Side-by-Side Comparison

Black Beans (Cooked) vs Whole Milk (3.25% Fat)

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

Clean fresh glass of pure white milk on neutral studio surface

dairy

Whole Milk (3.25% Fat)

61Calories

3.1Protein

0.0Fiber

0.0Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-54%

Whole Milk (3.25% Fat)

Whole Milk (3.25% Fat) has fewer calories (energy) (61 kcal vs 132 kcal, 71 kcal less).

Higher Protein

+181%

Black Beans (Cooked)

Black Beans (Cooked) provides 8.9 g vs 3.2 g in Whole Milk (3.25% Fat) (+5.7 g, +181%).

Higher Dietary Fiber

Black Beans (Cooked)

Black Beans (Cooked) provides 8.7 g vs 0 g in Whole Milk (3.25% Fat) (+8.7 g).

Higher Potassium

+169%

Black Beans (Cooked)

Black Beans (Cooked) provides 355 mg vs 132 mg in Whole Milk (3.25% Fat) (+223 mg, +169%).

Comparing per 100 g standard edible portion.

Nutrient

Black Beans (Cooked)100 g edible portion

Whole Milk (3.25% Fat)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Black Beans (Cooked) higher

Black Beans (Cooked)

132 kcal7% DV

Whole Milk (3.25% Fat)

61 kcal3% DV

Black Beans (Cooked) provides 132 kcal vs 61 kcal in Whole Milk (3.25% Fat) (+71 kcal, +116%).

ProteinBlack Beans (Cooked) higher

Black Beans (Cooked)

8.9 g18% DV

Whole Milk (3.25% Fat)

3.2 g6% DV

Black Beans (Cooked) provides 8.9 g vs 3.2 g in Whole Milk (3.25% Fat) (+5.7 g, +181%).

CarbohydratesBlack Beans (Cooked) higher

Black Beans (Cooked)

23.7 g9% DV

Whole Milk (3.25% Fat)

4.8 g2% DV

Black Beans (Cooked) provides 23.7 g vs 4.8 g in Whole Milk (3.25% Fat) (+18.9 g, +394%).

Dietary FiberBlack Beans (Cooked) higher

Black Beans (Cooked)

8.7 g31% DV

Whole Milk (3.25% Fat)

0 g

Black Beans (Cooked) has higher dietary fiber (8.7 g vs 0 g).

Total FatWhole Milk (3.25% Fat) higher

Black Beans (Cooked)

0.54 g1% DV

Whole Milk (3.25% Fat)

3.3 g4% DV

Whole Milk (3.25% Fat) provides 3.3 g vs 0.54 g in Black Beans (Cooked) (+2.7 g, +502%).

Total SugarsWhole Milk (3.25% Fat) higher

Black Beans (Cooked)

0.32 g1% DV

Whole Milk (3.25% Fat)

5.1 g10% DV

Whole Milk (3.25% Fat) provides 5.1 g vs 0.32 g in Black Beans (Cooked) (+4.7 g, +1478%).

Vitamins12 nutrients

Vitamin CSimilar

Black Beans (Cooked)

0 mg

Whole Milk (3.25% Fat)

0 mg

Both Black Beans (Cooked) and Whole Milk (3.25% Fat) provide similar amounts of vitamin c (0 mg).

Vitamin A (RAE)Whole Milk (3.25% Fat) higher

Black Beans (Cooked)

0 µg

Whole Milk (3.25% Fat)

46 µg5% DV

Whole Milk (3.25% Fat) has higher vitamin a (rae) (46 µg vs 0 µg).

Vitamin DWhole Milk (3.25% Fat) higher

Black Beans (Cooked)

0 µg

Whole Milk (3.25% Fat)

1.3 µg7% DV

Whole Milk (3.25% Fat) has higher vitamin d (1.3 µg vs 0 µg).

Vitamin EBlack Beans (Cooked) higher

Black Beans (Cooked)

0.15 mg1% DV

Whole Milk (3.25% Fat)

0.07 mg

Black Beans (Cooked) provides slightly more vitamin e (0.15 mg vs 0.07 mg).

Vitamin KBlack Beans (Cooked) higher

Black Beans (Cooked)

2.8 µg2% DV

Whole Milk (3.25% Fat)

0.3 µg

Black Beans (Cooked) provides 2.8 µg vs 0.3 µg in Whole Milk (3.25% Fat) (+2.5 µg, +833%).

Folate (DFE)Black Beans (Cooked) higher

Black Beans (Cooked)

149 µg37% DV

Whole Milk (3.25% Fat)

5.0 µg1% DV

Black Beans (Cooked) provides 149 µg vs 5.0 µg in Whole Milk (3.25% Fat) (+144 µg, +2880%).

Thiamin (Vitamin B1)Black Beans (Cooked) higher

Black Beans (Cooked)

0.24 mg20% DV

Whole Milk (3.25% Fat)

0.05 mg4% DV

Black Beans (Cooked) provides 0.24 mg vs 0.05 mg in Whole Milk (3.25% Fat) (+0.20 mg, +430%).

Riboflavin (Vitamin B2)Whole Milk (3.25% Fat) higher

Black Beans (Cooked)

0.06 mg5% DV

Whole Milk (3.25% Fat)

0.17 mg13% DV

Whole Milk (3.25% Fat) provides slightly more riboflavin (vitamin b2) (0.17 mg vs 0.06 mg).

Niacin (Vitamin B3)Black Beans (Cooked) higher

Black Beans (Cooked)

0.51 mg3% DV

Whole Milk (3.25% Fat)

0.09 mg1% DV

Black Beans (Cooked) provides 0.51 mg vs 0.09 mg in Whole Milk (3.25% Fat) (+0.42 mg, +467%).

Pantothenic Acid (B5)Whole Milk (3.25% Fat) higher

Black Beans (Cooked)

0.24 mg5% DV

Whole Milk (3.25% Fat)

0.37 mg7% DV

Whole Milk (3.25% Fat) provides 0.37 mg vs 0.24 mg in Black Beans (Cooked) (+0.13 mg, +54%).

Vitamin B6Similar

Black Beans (Cooked)

0.07 mg4% DV

Whole Milk (3.25% Fat)

0.04 mg2% DV

Both Black Beans (Cooked) and Whole Milk (3.25% Fat) provide similar amounts of vitamin b6 (0.07 mg).

Vitamin B12Whole Milk (3.25% Fat) higher

Black Beans (Cooked)

0 µg

Whole Milk (3.25% Fat)

0.5 µg19% DV

Whole Milk (3.25% Fat) has higher vitamin b12 (0.5 µg vs 0 µg).

Minerals7 nutrients

SodiumWhole Milk (3.25% Fat) higher

Black Beans (Cooked)

1.0 mg

Whole Milk (3.25% Fat)

43.0 mg2% DV

Whole Milk (3.25% Fat) provides 43.0 mg vs 1.0 mg in Black Beans (Cooked) (+42.0 mg, +4200%).

PotassiumBlack Beans (Cooked) higher

Black Beans (Cooked)

355 mg8% DV

Whole Milk (3.25% Fat)

132 mg3% DV

Black Beans (Cooked) provides 355 mg vs 132 mg in Whole Milk (3.25% Fat) (+223 mg, +169%).

CalciumWhole Milk (3.25% Fat) higher

Black Beans (Cooked)

27.0 mg2% DV

Whole Milk (3.25% Fat)

113 mg9% DV

Whole Milk (3.25% Fat) provides 113 mg vs 27.0 mg in Black Beans (Cooked) (+86.0 mg, +319%).

IronBlack Beans (Cooked) higher

Black Beans (Cooked)

2.1 mg12% DV

Whole Milk (3.25% Fat)

0.03 mg

Black Beans (Cooked) provides 2.1 mg vs 0.03 mg in Whole Milk (3.25% Fat) (+2.1 mg, +6900%).

MagnesiumBlack Beans (Cooked) higher

Black Beans (Cooked)

60.0 mg14% DV

Whole Milk (3.25% Fat)

10.0 mg2% DV

Black Beans (Cooked) provides 60.0 mg vs 10.0 mg in Whole Milk (3.25% Fat) (+50.0 mg, +500%).

PhosphorusBlack Beans (Cooked) higher

Black Beans (Cooked)

140 mg11% DV

Whole Milk (3.25% Fat)

84.0 mg7% DV

Black Beans (Cooked) provides 140 mg vs 84.0 mg in Whole Milk (3.25% Fat) (+56.0 mg, +67%).

ZincBlack Beans (Cooked) higher

Black Beans (Cooked)

1.1 mg10% DV

Whole Milk (3.25% Fat)

0.37 mg3% DV

Black Beans (Cooked) provides 1.1 mg vs 0.37 mg in Whole Milk (3.25% Fat) (+0.75 mg, +203%).

Lipids1 nutrients

Saturated FatWhole Milk (3.25% Fat) higher

Black Beans (Cooked)

0.09 g

Whole Milk (3.25% Fat)

1.9 g9% DV

Whole Milk (3.25% Fat) provides 1.9 g vs 0.09 g in Black Beans (Cooked) (+1.8 g, +1967%).

Nutrient

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

Whole Milk (3.25% Fat)244 g (1 cup (244 g))

Macronutrients6 nutrients

Calories (Energy)Black Beans (Cooked) higher

Black Beans (Cooked)

227 kcal11% DV

Whole Milk (3.25% Fat)

149 kcal7% DV

Black Beans (Cooked) provides 227 kcal vs 149 kcal in Whole Milk (3.25% Fat) (+78 kcal, +53%).

ProteinBlack Beans (Cooked) higher

Black Beans (Cooked)

15.2 g30% DV

Whole Milk (3.25% Fat)

7.7 g15% DV

Black Beans (Cooked) provides 15.2 g vs 7.7 g in Whole Milk (3.25% Fat) (+7.6 g, +98%).

CarbohydratesBlack Beans (Cooked) higher

Black Beans (Cooked)

40.8 g15% DV

Whole Milk (3.25% Fat)

11.7 g4% DV

Black Beans (Cooked) provides 40.8 g vs 11.7 g in Whole Milk (3.25% Fat) (+29.1 g, +248%).

Dietary FiberBlack Beans (Cooked) higher

Black Beans (Cooked)

15.0 g53% DV

Whole Milk (3.25% Fat)

0 g

Black Beans (Cooked) has higher dietary fiber (15.0 g vs 0 g).

Total FatWhole Milk (3.25% Fat) higher

Black Beans (Cooked)

0.93 g1% DV

Whole Milk (3.25% Fat)

7.9 g10% DV

Whole Milk (3.25% Fat) provides 7.9 g vs 0.93 g in Black Beans (Cooked) (+7.0 g, +754%).

Total SugarsWhole Milk (3.25% Fat) higher

Black Beans (Cooked)

0.55 g1% DV

Whole Milk (3.25% Fat)

12.3 g25% DV

Whole Milk (3.25% Fat) provides 12.3 g vs 0.55 g in Black Beans (Cooked) (+11.8 g, +2139%).

Vitamins12 nutrients

Vitamin CSimilar

Black Beans (Cooked)

0 mg

Whole Milk (3.25% Fat)

0 mg

Both Black Beans (Cooked) and Whole Milk (3.25% Fat) provide similar amounts of vitamin c (0 mg).

Vitamin A (RAE)Whole Milk (3.25% Fat) higher

Black Beans (Cooked)

0 µg

Whole Milk (3.25% Fat)

112 µg12% DV

Whole Milk (3.25% Fat) has higher vitamin a (rae) (112 µg vs 0 µg).

Vitamin DWhole Milk (3.25% Fat) higher

Black Beans (Cooked)

0 µg

Whole Milk (3.25% Fat)

3.2 µg16% DV

Whole Milk (3.25% Fat) has higher vitamin d (3.2 µg vs 0 µg).

Vitamin EBlack Beans (Cooked) higher

Black Beans (Cooked)

0.26 mg2% DV

Whole Milk (3.25% Fat)

0.17 mg1% DV

Black Beans (Cooked) provides 0.26 mg vs 0.17 mg in Whole Milk (3.25% Fat) (+0.09 mg, +51%).

Vitamin KBlack Beans (Cooked) higher

Black Beans (Cooked)

4.8 µg4% DV

Whole Milk (3.25% Fat)

0.7 µg1% DV

Black Beans (Cooked) provides 4.8 µg vs 0.7 µg in Whole Milk (3.25% Fat) (+4.1 µg, +558%).

Folate (DFE)Black Beans (Cooked) higher

Black Beans (Cooked)

256 µg64% DV

Whole Milk (3.25% Fat)

12 µg3% DV

Black Beans (Cooked) provides 256 µg vs 12 µg in Whole Milk (3.25% Fat) (+244 µg, +2001%).

Thiamin (Vitamin B1)Black Beans (Cooked) higher

Black Beans (Cooked)

0.42 mg35% DV

Whole Milk (3.25% Fat)

0.11 mg9% DV

Black Beans (Cooked) provides 0.42 mg vs 0.11 mg in Whole Milk (3.25% Fat) (+0.31 mg, +274%).

Riboflavin (Vitamin B2)Whole Milk (3.25% Fat) higher

Black Beans (Cooked)

0.10 mg8% DV

Whole Milk (3.25% Fat)

0.41 mg32% DV

Whole Milk (3.25% Fat) provides 0.41 mg vs 0.10 mg in Black Beans (Cooked) (+0.31 mg, +306%).

Niacin (Vitamin B3)Black Beans (Cooked) higher

Black Beans (Cooked)

0.87 mg5% DV

Whole Milk (3.25% Fat)

0.22 mg1% DV

Black Beans (Cooked) provides 0.87 mg vs 0.22 mg in Whole Milk (3.25% Fat) (+0.65 mg, +300%).

Pantothenic Acid (B5)Whole Milk (3.25% Fat) higher

Black Beans (Cooked)

0.42 mg8% DV

Whole Milk (3.25% Fat)

0.91 mg18% DV

Whole Milk (3.25% Fat) provides 0.91 mg vs 0.42 mg in Black Beans (Cooked) (+0.49 mg, +119%).

Vitamin B6Similar

Black Beans (Cooked)

0.12 mg7% DV

Whole Milk (3.25% Fat)

0.09 mg5% DV

Both Black Beans (Cooked) and Whole Milk (3.25% Fat) provide similar amounts of vitamin b6 (0.12 mg).

Vitamin B12Whole Milk (3.25% Fat) higher

Black Beans (Cooked)

0 µg

Whole Milk (3.25% Fat)

1.1 µg46% DV

Whole Milk (3.25% Fat) has higher vitamin b12 (1.1 µg vs 0 µg).

Minerals7 nutrients

SodiumWhole Milk (3.25% Fat) higher

Black Beans (Cooked)

1.7 mg

Whole Milk (3.25% Fat)

105 mg5% DV

Whole Milk (3.25% Fat) provides 105 mg vs 1.7 mg in Black Beans (Cooked) (+103 mg, +6000%).

PotassiumBlack Beans (Cooked) higher

Black Beans (Cooked)

611 mg13% DV

Whole Milk (3.25% Fat)

322 mg7% DV

Black Beans (Cooked) provides 611 mg vs 322 mg in Whole Milk (3.25% Fat) (+289 mg, +90%).

CalciumWhole Milk (3.25% Fat) higher

Black Beans (Cooked)

46.4 mg4% DV

Whole Milk (3.25% Fat)

276 mg21% DV

Whole Milk (3.25% Fat) provides 276 mg vs 46.4 mg in Black Beans (Cooked) (+229 mg, +494%).

IronBlack Beans (Cooked) higher

Black Beans (Cooked)

3.6 mg20% DV

Whole Milk (3.25% Fat)

0.07 mg

Black Beans (Cooked) provides 3.6 mg vs 0.07 mg in Whole Milk (3.25% Fat) (+3.5 mg, +4834%).

MagnesiumBlack Beans (Cooked) higher

Black Beans (Cooked)

103 mg25% DV

Whole Milk (3.25% Fat)

24.4 mg6% DV

Black Beans (Cooked) provides 103 mg vs 24.4 mg in Whole Milk (3.25% Fat) (+78.8 mg, +323%).

PhosphorusBlack Beans (Cooked) higher

Black Beans (Cooked)

241 mg19% DV

Whole Milk (3.25% Fat)

205 mg16% DV

Black Beans (Cooked) provides 241 mg vs 205 mg in Whole Milk (3.25% Fat) (+35.8 mg, +17%).

ZincBlack Beans (Cooked) higher

Black Beans (Cooked)

1.9 mg18% DV

Whole Milk (3.25% Fat)

0.90 mg8% DV

Black Beans (Cooked) provides 1.9 mg vs 0.90 mg in Whole Milk (3.25% Fat) (+1.0 mg, +113%).

Lipids1 nutrients

Saturated FatWhole Milk (3.25% Fat) higher

Black Beans (Cooked)

0.15 g1% DV

Whole Milk (3.25% Fat)

4.5 g23% DV

Whole Milk (3.25% Fat) provides 4.5 g vs 0.15 g in Black Beans (Cooked) (+4.4 g, +2832%).

Nutrient

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

Whole Milk (3.25% Fat)Amount per 100 kcal (164 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Black Beans (Cooked)

100 kcal5% DV

Whole Milk (3.25% Fat)

100 kcal5% DV

Both Black Beans (Cooked) and Whole Milk (3.25% Fat) provide similar amounts of calories (energy) (100 kcal).

ProteinBlack Beans (Cooked) higher

Black Beans (Cooked)

6.7 g13% DV

Whole Milk (3.25% Fat)

5.2 g10% DV

Black Beans (Cooked) provides 6.7 g vs 5.2 g in Whole Milk (3.25% Fat) (+1.6 g, +30%).

CarbohydratesBlack Beans (Cooked) higher

Black Beans (Cooked)

18.0 g7% DV

Whole Milk (3.25% Fat)

7.9 g3% DV

Black Beans (Cooked) provides 18.0 g vs 7.9 g in Whole Milk (3.25% Fat) (+10.1 g, +129%).

Dietary FiberBlack Beans (Cooked) higher

Black Beans (Cooked)

6.6 g24% DV

Whole Milk (3.25% Fat)

0 g

Black Beans (Cooked) has higher dietary fiber (6.6 g vs 0 g).

Total FatWhole Milk (3.25% Fat) higher

Black Beans (Cooked)

0.41 g1% DV

Whole Milk (3.25% Fat)

5.3 g7% DV

Whole Milk (3.25% Fat) provides 5.3 g vs 0.41 g in Black Beans (Cooked) (+4.9 g, +1199%).

Total SugarsWhole Milk (3.25% Fat) higher

Black Beans (Cooked)

0.24 g

Whole Milk (3.25% Fat)

8.3 g17% DV

Whole Milk (3.25% Fat) provides 8.3 g vs 0.24 g in Black Beans (Cooked) (+8.0 g, +3305%).

Vitamins12 nutrients

Vitamin CSimilar

Black Beans (Cooked)

0 mg

Whole Milk (3.25% Fat)

0 mg

Both Black Beans (Cooked) and Whole Milk (3.25% Fat) provide similar amounts of vitamin c (0 mg).

Vitamin A (RAE)Whole Milk (3.25% Fat) higher

Black Beans (Cooked)

0 µg

Whole Milk (3.25% Fat)

75 µg8% DV

Whole Milk (3.25% Fat) has higher vitamin a (rae) (75 µg vs 0 µg).

Vitamin DWhole Milk (3.25% Fat) higher

Black Beans (Cooked)

0 µg

Whole Milk (3.25% Fat)

2.1 µg11% DV

Whole Milk (3.25% Fat) has higher vitamin d (2.1 µg vs 0 µg).

Vitamin ESimilar

Black Beans (Cooked)

0.11 mg1% DV

Whole Milk (3.25% Fat)

0.11 mg1% DV

Both Black Beans (Cooked) and Whole Milk (3.25% Fat) provide similar amounts of vitamin e (0.11 mg).

Vitamin KBlack Beans (Cooked) higher

Black Beans (Cooked)

2.1 µg2% DV

Whole Milk (3.25% Fat)

0.5 µg

Black Beans (Cooked) provides 2.1 µg vs 0.5 µg in Whole Milk (3.25% Fat) (+1.6 µg, +333%).

Folate (DFE)Black Beans (Cooked) higher

Black Beans (Cooked)

113 µg28% DV

Whole Milk (3.25% Fat)

8.2 µg2% DV

Black Beans (Cooked) provides 113 µg vs 8.2 µg in Whole Milk (3.25% Fat) (+105 µg, +1281%).

Thiamin (Vitamin B1)Black Beans (Cooked) higher

Black Beans (Cooked)

0.19 mg15% DV

Whole Milk (3.25% Fat)

0.08 mg6% DV

Black Beans (Cooked) provides slightly more thiamin (vitamin b1) (0.19 mg vs 0.08 mg).

Riboflavin (Vitamin B2)Whole Milk (3.25% Fat) higher

Black Beans (Cooked)

0.04 mg3% DV

Whole Milk (3.25% Fat)

0.28 mg21% DV

Whole Milk (3.25% Fat) provides 0.28 mg vs 0.04 mg in Black Beans (Cooked) (+0.23 mg, +518%).

Niacin (Vitamin B3)Black Beans (Cooked) higher

Black Beans (Cooked)

0.38 mg2% DV

Whole Milk (3.25% Fat)

0.15 mg1% DV

Black Beans (Cooked) provides 0.38 mg vs 0.15 mg in Whole Milk (3.25% Fat) (+0.24 mg, +163%).

Pantothenic Acid (B5)Whole Milk (3.25% Fat) higher

Black Beans (Cooked)

0.18 mg4% DV

Whole Milk (3.25% Fat)

0.61 mg12% DV

Whole Milk (3.25% Fat) provides 0.61 mg vs 0.18 mg in Black Beans (Cooked) (+0.43 mg, +233%).

Vitamin B6Similar

Black Beans (Cooked)

0.05 mg3% DV

Whole Milk (3.25% Fat)

0.06 mg3% DV

Both Black Beans (Cooked) and Whole Milk (3.25% Fat) provide similar amounts of vitamin b6 (0.05 mg).

Vitamin B12Whole Milk (3.25% Fat) higher

Black Beans (Cooked)

0 µg

Whole Milk (3.25% Fat)

0.7 µg31% DV

Whole Milk (3.25% Fat) has higher vitamin b12 (0.7 µg vs 0 µg).

Minerals7 nutrients

SodiumWhole Milk (3.25% Fat) higher

Black Beans (Cooked)

0.76 mg

Whole Milk (3.25% Fat)

70.5 mg3% DV

Whole Milk (3.25% Fat) provides 70.5 mg vs 0.76 mg in Black Beans (Cooked) (+69.8 mg, +9179%).

PotassiumBlack Beans (Cooked) higher

Black Beans (Cooked)

270 mg6% DV

Whole Milk (3.25% Fat)

216 mg5% DV

Black Beans (Cooked) provides 270 mg vs 216 mg in Whole Milk (3.25% Fat) (+53.3 mg, +25%).

CalciumWhole Milk (3.25% Fat) higher

Black Beans (Cooked)

20.5 mg2% DV

Whole Milk (3.25% Fat)

185 mg14% DV

Whole Milk (3.25% Fat) provides 185 mg vs 20.5 mg in Black Beans (Cooked) (+165 mg, +803%).

IronBlack Beans (Cooked) higher

Black Beans (Cooked)

1.6 mg9% DV

Whole Milk (3.25% Fat)

0.05 mg

Black Beans (Cooked) provides 1.6 mg vs 0.05 mg in Whole Milk (3.25% Fat) (+1.5 mg, +3144%).

MagnesiumBlack Beans (Cooked) higher

Black Beans (Cooked)

45.6 mg11% DV

Whole Milk (3.25% Fat)

16.4 mg4% DV

Black Beans (Cooked) provides 45.6 mg vs 16.4 mg in Whole Milk (3.25% Fat) (+29.2 mg, +178%).

PhosphorusWhole Milk (3.25% Fat) higher

Black Beans (Cooked)

106 mg9% DV

Whole Milk (3.25% Fat)

138 mg11% DV

Whole Milk (3.25% Fat) provides 138 mg vs 106 mg in Black Beans (Cooked) (+31.4 mg, +29%).

ZincBlack Beans (Cooked) higher

Black Beans (Cooked)

0.85 mg8% DV

Whole Milk (3.25% Fat)

0.61 mg6% DV

Black Beans (Cooked) provides 0.85 mg vs 0.61 mg in Whole Milk (3.25% Fat) (+0.24 mg, +40%).

Lipids1 nutrients

Saturated FatWhole Milk (3.25% Fat) higher

Black Beans (Cooked)

0.07 g

Whole Milk (3.25% Fat)

3.1 g15% DV

Whole Milk (3.25% Fat) provides 3.1 g vs 0.07 g in Black Beans (Cooked) (+3.0 g, +4360%).

Nutrient

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

Whole Milk (3.25% Fat)Normalized to 300 kcal (492 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Black Beans (Cooked)

300 kcal15% DV

Whole Milk (3.25% Fat)

300 kcal15% DV

Both Black Beans (Cooked) and Whole Milk (3.25% Fat) provide similar amounts of calories (energy) (300 kcal).

ProteinBlack Beans (Cooked) higher

Black Beans (Cooked)

20.1 g40% DV

Whole Milk (3.25% Fat)

15.5 g31% DV

Black Beans (Cooked) provides 20.1 g vs 15.5 g in Whole Milk (3.25% Fat) (+4.6 g, +30%).

CarbohydratesBlack Beans (Cooked) higher

Black Beans (Cooked)

53.8 g20% DV

Whole Milk (3.25% Fat)

23.6 g9% DV

Black Beans (Cooked) provides 53.8 g vs 23.6 g in Whole Milk (3.25% Fat) (+30.2 g, +128%).

Dietary FiberBlack Beans (Cooked) higher

Black Beans (Cooked)

19.7 g71% DV

Whole Milk (3.25% Fat)

0 g

Black Beans (Cooked) has higher dietary fiber (19.7 g vs 0 g).

Total FatWhole Milk (3.25% Fat) higher

Black Beans (Cooked)

1.2 g2% DV

Whole Milk (3.25% Fat)

16.0 g21% DV

Whole Milk (3.25% Fat) provides 16.0 g vs 1.2 g in Black Beans (Cooked) (+14.8 g, +1204%).

Total SugarsWhole Milk (3.25% Fat) higher

Black Beans (Cooked)

0.73 g1% DV

Whole Milk (3.25% Fat)

24.8 g50% DV

Whole Milk (3.25% Fat) provides 24.8 g vs 0.73 g in Black Beans (Cooked) (+24.1 g, +3320%).

Vitamins12 nutrients

Vitamin CSimilar

Black Beans (Cooked)

0 mg

Whole Milk (3.25% Fat)

0 mg

Both Black Beans (Cooked) and Whole Milk (3.25% Fat) provide similar amounts of vitamin c (0 mg).

Vitamin A (RAE)Whole Milk (3.25% Fat) higher

Black Beans (Cooked)

0 µg

Whole Milk (3.25% Fat)

226 µg25% DV

Whole Milk (3.25% Fat) has higher vitamin a (rae) (226 µg vs 0 µg).

Vitamin DWhole Milk (3.25% Fat) higher

Black Beans (Cooked)

0 µg

Whole Milk (3.25% Fat)

6.4 µg32% DV

Whole Milk (3.25% Fat) has higher vitamin d (6.4 µg vs 0 µg).

Vitamin ESimilar

Black Beans (Cooked)

0.34 mg2% DV

Whole Milk (3.25% Fat)

0.34 mg2% DV

Both Black Beans (Cooked) and Whole Milk (3.25% Fat) provide similar amounts of vitamin e (0.34 mg).

Vitamin KBlack Beans (Cooked) higher

Black Beans (Cooked)

6.4 µg5% DV

Whole Milk (3.25% Fat)

1.5 µg1% DV

Black Beans (Cooked) provides 6.4 µg vs 1.5 µg in Whole Milk (3.25% Fat) (+4.9 µg, +331%).

Folate (DFE)Black Beans (Cooked) higher

Black Beans (Cooked)

338 µg85% DV

Whole Milk (3.25% Fat)

25 µg6% DV

Black Beans (Cooked) provides 338 µg vs 25 µg in Whole Milk (3.25% Fat) (+314 µg, +1275%).

Thiamin (Vitamin B1)Black Beans (Cooked) higher

Black Beans (Cooked)

0.55 mg46% DV

Whole Milk (3.25% Fat)

0.23 mg19% DV

Black Beans (Cooked) provides 0.55 mg vs 0.23 mg in Whole Milk (3.25% Fat) (+0.33 mg, +145%).

Riboflavin (Vitamin B2)Whole Milk (3.25% Fat) higher

Black Beans (Cooked)

0.13 mg10% DV

Whole Milk (3.25% Fat)

0.83 mg64% DV

Whole Milk (3.25% Fat) provides 0.83 mg vs 0.13 mg in Black Beans (Cooked) (+0.70 mg, +521%).

Niacin (Vitamin B3)Black Beans (Cooked) higher

Black Beans (Cooked)

1.1 mg7% DV

Whole Milk (3.25% Fat)

0.44 mg3% DV

Black Beans (Cooked) provides 1.1 mg vs 0.44 mg in Whole Milk (3.25% Fat) (+0.71 mg, +162%).

Pantothenic Acid (B5)Whole Milk (3.25% Fat) higher

Black Beans (Cooked)

0.55 mg11% DV

Whole Milk (3.25% Fat)

1.8 mg37% DV

Whole Milk (3.25% Fat) provides 1.8 mg vs 0.55 mg in Black Beans (Cooked) (+1.3 mg, +234%).

Vitamin B6Similar

Black Beans (Cooked)

0.16 mg9% DV

Whole Milk (3.25% Fat)

0.18 mg10% DV

Both Black Beans (Cooked) and Whole Milk (3.25% Fat) provide similar amounts of vitamin b6 (0.16 mg).

Vitamin B12Whole Milk (3.25% Fat) higher

Black Beans (Cooked)

0 µg

Whole Milk (3.25% Fat)

2.2 µg92% DV

Whole Milk (3.25% Fat) has higher vitamin b12 (2.2 µg vs 0 µg).

Minerals7 nutrients

SodiumWhole Milk (3.25% Fat) higher

Black Beans (Cooked)

2.3 mg

Whole Milk (3.25% Fat)

212 mg9% DV

Whole Milk (3.25% Fat) provides 212 mg vs 2.3 mg in Black Beans (Cooked) (+209 mg, +9220%).

PotassiumBlack Beans (Cooked) higher

Black Beans (Cooked)

806 mg17% DV

Whole Milk (3.25% Fat)

649 mg14% DV

Black Beans (Cooked) provides 806 mg vs 649 mg in Whole Milk (3.25% Fat) (+156 mg, +24%).

CalciumWhole Milk (3.25% Fat) higher

Black Beans (Cooked)

61.3 mg5% DV

Whole Milk (3.25% Fat)

556 mg43% DV

Whole Milk (3.25% Fat) provides 556 mg vs 61.3 mg in Black Beans (Cooked) (+495 mg, +807%).

IronBlack Beans (Cooked) higher

Black Beans (Cooked)

4.8 mg26% DV

Whole Milk (3.25% Fat)

0.15 mg1% DV

Black Beans (Cooked) provides 4.8 mg vs 0.15 mg in Whole Milk (3.25% Fat) (+4.6 mg, +3130%).

MagnesiumBlack Beans (Cooked) higher

Black Beans (Cooked)

136 mg32% DV

Whole Milk (3.25% Fat)

49.2 mg12% DV

Black Beans (Cooked) provides 136 mg vs 49.2 mg in Whole Milk (3.25% Fat) (+87.0 mg, +177%).

PhosphorusWhole Milk (3.25% Fat) higher

Black Beans (Cooked)

318 mg25% DV

Whole Milk (3.25% Fat)

413 mg33% DV

Whole Milk (3.25% Fat) provides 413 mg vs 318 mg in Black Beans (Cooked) (+95.5 mg, +30%).

ZincBlack Beans (Cooked) higher

Black Beans (Cooked)

2.5 mg23% DV

Whole Milk (3.25% Fat)

1.8 mg17% DV

Black Beans (Cooked) provides 2.5 mg vs 1.8 mg in Whole Milk (3.25% Fat) (+0.72 mg, +40%).

Lipids1 nutrients

Saturated FatWhole Milk (3.25% Fat) higher

Black Beans (Cooked)

0.20 g1% DV

Whole Milk (3.25% Fat)

9.2 g46% DV

Whole Milk (3.25% Fat) provides 9.2 g vs 0.20 g in Black Beans (Cooked) (+8.9 g, +4379%).

Black Beans (Cooked) vs Whole Milk (3.25% Fat)

Black Beans (Cooked)

Whole Milk (3.25% Fat)

Nutritional Takeaways

Comparison Summary