Almonds (raw)
21.2gprotein / 100g579 cal · 49.9g fat · $$ · Quality 0.4
Black Beans (cooked)
8.9gprotein / 100g132 cal · 0.5g fat · $ · Quality 0.6
Almonds (raw) is in a different weight class here, protein-wise: 21.2g per 100g vs Black Beans (cooked)'s 8.9g, a 12.3g difference that's more about food category than food quality.
Quality flips the other way, though: Black Beans (cooked) has the stronger amino acid profile (incomplete on its own — low in methionine, pairs well with grains) versus Almonds (raw)'s lit_estimate, low in lysine.
On price, Black Beans (cooked) wins clearly — $ against Almonds (raw)'s $$.
Almonds (raw)'s typical serving also delivers more leucine (1450mg vs Black Beans (cooked)'s 620mg) — relevant if the goal is maximizing the muscle-protein-synthesis trigger per meal, not just total grams.
If raw protein density is what you're optimizing for, Almonds (raw) wins clearly. Choose Black Beans (cooked) instead if its lower fat, cost, or prep time matters more to you than the extra grams.
Full nutrition comparison
| Per 100g | Almonds (raw) | Black Beans (cooked) |
|---|---|---|
| Protein | 21.2g | 8.9g |
| Calories | 579 | 132 |
| Fat | 49.9g | 0.5g |
| Carbs | 21.6g | 23.7g |
| Fiber | 12.5g | 8.7g |
| Quality score | 0.4 | 0.6 |
| Relative cost | $$ | $ |
| Prep time | 0 min | 90 min |
Frequently asked
Which has more protein, almonds (raw) or black beans (cooked)?
Almonds (raw) has 21.2g of protein per 100g compared to Black Beans (cooked)'s 8.9g.
Which is lower in calories?
Black Beans (cooked) is lower in calories per 100g, at 132 vs the other's 579.