Black Beans vs White Beans – Which is Healthier?

Our Verdict

When comparing black beans to white beans, we picked the black.

Why?

Both are excellent and this one is very close!

In terms of macros, black beans have 25% more fiber, while white beans have (very slightly) more carbs and protein. However, the margin is greater on the fiber, and also we will generally prioritize fiber over protein, and carbs are rarely something most of us need to go out of our way to get more of, so we say this category is a win for black beans.

In the category of vitamins, black beans have more of vitamins B1, B2, B3, B5, B7, and B9, while white beans have more vitamin B6. The two beans are broadly equal on other vitamins. So, a clear win for black beans here.

When it comes to minerals, black beans have more phosphorus, while white beans have more calcium, iron, magnesium, manganese, potassium, and zinc, so this round’s a win for white beans.

Adding up the sections makes for an overall win for black beans, but as we say, it’s close. So, by all means enjoy either or both; diversity is good!

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Enjoy!