Side-by-Side Comparison

Black Beans (Cooked) vs Blackberries

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Clean cooked glistening black beans in a dark stone bowl

legumes

Black Beans (Cooked)

132Calories

8.9Protein

8.7Fiber

0.0Vit C

View Details

fruits

Blackberries

43Calories

1.4Protein

5.3Fiber

21.0Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-67%

Blackberries

Blackberries has fewer calories (energy) (43 kcal vs 132 kcal, 89 kcal less).

Higher Protein

+537%

Black Beans (Cooked)

Black Beans (Cooked) provides 8.9 g vs 1.4 g in Blackberries (+7.5 g, +537%).

Higher Dietary Fiber

+64%

Black Beans (Cooked)

Black Beans (Cooked) provides 8.7 g vs 5.3 g in Blackberries (+3.4 g, +64%).

Higher Vitamin C

Blackberries

Blackberries provides 21.0 mg vs 0 mg in Black Beans (Cooked) (+21.0 mg).

Comparing per 100 g standard edible portion.

Nutrient

Black Beans (Cooked)100 g edible portion

Blackberries100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Black Beans (Cooked) higher

Black Beans (Cooked)

132 kcal7% DV

Blackberries

43 kcal2% DV

Black Beans (Cooked) provides 132 kcal vs 43 kcal in Blackberries (+89 kcal, +207%).

ProteinBlack Beans (Cooked) higher

Black Beans (Cooked)

8.9 g18% DV

Blackberries

1.4 g3% DV

Black Beans (Cooked) provides 8.9 g vs 1.4 g in Blackberries (+7.5 g, +537%).

CarbohydratesBlack Beans (Cooked) higher

Black Beans (Cooked)

23.7 g9% DV

Blackberries

9.6 g3% DV

Black Beans (Cooked) provides 23.7 g vs 9.6 g in Blackberries (+14.1 g, +147%).

Dietary FiberBlack Beans (Cooked) higher

Black Beans (Cooked)

8.7 g31% DV

Blackberries

5.3 g19% DV

Black Beans (Cooked) provides 8.7 g vs 5.3 g in Blackberries (+3.4 g, +64%).

Total FatBlack Beans (Cooked) higher

Black Beans (Cooked)

0.54 g1% DV

Blackberries

0.49 g1% DV

Black Beans (Cooked) provides 0.54 g vs 0.49 g in Blackberries (+0.05 g, +10%).

Total SugarsBlackberries higher

Black Beans (Cooked)

0.32 g1% DV

Blackberries

4.9 g10% DV

Blackberries provides 4.9 g vs 0.32 g in Black Beans (Cooked) (+4.6 g, +1425%).

Vitamins12 nutrients

Vitamin CBlackberries higher

Black Beans (Cooked)

0 mg

Blackberries

21.0 mg23% DV

Blackberries has higher vitamin c (21.0 mg vs 0 mg).

Vitamin A (RAE)Blackberries higher

Black Beans (Cooked)

0 µg

Blackberries

11 µg1% DV

Blackberries has higher vitamin a (rae) (11 µg vs 0 µg).

Vitamin DSimilar

Black Beans (Cooked)

0 µg

Blackberries

0 µg

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

Vitamin EBlackberries higher

Black Beans (Cooked)

0.15 mg1% DV

Blackberries

1.2 mg8% DV

Blackberries provides 1.2 mg vs 0.15 mg in Black Beans (Cooked) (+1.0 mg, +680%).

Vitamin KBlackberries higher

Black Beans (Cooked)

2.8 µg2% DV

Blackberries

20 µg17% DV

Blackberries provides 20 µg vs 2.8 µg in Black Beans (Cooked) (+17 µg, +607%).

Folate (DFE)Black Beans (Cooked) higher

Black Beans (Cooked)

149 µg37% DV

Blackberries

25 µg6% DV

Black Beans (Cooked) provides 149 µg vs 25 µg in Blackberries (+124 µg, +496%).

Thiamin (Vitamin B1)Black Beans (Cooked) higher

Black Beans (Cooked)

0.24 mg20% DV

Blackberries

0.02 mg2% DV

Black Beans (Cooked) provides 0.24 mg vs 0.02 mg in Blackberries (+0.22 mg, +1120%).

Riboflavin (Vitamin B2)Similar

Black Beans (Cooked)

0.06 mg5% DV

Blackberries

0.03 mg2% DV

Both Black Beans (Cooked) and Blackberries provide similar amounts of riboflavin (vitamin b2) (0.06 mg).

Niacin (Vitamin B3)Blackberries higher

Black Beans (Cooked)

0.51 mg3% DV

Blackberries

0.65 mg4% DV

Blackberries provides 0.65 mg vs 0.51 mg in Black Beans (Cooked) (+0.14 mg, +28%).

Pantothenic Acid (B5)Similar

Black Beans (Cooked)

0.24 mg5% DV

Blackberries

0.28 mg6% DV

Both Black Beans (Cooked) and Blackberries provide similar amounts of pantothenic acid (b5) (0.24 mg).

Vitamin B6Similar

Black Beans (Cooked)

0.07 mg4% DV

Blackberries

0.03 mg2% DV

Both Black Beans (Cooked) and Blackberries provide similar amounts of vitamin b6 (0.07 mg).

Vitamin B12Similar

Black Beans (Cooked)

0 µg

Blackberries

0 µg

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

Minerals7 nutrients

SodiumSimilar

Black Beans (Cooked)

1.0 mg

Blackberries

1.0 mg

Both Black Beans (Cooked) and Blackberries provide similar amounts of sodium (1.0 mg).

PotassiumBlack Beans (Cooked) higher

Black Beans (Cooked)

355 mg8% DV

Blackberries

162 mg3% DV

Black Beans (Cooked) provides 355 mg vs 162 mg in Blackberries (+193 mg, +119%).

CalciumBlackberries higher

Black Beans (Cooked)

27.0 mg2% DV

Blackberries

29.0 mg2% DV

Blackberries provides 29.0 mg vs 27.0 mg in Black Beans (Cooked) (+2.0 mg, +7%).

IronBlack Beans (Cooked) higher

Black Beans (Cooked)

2.1 mg12% DV

Blackberries

0.62 mg3% DV

Black Beans (Cooked) provides 2.1 mg vs 0.62 mg in Blackberries (+1.5 mg, +239%).

MagnesiumBlack Beans (Cooked) higher

Black Beans (Cooked)

60.0 mg14% DV

Blackberries

20.0 mg5% DV

Black Beans (Cooked) provides 60.0 mg vs 20.0 mg in Blackberries (+40.0 mg, +200%).

PhosphorusBlack Beans (Cooked) higher

Black Beans (Cooked)

140 mg11% DV

Blackberries

22.0 mg2% DV

Black Beans (Cooked) provides 140 mg vs 22.0 mg in Blackberries (+118 mg, +536%).

ZincBlack Beans (Cooked) higher

Black Beans (Cooked)

1.1 mg10% DV

Blackberries

0.53 mg5% DV

Black Beans (Cooked) provides 1.1 mg vs 0.53 mg in Blackberries (+0.59 mg, +111%).

Lipids1 nutrients

Saturated FatBlack Beans (Cooked) higher

Black Beans (Cooked)

0.09 g

Blackberries

0.01 g

Black Beans (Cooked) provides slightly more saturated fat (0.09 g vs 0.01 g).

Nutrient

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

Blackberries144 g (1 cup fresh (144 g))

Macronutrients6 nutrients

Calories (Energy)Black Beans (Cooked) higher

Black Beans (Cooked)

227 kcal11% DV

Blackberries

62 kcal3% DV

Black Beans (Cooked) provides 227 kcal vs 62 kcal in Blackberries (+165 kcal, +267%).

ProteinBlack Beans (Cooked) higher

Black Beans (Cooked)

15.2 g30% DV

Blackberries

2.0 g4% DV

Black Beans (Cooked) provides 15.2 g vs 2.0 g in Blackberries (+13.2 g, +661%).

CarbohydratesBlack Beans (Cooked) higher

Black Beans (Cooked)

40.8 g15% DV

Blackberries

13.8 g5% DV

Black Beans (Cooked) provides 40.8 g vs 13.8 g in Blackberries (+26.9 g, +195%).

Dietary FiberBlack Beans (Cooked) higher

Black Beans (Cooked)

15.0 g53% DV

Blackberries

7.6 g27% DV

Black Beans (Cooked) provides 15.0 g vs 7.6 g in Blackberries (+7.3 g, +96%).

Total FatBlack Beans (Cooked) higher

Black Beans (Cooked)

0.93 g1% DV

Blackberries

0.71 g1% DV

Black Beans (Cooked) provides 0.93 g vs 0.71 g in Blackberries (+0.22 g, +32%).

Total SugarsBlackberries higher

Black Beans (Cooked)

0.55 g1% DV

Blackberries

7.0 g14% DV

Blackberries provides 7.0 g vs 0.55 g in Black Beans (Cooked) (+6.5 g, +1177%).

Vitamins12 nutrients

Vitamin CBlackberries higher

Black Beans (Cooked)

0 mg

Blackberries

30.2 mg34% DV

Blackberries has higher vitamin c (30.2 mg vs 0 mg).

Vitamin A (RAE)Blackberries higher

Black Beans (Cooked)

0 µg

Blackberries

16 µg2% DV

Blackberries has higher vitamin a (rae) (16 µg vs 0 µg).

Vitamin DSimilar

Black Beans (Cooked)

0 µg

Blackberries

0 µg

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

Vitamin EBlackberries higher

Black Beans (Cooked)

0.26 mg2% DV

Blackberries

1.7 mg11% DV

Blackberries provides 1.7 mg vs 0.26 mg in Black Beans (Cooked) (+1.4 mg, +553%).

Vitamin KBlackberries higher

Black Beans (Cooked)

4.8 µg4% DV

Blackberries

29 µg24% DV

Blackberries provides 29 µg vs 4.8 µg in Black Beans (Cooked) (+24 µg, +492%).

Folate (DFE)Black Beans (Cooked) higher

Black Beans (Cooked)

256 µg64% DV

Blackberries

36 µg9% DV

Black Beans (Cooked) provides 256 µg vs 36 µg in Blackberries (+220 µg, +612%).

Thiamin (Vitamin B1)Black Beans (Cooked) higher

Black Beans (Cooked)

0.42 mg35% DV

Blackberries

0.03 mg2% DV

Black Beans (Cooked) provides 0.42 mg vs 0.03 mg in Blackberries (+0.39 mg, +1357%).

Riboflavin (Vitamin B2)Black Beans (Cooked) higher

Black Beans (Cooked)

0.10 mg8% DV

Blackberries

0.04 mg3% DV

Black Beans (Cooked) provides slightly more riboflavin (vitamin b2) (0.10 mg vs 0.04 mg).

Niacin (Vitamin B3)Blackberries higher

Black Beans (Cooked)

0.87 mg5% DV

Blackberries

0.93 mg6% DV

Blackberries provides 0.93 mg vs 0.87 mg in Black Beans (Cooked) (+0.06 mg, +7%).

Pantothenic Acid (B5)Similar

Black Beans (Cooked)

0.42 mg8% DV

Blackberries

0.40 mg8% DV

Both Black Beans (Cooked) and Blackberries provide similar amounts of pantothenic acid (b5) (0.42 mg).

Vitamin B6Black Beans (Cooked) higher

Black Beans (Cooked)

0.12 mg7% DV

Blackberries

0.04 mg3% DV

Black Beans (Cooked) provides slightly more vitamin b6 (0.12 mg vs 0.04 mg).

Vitamin B12Similar

Black Beans (Cooked)

0 µg

Blackberries

0 µg

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

Minerals7 nutrients

SodiumBlack Beans (Cooked) higher

Black Beans (Cooked)

1.7 mg

Blackberries

1.4 mg

Black Beans (Cooked) provides 1.7 mg vs 1.4 mg in Blackberries (+0.28 mg, +19%).

PotassiumBlack Beans (Cooked) higher

Black Beans (Cooked)

611 mg13% DV

Blackberries

233 mg5% DV

Black Beans (Cooked) provides 611 mg vs 233 mg in Blackberries (+377 mg, +162%).

CalciumBlack Beans (Cooked) higher

Black Beans (Cooked)

46.4 mg4% DV

Blackberries

41.8 mg3% DV

Black Beans (Cooked) provides 46.4 mg vs 41.8 mg in Blackberries (+4.7 mg, +11%).

IronBlack Beans (Cooked) higher

Black Beans (Cooked)

3.6 mg20% DV

Blackberries

0.89 mg5% DV

Black Beans (Cooked) provides 3.6 mg vs 0.89 mg in Blackberries (+2.7 mg, +305%).

MagnesiumBlack Beans (Cooked) higher

Black Beans (Cooked)

103 mg25% DV

Blackberries

28.8 mg7% DV

Black Beans (Cooked) provides 103 mg vs 28.8 mg in Blackberries (+74.4 mg, +258%).

PhosphorusBlack Beans (Cooked) higher

Black Beans (Cooked)

241 mg19% DV

Blackberries

31.7 mg3% DV

Black Beans (Cooked) provides 241 mg vs 31.7 mg in Blackberries (+209 mg, +660%).

ZincBlack Beans (Cooked) higher

Black Beans (Cooked)

1.9 mg18% DV

Blackberries

0.76 mg7% DV

Black Beans (Cooked) provides 1.9 mg vs 0.76 mg in Blackberries (+1.2 mg, +152%).

Lipids1 nutrients

Saturated FatBlack Beans (Cooked) higher

Black Beans (Cooked)

0.15 g1% DV

Blackberries

0.02 g

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

Nutrient

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

BlackberriesAmount per 100 kcal (233 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Black Beans (Cooked)

100 kcal5% DV

Blackberries

100 kcal5% DV

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

ProteinBlack Beans (Cooked) higher

Black Beans (Cooked)

6.7 g13% DV

Blackberries

3.2 g6% DV

Black Beans (Cooked) provides 6.7 g vs 3.2 g in Blackberries (+3.5 g, +108%).

CarbohydratesBlackberries higher

Black Beans (Cooked)

18.0 g7% DV

Blackberries

22.4 g8% DV

Blackberries provides 22.4 g vs 18.0 g in Black Beans (Cooked) (+4.4 g, +24%).

Dietary FiberBlackberries higher

Black Beans (Cooked)

6.6 g24% DV

Blackberries

12.3 g44% DV

Blackberries provides 12.3 g vs 6.6 g in Black Beans (Cooked) (+5.7 g, +87%).

Total FatBlackberries higher

Black Beans (Cooked)

0.41 g1% DV

Blackberries

1.1 g1% DV

Blackberries provides 1.1 g vs 0.41 g in Black Beans (Cooked) (+0.73 g, +178%).

Total SugarsBlackberries higher

Black Beans (Cooked)

0.24 g

Blackberries

11.4 g23% DV

Blackberries provides 11.4 g vs 0.24 g in Black Beans (Cooked) (+11.1 g, +4575%).

Vitamins12 nutrients

Vitamin CBlackberries higher

Black Beans (Cooked)

0 mg

Blackberries

48.9 mg54% DV

Blackberries has higher vitamin c (48.9 mg vs 0 mg).

Vitamin A (RAE)Blackberries higher

Black Beans (Cooked)

0 µg

Blackberries

26 µg3% DV

Blackberries has higher vitamin a (rae) (26 µg vs 0 µg).

Vitamin DSimilar

Black Beans (Cooked)

0 µg

Blackberries

0 µg

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

Vitamin EBlackberries higher

Black Beans (Cooked)

0.11 mg1% DV

Blackberries

2.7 mg18% DV

Blackberries provides 2.7 mg vs 0.11 mg in Black Beans (Cooked) (+2.6 mg, +2291%).

Vitamin KBlackberries higher

Black Beans (Cooked)

2.1 µg2% DV

Blackberries

46 µg38% DV

Blackberries provides 46 µg vs 2.1 µg in Black Beans (Cooked) (+44 µg, +2068%).

Folate (DFE)Black Beans (Cooked) higher

Black Beans (Cooked)

113 µg28% DV

Blackberries

58 µg15% DV

Black Beans (Cooked) provides 113 µg vs 58 µg in Blackberries (+55 µg, +94%).

Thiamin (Vitamin B1)Black Beans (Cooked) higher

Black Beans (Cooked)

0.19 mg15% DV

Blackberries

0.05 mg4% DV

Black Beans (Cooked) provides slightly more thiamin (vitamin b1) (0.19 mg vs 0.05 mg).

Riboflavin (Vitamin B2)Similar

Black Beans (Cooked)

0.04 mg3% DV

Blackberries

0.06 mg5% DV

Both Black Beans (Cooked) and Blackberries provide similar amounts of riboflavin (vitamin b2) (0.04 mg).

Niacin (Vitamin B3)Blackberries higher

Black Beans (Cooked)

0.38 mg2% DV

Blackberries

1.5 mg9% DV

Blackberries provides 1.5 mg vs 0.38 mg in Black Beans (Cooked) (+1.1 mg, +292%).

Pantothenic Acid (B5)Blackberries higher

Black Beans (Cooked)

0.18 mg4% DV

Blackberries

0.64 mg13% DV

Blackberries provides 0.64 mg vs 0.18 mg in Black Beans (Cooked) (+0.46 mg, +250%).

Vitamin B6Similar

Black Beans (Cooked)

0.05 mg3% DV

Blackberries

0.07 mg4% DV

Both Black Beans (Cooked) and Blackberries provide similar amounts of vitamin b6 (0.05 mg).

Vitamin B12Similar

Black Beans (Cooked)

0 µg

Blackberries

0 µg

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

Minerals7 nutrients

SodiumBlackberries higher

Black Beans (Cooked)

0.76 mg

Blackberries

2.3 mg

Blackberries provides 2.3 mg vs 0.76 mg in Black Beans (Cooked) (+1.6 mg, +207%).

PotassiumBlackberries higher

Black Beans (Cooked)

270 mg6% DV

Blackberries

377 mg8% DV

Blackberries provides 377 mg vs 270 mg in Black Beans (Cooked) (+108 mg, +40%).

CalciumBlackberries higher

Black Beans (Cooked)

20.5 mg2% DV

Blackberries

67.6 mg5% DV

Blackberries provides 67.6 mg vs 20.5 mg in Black Beans (Cooked) (+47.1 mg, +229%).

IronBlack Beans (Cooked) higher

Black Beans (Cooked)

1.6 mg9% DV

Blackberries

1.4 mg8% DV

Black Beans (Cooked) provides 1.6 mg vs 1.4 mg in Blackberries (+0.15 mg, +10%).

MagnesiumSimilar

Black Beans (Cooked)

45.6 mg11% DV

Blackberries

46.6 mg11% DV

Both Black Beans (Cooked) and Blackberries provide similar amounts of magnesium (45.6 mg).

PhosphorusBlack Beans (Cooked) higher

Black Beans (Cooked)

106 mg9% DV

Blackberries

51.3 mg4% DV

Black Beans (Cooked) provides 106 mg vs 51.3 mg in Blackberries (+55.1 mg, +108%).

ZincBlackberries higher

Black Beans (Cooked)

0.85 mg8% DV

Blackberries

1.2 mg11% DV

Blackberries provides 1.2 mg vs 0.85 mg in Black Beans (Cooked) (+0.38 mg, +45%).

Lipids1 nutrients

Saturated FatSimilar

Black Beans (Cooked)

0.07 g

Blackberries

0.03 g

Both Black Beans (Cooked) and Blackberries provide similar amounts of saturated fat (0.07 g).

Nutrient

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

BlackberriesNormalized to 300 kcal (698 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Black Beans (Cooked)

300 kcal15% DV

Blackberries

300 kcal15% DV

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

ProteinBlack Beans (Cooked) higher

Black Beans (Cooked)

20.1 g40% DV

Blackberries

9.7 g19% DV

Black Beans (Cooked) provides 20.1 g vs 9.7 g in Blackberries (+10.4 g, +107%).

CarbohydratesBlackberries higher

Black Beans (Cooked)

53.8 g20% DV

Blackberries

67.1 g24% DV

Blackberries provides 67.1 g vs 53.8 g in Black Beans (Cooked) (+13.3 g, +25%).

Dietary FiberBlackberries higher

Black Beans (Cooked)

19.7 g71% DV

Blackberries

37.0 g132% DV

Blackberries provides 37.0 g vs 19.7 g in Black Beans (Cooked) (+17.2 g, +87%).

Total FatBlackberries higher

Black Beans (Cooked)

1.2 g2% DV

Blackberries

3.4 g4% DV

Blackberries provides 3.4 g vs 1.2 g in Black Beans (Cooked) (+2.2 g, +179%).

Total SugarsBlackberries higher

Black Beans (Cooked)

0.73 g1% DV

Blackberries

34.1 g68% DV

Blackberries provides 34.1 g vs 0.73 g in Black Beans (Cooked) (+33.3 g, +4589%).

Vitamins12 nutrients

Vitamin CBlackberries higher

Black Beans (Cooked)

0 mg

Blackberries

147 mg163% DV

Blackberries has higher vitamin c (147 mg vs 0 mg).

Vitamin A (RAE)Blackberries higher

Black Beans (Cooked)

0 µg

Blackberries

77 µg9% DV

Blackberries has higher vitamin a (rae) (77 µg vs 0 µg).

Vitamin DSimilar

Black Beans (Cooked)

0 µg

Blackberries

0 µg

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

Vitamin EBlackberries higher

Black Beans (Cooked)

0.34 mg2% DV

Blackberries

8.2 mg54% DV

Blackberries provides 8.2 mg vs 0.34 mg in Black Beans (Cooked) (+7.8 mg, +2298%).

Vitamin KBlackberries higher

Black Beans (Cooked)

6.4 µg5% DV

Blackberries

138 µg115% DV

Blackberries provides 138 µg vs 6.4 µg in Black Beans (Cooked) (+132 µg, +2074%).

Folate (DFE)Black Beans (Cooked) higher

Black Beans (Cooked)

338 µg85% DV

Blackberries

175 µg44% DV

Black Beans (Cooked) provides 338 µg vs 175 µg in Blackberries (+164 µg, +94%).

Thiamin (Vitamin B1)Black Beans (Cooked) higher

Black Beans (Cooked)

0.55 mg46% DV

Blackberries

0.14 mg12% DV

Black Beans (Cooked) provides 0.55 mg vs 0.14 mg in Blackberries (+0.41 mg, +297%).

Riboflavin (Vitamin B2)Similar

Black Beans (Cooked)

0.13 mg10% DV

Blackberries

0.18 mg14% DV

Both Black Beans (Cooked) and Blackberries provide similar amounts of riboflavin (vitamin b2) (0.13 mg).

Niacin (Vitamin B3)Blackberries higher

Black Beans (Cooked)

1.1 mg7% DV

Blackberries

4.5 mg28% DV

Blackberries provides 4.5 mg vs 1.1 mg in Black Beans (Cooked) (+3.4 mg, +293%).

Pantothenic Acid (B5)Blackberries higher

Black Beans (Cooked)

0.55 mg11% DV

Blackberries

1.9 mg39% DV

Blackberries provides 1.9 mg vs 0.55 mg in Black Beans (Cooked) (+1.4 mg, +251%).

Vitamin B6Blackberries higher

Black Beans (Cooked)

0.16 mg9% DV

Blackberries

0.21 mg12% DV

Blackberries provides 0.21 mg vs 0.16 mg in Black Beans (Cooked) (+0.05 mg, +34%).

Vitamin B12Similar

Black Beans (Cooked)

0 µg

Blackberries

0 µg

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

Minerals7 nutrients

SodiumBlackberries higher

Black Beans (Cooked)

2.3 mg

Blackberries

7.0 mg

Blackberries provides 7.0 mg vs 2.3 mg in Black Beans (Cooked) (+4.7 mg, +207%).

PotassiumBlackberries higher

Black Beans (Cooked)

806 mg17% DV

Blackberries

1,131 mg24% DV

Blackberries provides 1,131 mg vs 806 mg in Black Beans (Cooked) (+325 mg, +40%).

CalciumBlackberries higher

Black Beans (Cooked)

61.3 mg5% DV

Blackberries

202 mg16% DV

Blackberries provides 202 mg vs 61.3 mg in Black Beans (Cooked) (+141 mg, +230%).

IronBlack Beans (Cooked) higher

Black Beans (Cooked)

4.8 mg26% DV

Blackberries

4.3 mg24% DV

Black Beans (Cooked) provides 4.8 mg vs 4.3 mg in Blackberries (+0.44 mg, +10%).

MagnesiumSimilar

Black Beans (Cooked)

136 mg32% DV

Blackberries

140 mg33% DV

Both Black Beans (Cooked) and Blackberries provide similar amounts of magnesium (136 mg).

PhosphorusBlack Beans (Cooked) higher

Black Beans (Cooked)

318 mg25% DV

Blackberries

154 mg12% DV

Black Beans (Cooked) provides 318 mg vs 154 mg in Blackberries (+164 mg, +107%).

ZincBlackberries higher

Black Beans (Cooked)

2.5 mg23% DV

Blackberries

3.7 mg34% DV

Blackberries provides 3.7 mg vs 2.5 mg in Black Beans (Cooked) (+1.2 mg, +46%).

Lipids1 nutrients

Saturated FatBlack Beans (Cooked) higher

Black Beans (Cooked)

0.20 g1% DV

Blackberries

0.10 g

Black Beans (Cooked) provides 0.20 g vs 0.10 g in Blackberries (+0.11 g, +109%).

Black Beans (Cooked) vs Blackberries

Black Beans (Cooked)

Blackberries

Nutritional Takeaways

Comparison Summary