavin (vitamin b2) (0.11 mg vs 0.04 mg).

Niacin (Vitamin B3)Amla (Indian Gooseberry) higher

Amla (Indian Gooseberry)

0.68 mg4% DV

Black Beans (Cooked)

0.38 mg2% DV

Amla (Indian Gooseberry) provides 0.68 mg vs 0.38 mg in Black Beans (Cooked) (+0.30 mg, +77%).

Pantothenic Acid (B5)Amla (Indian Gooseberry) higher

Amla (Indian Gooseberry)

0.64 mg13% DV

Black Beans (Cooked)

0.18 mg4% DV

Amla (Indian Gooseberry) provides 0.64 mg vs 0.18 mg in Black Beans (Cooked) (+0.45 mg, +246%).

Vitamin B6Amla (Indian Gooseberry) higher

Amla (Indian Gooseberry)

0.18 mg11% DV

Black Beans (Cooked)

0.05 mg3% DV

Amla (Indian Gooseberry) provides slightly more vitamin b6 (0.18 mg vs 0.05 mg).

Vitamin B12Similar

Amla (Indian Gooseberry)

0 µg

Black Beans (Cooked)

0 µg

Both Amla (Indian Gooseberry) and Black Beans (Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumAmla (Indian Gooseberry) higher

Amla (Indian Gooseberry)

2.3 mg

Black Beans (Cooked)

0.76 mg

Amla (Indian Gooseberry) provides 2.3 mg vs 0.76 mg in Black Beans (Cooked) (+1.5 mg, +199%).

PotassiumAmla (Indian Gooseberry) higher

Amla (Indian Gooseberry)

449 mg10% DV

Black Beans (Cooked)

270 mg6% DV

Amla (Indian Gooseberry) provides 449 mg vs 270 mg in Black Beans (Cooked) (+180 mg, +67%).

CalciumAmla (Indian Gooseberry) higher

Amla (Indian Gooseberry)

56.8 mg4% DV

Black Beans (Cooked)

20.5 mg2% DV

Amla (Indian Gooseberry) provides 56.8 mg vs 20.5 mg in Black Beans (Cooked) (+36.2 mg, +177%).

IronAmla (Indian Gooseberry) higher

Amla (Indian Gooseberry)

2.7 mg15% DV

Black Beans (Cooked)

1.6 mg9% DV

Amla (Indian Gooseberry) provides 2.7 mg vs 1.6 mg in Black Beans (Cooked) (+1.1 mg, +71%).

MagnesiumBlack Beans (Cooked) higher

Amla (Indian Gooseberry)

22.7 mg5% DV

Black Beans (Cooked)

45.6 mg11% DV

Black Beans (Cooked) provides 45.6 mg vs 22.7 mg in Amla (Indian Gooseberry) (+22.9 mg, +101%).

PhosphorusBlack Beans (Cooked) higher

Amla (Indian Gooseberry)

61.3 mg5% DV

Black Beans (Cooked)

106 mg9% DV

Black Beans (Cooked) provides 106 mg vs 61.3 mg in Amla (Indian Gooseberry) (+45.1 mg, +74%).

ZincBlack Beans (Cooked) higher

Amla (Indian Gooseberry)

0.27 mg2% DV

Black Beans (Cooked)

0.85 mg8% DV

Black Beans (Cooked) provides 0.85 mg vs 0.27 mg in Amla (Indian Gooseberry) (+0.58 mg, +212%).

Lipids1 nutrients

Saturated FatSimilar

Amla (Indian Gooseberry)

0.11 g1% DV

Black Beans (Cooked)

0.07 g

Both Amla (Indian Gooseberry) and Black Beans (Cooked) provide similar amounts of saturated fat (0.11 g).

Nutrient

Amla (Indian Gooseberry)Normalized to 300 kcal (682 g)

Black Beans (Cooked)Normalized to 300 kcal (227 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Amla (Indian Gooseberry)

300 kcal15% DV

Black Beans (Cooked)

300 kcal15% DV

Both Amla (Indian Gooseberry) and Black Beans (Cooked) provide similar amounts of calories (energy) (300 kcal).

ProteinBlack Beans (Cooked) higher

Amla (Indian Gooseberry)

6.0 g12% DV

Black Beans (Cooked)

20.1 g40% DV

Black Beans (Cooked) provides 20.1 g vs 6.0 g in Amla (Indian Gooseberry) (+14.1 g, +235%).

CarbohydratesAmla (Indian Gooseberry) higher

Amla (Indian Gooseberry)

69.4 g25% DV

Black Beans (Cooked)

53.8 g20% DV

Amla (Indian Gooseberry) provides 69.4 g vs 53.8 g in Black Beans (Cooked) (+15.6 g, +29%).

Dietary FiberAmla (Indian Gooseberry) higher

Amla (Indian Gooseberry)

29.3 g105% DV

Black Beans (Cooked)

19.7 g71% DV

Amla (Indian Gooseberry) provides 29.3 g vs 19.7 g in Black Beans (Cooked) (+9.6 g, +48%).

Total FatAmla (Indian Gooseberry) higher

Amla (Indian Gooseberry)

4.0 g5% DV

Black Beans (Cooked)

1.2 g2% DV

Amla (Indian Gooseberry) provides 4.0 g vs 1.2 g in Black Beans (Cooked) (+2.7 g, +223%).

Total SugarsAmla (Indian Gooseberry) higher

Amla (Indian Gooseberry)

28.6 g57% DV

Black Beans (Cooked)

0.73 g1% DV

Amla (Indian Gooseberry) provides 28.6 g vs 0.73 g in Black Beans (Cooked) (+27.9 g, +3843%).

Vitamins12 nutrients

Vitamin CAmla (Indian Gooseberry) higher

Amla (Indian Gooseberry)

3,260 mg3622% DV

Black Beans (Cooked)

0 mg

Amla (Indian Gooseberry) has higher vitamin c (3,260 mg vs 0 mg).

Vitamin A (RAE)Amla (Indian Gooseberry) higher

Amla (Indian Gooseberry)

102 µg11% DV

Black Beans (Cooked)

0 µg

Amla (Indian Gooseberry) has higher vitamin a (rae) (102 µg vs 0 µg).

Vitamin DSimilar

Amla (Indian Gooseberry)

0 µg

Black Beans (Cooked)

0 µg

Both Amla (Indian Gooseberry) and Black Beans (Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin EAmla (Indian Gooseberry) higher

Amla (Indian Gooseberry)

1.1 mg7% DV

Black Beans (Cooked)

0.34 mg2% DV

Amla (Indian Gooseberry) provides 1.1 mg vs 0.34 mg in Black Beans (Cooked) (+0.75 mg, +220%).

Vitamin KBlack Beans (Cooked) higher

Amla (Indian Gooseberry)

3.4 µg3% DV

Black Beans (Cooked)

6.4 µg5% DV

Black Beans (Cooked) provides 6.4 µg vs 3.4 µg in Amla (Indian Gooseberry) (+2.9 µg, +86%).

Folate (DFE)Black Beans (Cooked) higher

Amla (Indian Gooseberry)

41 µg10% DV

Black Beans (Cooked)

338 µg85% DV

Black Beans (Cooked) provides 338 µg vs 41 µg in Amla (Indian Gooseberry) (+297 µg, +727%).

Thiamin (Vitamin B1)Black Beans (Cooked) higher

Amla (Indian Gooseberry)

0.27 mg23% DV

Black Beans (Cooked)

0.55 mg46% DV

Black Beans (Cooked) provides 0.55 mg vs 0.27 mg in Amla (Indian Gooseberry) (+0.28 mg, +103%).

Riboflavin (Vitamin B2)Amla (Indian Gooseberry) higher

Amla (Indian Gooseberry)

0.34 mg26% DV

Black Beans (Cooked)

0.13 mg10% DV

Amla (Indian Gooseberry) provides 0.34 mg vs 0.13 mg in Black Beans (Cooked) (+0.21 mg, +155%).

Niacin (Vitamin B3)Amla (Indian Gooseberry) higher

Amla (Indian Gooseberry)

2.0 mg13% DV

Black Beans (Cooked)

1.1 mg7% DV

Amla (Indian Gooseberry) provides 2.0 mg vs 1.1 mg in Black Beans (Cooked) (+0.90 mg, +78%).

Pantothenic Acid (B5)Amla (Indian Gooseberry) higher

Amla (Indian Gooseberry)

1.9 mg38% DV

Black Beans (Cooked)

0.55 mg11% DV

Amla (Indian Gooseberry) provides 1.9 mg vs 0.55 mg in Black Beans (Cooked) (+1.4 mg, +248%).

Vitamin B6Amla (Indian Gooseberry) higher

Amla (Indian Gooseberry)

0.55 mg32% DV

Black Beans (Cooked)

0.16 mg9% DV

Amla (Indian Gooseberry) provides 0.55 mg vs 0.16 mg in Black Beans (Cooked) (+0.39 mg, +248%).

Vitamin B12Similar

Amla (Indian Gooseberry)

0 µg

Black Beans (Cooked)

0 µg

Both Amla (Indian Gooseberry) and Black Beans (Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumAmla (Indian Gooseberry) higher

Amla (Indian Gooseberry)

6.8 mg

Black Beans (Cooked)

2.3 mg

Amla (Indian Gooseberry) provides 6.8 mg vs 2.3 mg in Black Beans (Cooked) (+4.6 mg, +200%).

PotassiumAmla (Indian Gooseberry) higher

Amla (Indian Gooseberry)

1,350 mg29% DV

Black Beans (Cooked)

806 mg17% DV

Amla (Indian Gooseberry) provides 1,350 mg vs 806 mg in Black Beans (Cooked) (+545 mg, +68%).

CalciumAmla (Indian Gooseberry) higher

Amla (Indian Gooseberry)

171 mg13% DV

Black Beans (Cooked)

61.3 mg5% DV

Amla (Indian Gooseberry) provides 171 mg vs 61.3 mg in Black Beans (Cooked) (+109 mg, +178%).

IronAmla (Indian Gooseberry) higher

Amla (Indian Gooseberry)

8.2 mg45% DV

Black Beans (Cooked)

4.8 mg26% DV

Amla (Indian Gooseberry) provides 8.2 mg vs 4.8 mg in Black Beans (Cooked) (+3.4 mg, +72%).

MagnesiumBlack Beans (Cooked) higher

Amla (Indian Gooseberry)

68.2 mg16% DV

Black Beans (Cooked)

136 mg32% DV

Black Beans (Cooked) provides 136 mg vs 68.2 mg in Amla (Indian Gooseberry) (+68.0 mg, +100%).

PhosphorusBlack Beans (Cooked) higher

Amla (Indian Gooseberry)

184 mg15% DV

Black Beans (Cooked)

318 mg25% DV

Black Beans (Cooked) provides 318 mg vs 184 mg in Amla (Indian Gooseberry) (+134 mg, +73%).

ZincBlack Beans (Cooked) higher

Amla (Indian Gooseberry)

0.82 mg7% DV

Black Beans (Cooked)

2.5 mg23% DV

Black Beans (Cooked) provides 2.5 mg vs 0.82 mg in Amla (Indian Gooseberry) (+1.7 mg, +211%).

Lipids1 nutrients

Saturated FatAmla (Indian Gooseberry) higher

Amla (Indian Gooseberry)

0.34 g2% DV

Black Beans (Cooked)

0.20 g1% DV

Amla (Indian Gooseberry) provides 0.34 g vs 0.20 g in Black Beans (Cooked) (+0.14 g, +67%).

Amla (Indian Gooseberry) vs Black Beans (Cooked)

Amla (Indian Gooseberry)

Black Beans (Cooked)

Nutritional Takeaways

Comparison Summary