Black Beans vs Brown Rice: Calories & Nutrition Showdown



Black beans - calories, kcal, weight, nutrition
Black beans - calories, kcal, weight, nutrition

Black beans vs Brown rice
Nutrition Facts

Black Beans
Serving size:
  change
standard serving size (86g)cup (172g)half cup (86g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
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Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Sugars g

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
Brown Rice
Serving size:
  change
handful (35g)tablespoon (15g)glass (195g)cup (180g)half cup (90g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Saturated Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Sugars g

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.

Black Beans vs Brown Rice 100g Compare


per 100gBlack beansBrown rice
Calories341 370
Carbohydrates62.36 g78.68 g
Fat1.42 g2.75 g
Dietary fiber15.5 g3.5 g
Protein21.6 g7.6 g
Water11.02 g9.82 g
Calcium123 mg8 mg
Iron5.02 mg1.16 mg
Magnessium171 mg98 mg
Potassium1483 mg219 mg
Sodium5 mg6 mg
Vitaminium B1 (Thiamine)0.9 mg0.277 mg
Vitaminium B2 (riboflavin)0.193 mg0.092 mg
Vitaminium B3 (Niacin)1.955 mg4.973 mg
Vitaminium B60.286 mg0.407 mg
Vitaminium B9 (Folic acid)0.444 mg0.014 mg
Vitaminium E0.21 mg0.09 mg
Vitaminium K0.006 µg0.001 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

341kcal

Calories source

  • 72% CARBS.
  • 25% PROTEIN
  • 4% FAT

Brown rice 100g

370kcal

Calories source

  • 85% CARBS
  • 8% PROTEIN
  • 7% FAT
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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