Black Bean vs Kale
Nutrition Comparison per 100g
Black Bean 6
vs 4 Kale
Legumes & Soy vs Vegetables
Side-by-Side Nutrition Facts
| Nutrient | Black Bean | Kale | Better |
|---|---|---|---|
| Calories | 132kcal | 49kcal | Kale |
| Protein | 8.9g | 4.3g | Black Bean |
| Total Fat | 0.5g | 0.9g | Black Bean |
| Carbohydrates | 23.7g | 8.8g | Black Bean |
| Fiber | 8.7g | 3.6g | Black Bean |
| Sugar | 0.3g | 2.3g | Black Bean |
| Vitamin C | 0mg | 120mg | Kale |
| Calcium | 27mg | 150mg | Kale |
| Iron | 2.1mg | 1.5mg | Black Bean |
| Potassium | 355mg | 491mg | Kale |
Macronutrient Breakdown
Black Bean
Protein: 8.9g Fat: 0.5g Carbs: 23.7g
Kale
Protein: 4.3g Fat: 0.9g Carbs: 8.8g
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 Kale — Key Takeaway
Kale has 83 fewer calories per 100g than Black Bean, making it the lighter option. For protein, Black Bean leads with 8.9g per 100g. Black Bean is the better source of fiber at 8.7g per 100g. Kale provides 120mg of vitamin C.
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