Kale.World
Maximize your nutrients, minize your calories

Blueberries vs Black beans
CALORIC DENSITY
Blueberries, raw
Black beans, mature seeds, ckd, bld, wo/salt
0.57
1.32
9050
16015

First, let's take a look at the macros. Each of these are listed in grams and as usual, normalized to 200 calories for easy comparison, so we're always comparing apples to apples.

*All our data comes from the USDA Nutrient Database.
Blueberries
Black beans
Protein = 3g
Protein = 13g
Carbohydrates = 51g
Carbohydrates = 36g
Fat = 1g
Fat = 1g
Fiber = 8g
Fiber = 13g
Monounsaturated = 0g
Monounsaturated = 0g
Polyunsaturated = 1g
Polyunsaturated = 0g
Saturated Fat = 0g
Saturated Fat = 0g
Nutrient blueberries black beans
Protein 3g 13g
Carbohydrate 51g 36g
Fiber 8g 13g
Fat 1g 1g
Monounsat. Fat 0g 1g
Polyunsat. Fat 1g 0g
Saturated Fat 0g 0g
blueberries
Note: the chart below maxes out at 20, so you can see better.

Next, let's take a look at the Vitamin density. These values are shown in units of percent of recommended daily intake. And since we're showing 200 calories worth, this means anything above 10% is good.

Choline = 5%
Choline = 0%
Vitamin A = 2%
Vitamin A = 0%
Vitamin C = 45%
Vitamin C = 0%
Vitamin E = 17%
Vitamin E = 0%
Vitamin K = 85%
Vitamin K = 0%
Nutrientblueberriesblack beans
Choline5%0%
Vitamin A2%0%
Vitamin C45%0%
Vitamin E17%0%
Vitamin K85%0%

Blueberries have significantly more Vitamins E, C, K than black beans. Blueberries are a great source of Vitamin K, Vitamin C. Black beans are a good source of Thiamin, Magnesium, Phosphorus. Black beans are a great source of Iron.

And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)

Vitamin B1 = 13%
Vitamin B1 = 37%
Vitamin B2 = 13%
Vitamin B2 = 8%
Vitamin B3 = 12%
Vitamin B3 = 6%
Vitamin B5 = 9%
Vitamin B5 = 7%
Vitamin B6 = 17%
Vitamin B6 = 10%
Vitamin B12 = 0%
Vitamin B12 = 0%
Nutrientblueberriesblack beans
Vitamin B113%37%
Vitamin B213%8%
Vitamin B312%6%
Vitamin B59%7%
Vitamin B617%10%
Vitamin B120%0%

Now, lets look at mineral density. Here we have a lot of important electrolytes and minerals. Once again, units are in percent of RDI, thus for this 200 calorie serving anything above 10% would considered high.

Sodium = 0%
Sodium = 0%
Potassium = 8%
Potassium = 15%
Calcium = 4%
Calcium = 8%
Magnesium = 6%
Magnesium = 30%
Phosphorus = 7%
Phosphorus = 37%
Iron = 16%
Iron = 53%
Manganese = 51%
Manganese = 29%
Selenium = 1%
Selenium = 4%
Copper = 20%
Copper = 32%
Zinc = 6%
Zinc = 18%
Nutrientblueberriesblack beans
Sodium0%0%
Potasium8%15%
Calcium4%8%
Magnesium6%30%
Phosphorus7%37%
Iron16%53%
Manganese51%29%
Selenium1%4%
Copper20%32%
Zinc6%18%

COMPARE FOODS

vs
Kale.world
X

ABOUT THIS SITE

Kale.World is all about nutritional density – all our findings are normalized on a per calorie basis, making it easier to compare various foods.

COMPARE FOODS

vs

RECENT POSTS

=
=