Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
white beans
versus
chocolate ice cream
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white beans and chocolate ice cream:
Both chocolate ice cream and white beans are high in calories. Chocolate ice cream has 89% more calories than white bean - chocolate ice cream has 216 calories per 100 grams and white bean has 114 calories.
For macronutrient ratios, white beans is heavier in protein, much heavier in carbs and much lighter in fat compared to chocolate ice cream per calorie. White beans has a macronutrient ratio of 25:73:2 and for chocolate ice cream, 7:50:44 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
White Beans | Chocolate Ice Cream | |
---|---|---|
Protein | 25% | 7% |
Carbohydrates | 73% | 50% |
Fat | 2% | 44% |
Alcohol | ~ | ~ |
White bean has 25% less carbohydrates than chocolate ice cream - chocolate ice cream has 28.2g of total carbs per 100 grams and white bean has 21.2g of carbohydrates.
White bean is an excellent source of dietary fiber and it has 300% more dietary fiber than chocolate ice cream - chocolate ice cream has 1.2g of dietary fiber per 100 grams and white bean has 4.8g of dietary fiber.
Chocolate ice cream is high in sugar and white bean has 99% less sugar than chocolate ice cream - chocolate ice cream has 25.4g of sugar per 100 grams and white bean has 0.29g of sugar.
White bean has 91% more protein than chocolate ice cream - chocolate ice cream has 3.8g of protein per 100 grams and white bean has 7.3g of protein.
Chocolate ice cream is high in saturated fat and white bean has 99% less saturated fat than chocolate ice cream - chocolate ice cream has 6.8g of saturated fat per 100 grams and white bean has 0.07g of saturated fat.
White bean has less cholesterol than chocolate ice cream - chocolate ice cream has 34mg of cholesterol per 100 grams and white bean does not contain significant amounts.
Chocolate ice cream has more Vitamin C than white bean - chocolate ice cream has 0.7mg of Vitamin C per 100 grams and white bean does not contain significant amounts.
Chocolate ice cream is a great source of Vitamin A and it has more Vitamin A than white bean - chocolate ice cream has 118ug of Vitamin A per 100 grams and white bean does not contain significant amounts.
Chocolate ice cream has more Vitamin D than white bean - chocolate ice cream has 8iu of Vitamin D per 100 grams and white bean does not contain significant amounts.
Chocolate ice cream and white beans contain similar amounts of Vitamin E - chocolate ice cream has 0.3mg of Vitamin E per 100 grams and white bean has 0.79mg of Vitamin E.
Chocolate ice cream and white beans contain similar amounts of Vitamin K - chocolate ice cream has 0.3ug of Vitamin K per 100 grams and white bean has 2.9ug of Vitamin K.
White bean has more thiamin and folate, however, chocolate ice cream contains more riboflavin, pantothenic acid and Vitamin B12. Both white beans and chocolate ice cream contain significant amounts of niacin and Vitamin B6.
White Beans | Chocolate Ice Cream | |
---|---|---|
Thiamin | 0.096 MG | 0.042 MG |
Riboflavin | 0.037 MG | 0.194 MG |
Niacin | 0.113 MG | 0.226 MG |
Pantothenic acid | 0.185 MG | 0.554 MG |
Vitamin B6 | 0.075 MG | 0.055 MG |
Folate | 65 UG | 16 UG |
Vitamin B12 | ~ | 0.29 UG |
Both chocolate ice cream and white beans are high in calcium. Chocolate ice cream has 49% more calcium than white bean - chocolate ice cream has 109mg of calcium per 100 grams and white bean has 73mg of calcium.
White bean is a great source of iron and it has 222% more iron than chocolate ice cream - chocolate ice cream has 0.93mg of iron per 100 grams and white bean has 3mg of iron.
Both chocolate ice cream and white beans are high in potassium. White bean has 82% more potassium than chocolate ice cream - chocolate ice cream has 249mg of potassium per 100 grams and white bean has 454mg of potassium.
For omega-3 fatty acids, chocolate ice cream has more alpha linoleic acid (ALA) than white bean per 100 grams.
White Beans | Chocolate Ice Cream | |
---|---|---|
alpha linoleic acid | 0.056 G | 0.15 G |
Total | 0.056 G | 0.15 G |
Comparing omega-6 fatty acids, chocolate ice cream has more linoleic acid than white bean per 100 grams.
White Beans | Chocolate Ice Cream | |
---|---|---|
linoleic acid | 0.067 G | 0.25 G |
Total | 0.067 G | 0.25 G |
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: White Beans (Beans, white, mature seeds, canned) and Chocolate Ice Cream (Ice creams, chocolate) .
White Beans g
()
|
Daily Values (%) |
Chocolate Ice Cream g
()
|
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KCAL % |
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5% | calories | 5% |
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KCAL % | |
G % |
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5% | carbohydrates | 5% |
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G % | |
G % |
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5% | dietary fiber | 5% |
|
G % | |
G | 5% | sugar | 5% | G | |||
G % |
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5% | total fat | 5% |
|
G % | |
G % |
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5% | saturated fat | 5% |
|
G % | |
G | 5% | monounsaturated fat | 5% | G | |||
G | 5% | polyunsaturated fat | 5% | G | |||
G | 5% | trans fat | 5% | G | |||
MG | 5% | cholesterol | 5% | MG | |||
MG % |
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5% | sodium | 5% |
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MG % | |
5% | Vitamins and Minerals | 5% | |||||
UG % |
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5% | Vitamin A | 5% |
|
UG % | |
MG % |
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5% | Vitamin C | 5% |
|
MG % | |
IU % |
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5% | Vitamin D | 5% |
|
IU % | |
MG % |
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5% | calcium | 5% |
|
MG % | |
MG % |
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5% | iron | 5% |
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MG % | |
MG % |
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5% | magnesium | 5% |
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MG % | |
MG % |
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5% | potassium | 5% |
|
MG % | |
MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
MG % |
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5% | Vitamin E | 5% |
|
MG % | |
UG % |
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5% | Vitamin K | 5% |
|
UG % | |
G % |
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5% | protein | 5% |
|
G % | |
UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
MG % |
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5% | choline | 5% |
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MG % | |
MG % |
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5% | chlorine | 5% |
|
MG % | |
UG % |
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5% | chromium | 5% |
|
UG % | |
MG % |
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5% | copper | 5% |
|
MG % | |
UG % |
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5% | fluoride | 5% |
|
UG % | |
UG % |
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5% | iodine | 5% |
|
UG % | |
MG % |
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5% | manganese | 5% |
|
MG % | |
UG % |
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5% | molybdenum | 5% |
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UG % | |
MG % |
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5% | phosphorus | 5% |
|
MG % | |
UG % |
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5% | selenium | 5% |
|
UG % | |
MG % |
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5% | zinc | 5% |
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MG % | |
G | 5% | Water | 5% | G | |||
G | 5% | Starch | 5% | G | |||
G | 5% | Alcohol | 5% | G | |||