Black Beans vs Quinoa: 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 4 out of 5 key nutritional categories. It has more protein (8.9g vs 4.4g), more fiber (8.7g vs 2.8g), less sugar (0.3g vs 1.6g), less sodium (1mg vs 7mg)making it the better choice for most health goals.
Quick Summary
Fewer Calories
Quinoa
120 kcal
More Protein
Black Beans
8.9g
More Fiber
Black Beans
8.7g
Less Sugar
Black Beans
0.3g
Visual Comparison
Side-by-Side Nutrition Table
| Nutrient | Black Beans | Quinoa | Difference |
|---|---|---|---|
| Calories | 132kcal | 120kcal✓ | +12.0kcal |
| Protein | 8.9g✓ | 4.4g | +4.5g |
| Carbohydrates | 24g | 21g✓ | +3.0g |
| Fat | 0.5g✓ | 1.9g | -1.4g |
| Fiber | 8.7g✓ | 2.8g | +5.9g |
| Sugar | 0.3g✓ | 1.6g | -1.3g |
| 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
Quinoa
Diet Compatibility
Black Beans
Quinoa
When to Choose Black Beans
- ✓Higher in protein (8.9g vs 4.4g)
- ✓More fiber (8.7g vs 2.8g)
- ✓Less sugar (0.3g vs 1.6g)
- ✓Lower sodium (1mg vs 7mg)
Common Uses
When to Choose Quinoa
- ✓Lower in calories (120 vs 132)
- ✓Lower in carbs (21g vs 24g)
Common Uses
Black Beans vs Quinoa: Nutritional Analysis
Black Beans is more calorie-dense at 132 calories per 100g compared to 120 for Quinoa, a difference of 12 calories. On the protein front, Black Beans delivers more with 8.9g per 100g versus 4.4g, 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 Quinoa tell different nutritional stories. Black Beans provides 24g of carbohydrates, 0.5g of fat, and 8.7g of fiber per 100g, while Quinoa contains 21g carbs, 1.9g fat, and 2.8g fiber. The higher fiber content in Black Beans 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 Quinoa has 1.6g per 100g. Lower sugar options are generally preferable for blood sugar management and dental health.
Key Takeaways
- For weight management: Quinoa is the lower-calorie choice at 120 cal/100g, making it more suitable for calorie-controlled diets.
- For muscle building: Black Beans provides more protein (8.9g/100g), supporting muscle repair and growth.
- For sustained energy: Black Beans offers more fiber (8.7g/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 Quinoa?
Black Beans has more calories with 132 kcal per 100g, compared to Quinoa with 120 kcal. That's a difference of 12 calories per 100g serving.
Is Black Beans healthier than Quinoa?
Based on our nutritional analysis, Black Beans is generally the healthier choice, winning in 4 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 Quinoa?
Black Beans has more protein with 8.9g per 100g, compared to Quinoa with 4.4g. Black Beans provides 4.5g more protein per 100g serving.
Which is better for weight loss, Black Beans or Quinoa?
For weight loss, Quinoa is the better choice with only 120 calories per 100g compared to 132 calories in Black Beans. Black Beans also offers 8.7g of fiber per 100g, which helps you feel fuller longer.
Does Black Beans or Quinoa have fewer carbs?
Quinoa has fewer carbs with 21g per 100g, compared to Black Beans with 24g. If you're following a low-carb diet, Quinoa is the better option with 3.0g 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.