Black beans vs navy beans: which is healthier?
They are about equally nutrient-dense: black beans scores 69/100 and navy beans 68/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Black beans
132 kcal per 100 g. 1 cup cooked: 172 g
Navy beans
140 kcal per 100 g. 1 cup cooked: 182 g
Which to pick for your goal
- Fewer caloriesAbout even132 vs 140 kcal per 100 g
- More proteinAbout even8.9 vs 8.2 g per 100 g
- More fiberNavy beans8.7 vs 11 g per 100 g
- Less sugarAbout even0.3 vs 0.4 g per 100 g
- More potassiumAbout even355 vs 389 mg per 100 g
- Less saturated fatAbout even0.1 vs <0.1 g per 100 g
Nutrition side by side
| Nutrient | Black beans, 100 g | Navy beans, 100 g | Black beans, 172 g | Navy beans, 182 g |
|---|---|---|---|---|
| Calories | 132 kcal | 140 kcal | 227 kcal | 255 kcal |
| Protein | 8.9 g | 8.2 g | 15 g | 15 g |
| Carbohydrates | 24 g | 26 g | 41 g | 47 g |
| Sugars | 0.3 g | 0.4 g | 0.6 g | 0.7 g |
| Fiber | 8.7 g | 11 g | 15 g | 19 g |
| Fat | 0.5 g | 0.6 g | 0.9 g | 1.1 g |
| Saturated fat | 0.1 g | <0.1 g | 0.2 g | 0.2 g |
| Vitamin C | 0 mg | 0.9 mg | 0 mg | 1.6 mg |
| Vitamin A | 0 µg | 0 µg | 0 µg | 0 µg |
| Potassium | 355 mg | 389 mg | 611 mg | 708 mg |
| Iron | 2.1 mg | 2.4 mg | 3.6 mg | 4.3 mg |
| Calcium | 27 mg | 69 mg | 46 mg | 126 mg |
| Magnesium | 70 mg | 53 mg | 120 mg | 96 mg |
| Sodium | 1 mg | 0 mg | 1.7 mg | 0 mg |
Last updated . Scores use the HowHealthyIs Score method.