Black Beans vs Broccoli
Side-by-side macro comparison. Black Beans vs Broccoli per their standard serving sizes.
Black Beans
per 1 cup cooked (172g)
Macro Comparison Table
| Macro | Black Beans | Broccoli | Difference |
|---|---|---|---|
| Calories | 227 cal | 34 cal | +568% Black |
| Protein | 15g | 2.8g | +436% Black |
| Carbs | 41g | 7g | +486% Black |
| Fat | 0.9g | 0.4g | +125% Black |
Differences shown relative to Black Beans. Positive = Black Beans has more.
Quick Take
Black Beans delivers 227 calories per serving with 15g protein, 41g carbs, and 0.9g fat. Broccoli delivers 34 calories with 2.8g protein, 7g carbs, and 0.4g fat. The most meaningful difference: Broccoli saves 193 calories per serving — meaningful over a week of meals. For protein density per calorie, Broccoli wins at 33% of calories from protein.
When to Pick Each
For Cutting / Weight Loss
When cutting on a tight calorie budget, Broccoli gives you 193 more calories of headroom per serving — that's room for an extra snack, more vegetables, or a higher-protein second portion. If protein density matters more (which it does for preserving muscle on a deficit), Broccoli delivers more grams of protein per calorie consumed.
For Bulking / Muscle Gain
For muscle gain, you want calories AND protein. Black Beans brings 227 calories — useful when you're chasing a surplus and struggling to eat enough. Black Beans delivers 15g of protein per serving, which directly feeds muscle protein synthesis. The best pick depends on whether you need more total calories or more usable protein.
For Keto / Low-Carb
Broccoli fits cleanly into keto with only 7g carbs. Black Beans at 41g carbs uses significantly more of your daily 20-30g carb budget.
Frequently Asked
Which has more protein, Black Beans or Broccoli?
Black Beans has more protein: 15g vs 2.8g per serving. That's a difference of 12.2g.
Which has fewer calories, Black Beans or Broccoli?
Broccoli has 34 calories per serving vs 227 calories in Black Beans — a difference of 193 calories.
Is Black Beans or Broccoli better for keto?
Broccoli is the better keto choice at 7g carbs per serving vs 41g carbs in Black Beans.
Is Black Beans or Broccoli better for weight loss?
For weight loss, Broccoli gives you more calorie flexibility (193 cal less per serving). For preserving muscle during a deficit, Broccoli delivers more protein per calorie. Most people on cuts benefit from Broccoli.
Which Is Better for Your Goal?
🔥 Weight Loss
Broccoli
Higher protein-to-calorie density + lower absolute fat = more satiety per calorie.
💪 Muscle Gain
Black Beans
Higher absolute protein per serving better supports muscle protein synthesis.
🥑 Low-Carb / Keto
Broccoli
Lower carbohydrate content fits keto and low-carb macros without burning your carb budget.
Both fit most balanced diets. These verdicts reflect macro-only comparisons — taste, satiety, cost, and personal preference also matter.
Find Your Personal Macros
The "right" food depends on your individual macro targets. Calculate yours in 60 seconds:
→ Calculate My Macros (Free)Related Comparisons
Other ways Black Beans and Broccoli stack up:
Full Black Beans guide • Full Broccoli guide • All comparisons