Black Beans vs Brown Rice: Calories & Nutrition Showdown


Black beans vs Brown rice
Nutrition Facts
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Black Beans vs Brown Rice 100g Compare
per 100g | Black beans | Brown rice |
---|---|---|
Calories | 341 | 370 |
Carbohydrates | 62.36 g | 78.68 g |
Fat | 1.42 g | 2.75 g |
Dietary fiber | 15.5 g | 3.5 g |
Protein | 21.6 g | 7.6 g |
Water | 11.02 g | 9.82 g |
Calcium | 123 mg | 8 mg |
Iron | 5.02 mg | 1.16 mg |
Magnessium | 171 mg | 98 mg |
Potassium | 1483 mg | 219 mg |
Sodium | 5 mg | 6 mg |
Vitaminium B1 (Thiamine) | 0.9 mg | 0.277 mg |
Vitaminium B2 (riboflavin) | 0.193 mg | 0.092 mg |
Vitaminium B3 (Niacin) | 1.955 mg | 4.973 mg |
Vitaminium B6 | 0.286 mg | 0.407 mg |
Vitaminium B9 (Folic acid) | 0.444 mg | 0.014 mg |
Vitaminium E | 0.21 mg | 0.09 mg |
Vitaminium K | 0.006 µg | 0.001 µg |
Discovering the Nutritional Gems: Black Beans vs. Brown Rice
When it comes to choosing nutrient-dense foods, black beans and brown rice often top the list for health enthusiasts. Both are known for their impressive nutritional profiles and have been staples in various cuisines around the world. But what sets them apart? Let's dive into the world of these two powerhouses to see how they compare and contrast, not just in terms of nutrition, but also in their culinary versatility and health benefits.
A Closer Look at Black Beans
Black beans, also known as turtle beans, are praised for their creamy texture and versatility. They're a staple in Latin American, Caribbean, and Southwestern US cuisines, starring in dishes like feijoada, black bean soup, and burritos. Nutritionally, black beans are a force to be reckoned with. They pack a hefty dose of fiber (15.5 grams per serving), protein (21.6 grams), and are rich in vitamins and minerals such as calcium (123 mg), iron (5.02 mg), and magnesium (171 mg). With only 1.42 grams of fat and a low glycemic index, they are an excellent choice for those managing their weight or blood sugar levels.
The Whole Grain Goodness of Brown Rice
Brown rice, the unrefined version of white rice, retains its nutritious bran and germ layer. This not only gives it a nutty flavor and chewy texture but also enhances its nutritional value. Brown rice is a good source of carbohydrates (78.68 grams per serving), making it an energy-boosting food. It also provides a modest amount of protein (7.6 grams) and is relatively low in fat (2.75 grams). Brown rice is a great source of magnesium (98 mg) and provides essential nutrients like iron (1.16 mg) and vitamin B3 (4.973 mg).
Nutritional Face-Off
When comparing black beans and brown rice, it's clear that both offer unique nutritional benefits. Black beans lead with higher protein and fiber content, making them particularly beneficial for digestion and muscle maintenance. They also offer more iron and magnesium, which are crucial for energy production and overall health. On the other hand, brown rice serves as a better source of carbohydrates and vitamin B3, making it an excellent energy source and beneficial for skin health and metabolism.
However, it's not just about individual nutrients. The combination of black beans and brown rice can provide a complete protein, containing all nine essential amino acids, which is particularly important for those following a vegetarian or vegan diet. Additionally, this combo offers a synergy of fiber, vitamins, and minerals that can support overall health.
More Than Just Nutrients
Beyond their impressive nutritional content, black beans and brown rice bring versatility to the kitchen. They can be the base for a variety of dishes, from hearty stews and soups to salads and burrito bowls. Moreover, both are affordable and accessible, making them an excellent choice for budget-conscious eaters looking to add nutrition and variety to their meals.
Final Thoughts
In the debate between black beans and brown rice, there's no clear winner. Each offers its own set of nutritional benefits and culinary uses. Whether you're looking for a protein and fiber boost from black beans or the energy and vitamin B3 benefits of brown rice, incorporating both into your diet can be a smart move for your health. So why choose? Enjoy the best of both worlds and reap the myriad of health benefits they offer.
Black beans 100g
341kcalCalories source
- 72% CARBS.
- 25% PROTEIN
- 4% FAT
Brown rice 100g
370kcalCalories source
- 85% CARBS
- 8% PROTEIN
- 7% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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