Black Beans vs Garbanzo Beans: Nutrition, Calories & Protein Compared



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

Black beans vs Garbanzo beans
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.
Garbanzo Beans
Serving size:
  change
standard serving size (164g)half cup (82g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

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.

Black Beans vs Garbanzo Beans 100g Compare


per 100gBlack beansGarbanzo beans
Calories341 378
Carbohydrates62.36 g62.95 g
Fat1.42 g6.04 g
Dietary fiber15.5 g12.2 g
Protein21.6 g20.47 g
Water11.02 g7.68 g
Calcium123 mg57 mg
Iron5.02 mg4.31 mg
Magnessium171 mg79 mg
Potassium1483 mg718 mg
Sodium5 mg24 mg
Vitaminium A17 µg67 µg
Vitaminium B1 (Thiamine)0.9 mg0.477 mg
Vitaminium B2 (riboflavin)0.193 mg0.212 mg
Vitaminium B3 (Niacin)1.955 mg1.541 mg
Vitaminium B60.286 mg0.535 mg
Vitaminium B9 (Folic acid)0.444 mg0.557 mg
Vitaminium E0.21 mg0.82 mg
Vitaminium K0.006 µg0.009 µg

Discover the Nutritional Treasures of Black Beans and Garbanzo Beans

When it comes to nutritious legumes that pack a punch in both flavor and health benefits, black beans and garbanzo beans (also known as chickpeas) are true gems of the culinary world. Both have been staples in various cuisines around the globe, offering a versatile base for everything from hearty stews to refreshing salads. But beyond their delicious taste, these beans are loaded with nutritional benefits that cater to health-conscious individuals and food lovers alike.

Black Beans: The Dark, Fiber-Rich Powerhouses

Black beans, with their distinctive dark color, are not just a pretty face in the world of legumes. They are renowned for their high fiber content, boasting an impressive 15.5 grams per serving. This makes them an excellent choice for digestive health and for those looking to maintain a healthy weight, as fiber helps you feel full longer. But that's not all; black beans are also a rich source of protein, with 21.6 grams per serving, making them a fantastic option for vegetarians and vegans seeking to up their protein intake.

Garbanzo Beans: Versatile and Nutrient-Packed

Garbanzo beans, on the other hand, are a versatile ingredient famous for their role in Middle Eastern dishes like hummus and falafel. Nutritionally, they offer a slightly higher calorie count at 378 calories per serving but compensate with a unique nutrient profile. They contain more fat than black beans, with 6.04 grams per serving, but it's primarily healthy fat that can be beneficial in moderation. Moreover, garbanzo beans are a good source of vitamins and minerals, including vitamin C and magnesium, which are essential for overall health.

Comparing the Nutritional Benefits

When comparing the two, it's clear that both black beans and garbanzo beans have their unique advantages. Black beans lead with higher fiber and protein content, making them slightly more favorable for those looking to boost these particular nutrients in their diet. They are also significantly richer in potassium, magnesium, and iron, which are crucial for muscle, heart, and blood health.

Garbanzo beans, however, are not to be underestimated. They have a higher sugar content, which might be a consideration for those monitoring their sugar intake, but they also provide more vitamins, including vitamin C and E, which are vital for immune function and skin health. Additionally, the higher fat content in garbanzo beans, mostly unsaturated fats, can be beneficial for heart health when consumed in moderation.

So, Which Bean Reigns Supreme?

The choice between black beans and garbanzo beans ultimately depends on your personal dietary needs and preferences. If you're seeking to increase your fiber and protein intake, black beans might be the way to go. However, for those looking for a nutrient-dense bean that contributes to a heart-healthy diet with a bit more versatility in recipes, garbanzo beans could be the preferred choice.

Regardless of your preference, incorporating either of these nutritious beans into your diet can contribute to a balanced, healthful eating plan. They both offer a wealth of nutrients that support various aspects of health, from digestive wellness to heart health, making them invaluable additions to any meal. So, why not get creative in the kitchen and explore the diverse and delicious ways to enjoy both black beans and garbanzo beans?

Black beans 100g

341kcal

Calories source

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

Garbanzo beans 100g

378kcal

Calories source

  • 65% CARBS
  • 21% PROTEIN
  • 14% 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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