Black Beans vs Almond Butter: Nutrition Comparison
Which is healthier? Compare calories, protein, carbs, and more
Complete side-by-side nutrition comparison per 100g serving | Updated 2026
Which is Healthier?
Black Beans is generally healthier
Black Beans comes out ahead in this comparison, winning in 3 out of 5 key nutritional categories. It has fewer calories (132 vs 614), less sugar (0.3g vs 6g), less sodium (1mg vs 7mg)making it the better choice for most health goals.
Quick Summary
Fewer Calories
Black Beans
132 kcal
More Protein
Almond Butter
21g
More Fiber
Almond Butter
10g
Less Sugar
Black Beans
0.3g
Visual Comparison
Side-by-Side Nutrition Table
| Nutrient | Black Beans | Almond Butter | Difference |
|---|---|---|---|
| Calories | 132kcal✓ | 614kcal | -482.0kcal |
| Protein | 8.9g | 21g✓ | -12.1g |
| Carbohydrates | 24g | 19g✓ | +5.0g |
| Fat | 0.5g✓ | 56g | -55.5g |
| Fiber | 8.7g | 10g✓ | -1.3g |
| Sugar | 0.3g✓ | 6g | -5.7g |
| Sodium | 1mg✓ | 7mg | -6.0mg |
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Black Beans
Almond Butter
Diet Compatibility
Black Beans
Almond Butter
When to Choose Black Beans
- ✓Lower in calories (132 vs 614)
- ✓Less sugar (0.3g vs 6g)
- ✓Lower sodium (1mg vs 7mg)
Common Uses
When to Choose Almond Butter
- ✓Higher in protein (21g vs 8.9g)
- ✓More fiber (10g vs 8.7g)
- ✓Lower in carbs (19g vs 24g)
Common Uses
Black Beans vs Almond Butter: Nutritional Analysis
Almond Butter is more calorie-dense at 614 calories per 100g compared to 132 for Black Beans, a difference of 482 calories. On the protein front, Almond Butter delivers more with 21g per 100g versus 8.9g, which matters for muscle maintenance, satiety, and overall metabolic health. These differences become meaningful when you consider how each food fits into your daily dietary pattern rather than looking at any single nutrient in isolation.
Macronutrient Breakdown
The macronutrient profiles of Black Beans and Almond Butter tell different nutritional stories. Black Beans provides 24g of carbohydrates, 0.5g of fat, and 8.7g of fiber per 100g, while Almond Butter contains 19g carbs, 56g fat, and 10g fiber. The higher fiber content in Almond Butter supports digestive health, helps regulate blood sugar after meals, and contributes to longer-lasting satiety. Sugar content also differs: Black Beans contains 0.3g while Almond Butter has 6g per 100g. Lower sugar options are generally preferable for blood sugar management and dental health.
Key Takeaways
- For weight management: Black Beans is the lower-calorie choice at 132 cal/100g, making it more suitable for calorie-controlled diets.
- For muscle building: Almond Butter provides more protein (21g/100g), supporting muscle repair and growth.
- For sustained energy: Almond Butter offers more fiber (10g/100g), which slows digestion and provides steadier energy release.
- Overall: Neither food is universally "better" than the other. The right choice depends on your specific nutritional goals, meal context, and dietary preferences. Both can play a role in a balanced diet.
Frequently Asked Questions
Which has more calories, Black Beans or Almond Butter?
Almond Butter has more calories with 614 kcal per 100g, compared to Black Beans with 132 kcal. That's a difference of 482 calories per 100g serving.
Is Black Beans healthier than Almond Butter?
Based on our nutritional analysis, Black Beans is generally the healthier choice, winning in 3 out of 5 key nutritional categories. Black Beans has 132 calories, 8.9g protein, and 8.7g fiber per 100g. However, the best choice depends on your specific dietary goals.
What is the protein difference between Black Beans and Almond Butter?
Almond Butter has more protein with 21g per 100g, compared to Black Beans with 8.9g. Almond Butter provides 12.1g more protein per 100g serving.
Which is better for weight loss, Black Beans or Almond Butter?
For weight loss, Black Beans is the better choice with only 132 calories per 100g compared to 614 calories in Almond Butter. Almond Butter also offers 10g of fiber per 100g, which helps you feel fuller longer.
Does Black Beans or Almond Butter have fewer carbs?
Almond Butter has fewer carbs with 19g per 100g, compared to Black Beans with 24g. If you're following a low-carb diet, Almond Butter is the better option with 5.0g fewer carbohydrates.
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About Our Data
All nutrition data in this comparison is sourced from the USDA FoodData Central, the official food composition database maintained by the U.S. Department of Agriculture. Values are based on 100g servings for accurate comparison.
Health Disclaimer: This comparison is for informational purposes only and is not intended as medical or dietary advice. Nutritional needs vary by individual. The best food choice depends on your personal health goals, dietary requirements, and preferences. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.