Black Beans vs Almonds: 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?
Both foods have similar nutritional profiles
Both foods have similar nutritional profiles with each winning in different categories. Your choice should depend on your specific dietary goals and preferences. Black Beans has 132 calories while Almonds has 579 calories per 100g.
Quick Summary
Fewer Calories
Black Beans
132 kcal
More Protein
Almonds
21g
More Fiber
Almonds
12.5g
Less Sugar
Black Beans
0.3g
Visual Comparison
Side-by-Side Nutrition Table
| Nutrient | Black Beans | Almonds | Difference |
|---|---|---|---|
| Calories | 132kcal✓ | 579kcal | -447.0kcal |
| Protein | 8.9g | 21g✓ | -12.1g |
| Carbohydrates | 24g | 22g✓ | +2.0g |
| Fat | 0.5g✓ | 50g | -49.5g |
| Fiber | 8.7g | 12.5g✓ | -3.8g |
| Sugar | 0.3g✓ | 4.4g | -4.1g |
| Sodium | 1mg | 1mg | 0.0mg |
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Black Beans
Almonds
Diet Compatibility
Black Beans
Almonds
When to Choose Black Beans
- ✓Lower in calories (132 vs 579)
- ✓Less sugar (0.3g vs 4.4g)
- ✓Lower sodium (1mg vs 1mg)
Common Uses
When to Choose Almonds
- ✓Higher in protein (21g vs 8.9g)
- ✓More fiber (12.5g vs 8.7g)
- ✓Lower in carbs (22g vs 24g)
Common Uses
Black Beans vs Almonds: Nutritional Analysis
Almonds is more calorie-dense at 579 calories per 100g compared to 132 for Black Beans, a difference of 447 calories. On the protein front, Almonds 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 Almonds tell different nutritional stories. Black Beans provides 24g of carbohydrates, 0.5g of fat, and 8.7g of fiber per 100g, while Almonds contains 22g carbs, 50g fat, and 12.5g fiber. The higher fiber content in Almonds 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 Almonds has 4.4g 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: Almonds provides more protein (21g/100g), supporting muscle repair and growth.
- For sustained energy: Almonds offers more fiber (12.5g/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 Almonds?
Almonds has more calories with 579 kcal per 100g, compared to Black Beans with 132 kcal. That's a difference of 447 calories per 100g serving.
Is Black Beans healthier than Almonds?
Black Beans and Almonds have similar nutritional profiles, with each food winning in different categories. The healthier choice depends on your specific dietary goals and nutritional needs.
What is the protein difference between Black Beans and Almonds?
Almonds has more protein with 21g per 100g, compared to Black Beans with 8.9g. Almonds provides 12.1g more protein per 100g serving.
Which is better for weight loss, Black Beans or Almonds?
For weight loss, Black Beans is the better choice with only 132 calories per 100g compared to 579 calories in Almonds. Almonds also offers 12.5g of fiber per 100g, which helps you feel fuller longer.
Does Black Beans or Almonds have fewer carbs?
Almonds has fewer carbs with 22g per 100g, compared to Black Beans with 24g. If you're following a low-carb diet, Almonds is the better option with 2.0g 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.