Black Beans (cooked)
8.9gprotein / 100g132 cal · 0.5g fat · $ · Quality 0.6
Ezekiel Bread (sprouted grain)
4.0gprotein / 100g80 cal · 0.5g fat · $$ · Quality 0.75
Black Beans (cooked) delivers a clearly higher protein density than Ezekiel Bread (sprouted grain) — 8.9g vs 4.0g per 100g, a gap of 4.9g that adds up fast across multiple servings.
Ezekiel Bread (sprouted grain) pulls ahead on protein quality specifically (lit_estimate — sprouted grain + legume blend improves completeness vs. standard wheat bread), even in categories where Black Beans (cooked) wins on raw grams.
Black Beans (cooked) is also the cheaper option ($ vs $$), which matters if you're eating either one regularly rather than occasionally.
Black Beans (cooked)'s typical serving also delivers more leucine (620mg vs Ezekiel Bread (sprouted grain)'s 300mg) — relevant if the goal is maximizing the muscle-protein-synthesis trigger per meal, not just total grams.
Protein quality is the real differentiator here: Ezekiel Bread (sprouted grain)'s stronger amino acid profile gives it a genuine edge for muscle-building purposes, even with similar gram counts.
Full nutrition comparison
| Per 100g | Black Beans (cooked) | Ezekiel Bread (sprouted grain) |
|---|---|---|
| Protein | 8.9g | 4.0g |
| Calories | 132 | 80 |
| Fat | 0.5g | 0.5g |
| Carbs | 23.7g | 15.0g |
| Fiber | 8.7g | 3.0g |
| Quality score | 0.6 | 0.75 |
| Relative cost | $ | $$ |
| Prep time | 90 min | 0 min |
Frequently asked
Which has more protein, black beans (cooked) or ezekiel bread (sprouted grain)?
Black Beans (cooked) has 8.9g of protein per 100g compared to Ezekiel Bread (sprouted grain)'s 4.0g.
Which is lower in calories?
Ezekiel Bread (sprouted grain) is lower in calories per 100g, at 80 vs the other's 132.