Black Bean vs Bread (Whole Wheat)
Nutrition Comparison per 100g
Black Bean 5
vs 4 Bread (Whole Wheat)
Legumes & Soy vs Grains
Side-by-Side Nutrition Facts
| Nutrient | Black Bean | Bread (Whole Wheat) | Better |
|---|---|---|---|
| Calories | 132kcal | 247kcal | Black Bean |
| Protein | 8.9g | 13g | Bread (Whole Wheat) |
| Total Fat | 0.5g | 3.4g | Black Bean |
| Carbohydrates | 23.7g | 41.3g | Bread (Whole Wheat) |
| Fiber | 8.7g | 7g | Black Bean |
| Sugar | 0.3g | 6g | Black Bean |
| Vitamin C | 0mg | 0mg | Tie |
| Calcium | 27mg | 107mg | Bread (Whole Wheat) |
| Iron | 2.1mg | 3.6mg | Bread (Whole Wheat) |
| Potassium | 355mg | 254mg | Black Bean |
Macronutrient Breakdown
Black Bean
Protein: 8.9g Fat: 0.5g Carbs: 23.7g
Bread (Whole Wheat)
Protein: 13g Fat: 3.4g Carbs: 41.3g
Data Source
Nutrition data sourced from the USDA FoodData Central SR Legacy database. All values are per 100g of the food item. Actual nutritional content may vary by preparation method, brand, and serving size.
Black Bean vs Bread (Whole Wheat) — Key Takeaway
Black Bean has 115 fewer calories per 100g than Bread (Whole Wheat), making it the lighter option. For protein, Bread (Whole Wheat) leads with 13g per 100g. Black Bean is the better source of fiber at 8.7g per 100g.
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