Kidney Beans vs. Pork
Nutrition comparison of Kidney Beans and Cooked Pork
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kidney beans
versus
cooked
pork
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kidney beans and pork:
- Both pork and kidney beans are high in calories, potassium and protein.
- Kidney bean is a great source of calcium.
- Kidney bean is an excellent source of dietary fiber.
- Pork has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, kidney bean contains more folate.
USDA sources for nutritional information: Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) and Pork (Pork, fresh, ground, cooked) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pork and kidney beans are high in calories. Pork has 145% more calories than kidney bean - pork has 297 calories per 100 grams and kidney bean has 121 calories.
For macronutrient ratios, kidney beans is lighter in protein, much heavier in carbs and much lighter in fat compared to pork per calorie. Kidney beans has a macronutrient ratio of 26:67:7 and for pork, 36:0:65 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kidney Beans | Pork | |
|---|---|---|
| Protein | 26% | 36% |
| Carbohydrates | 67% | ~ |
| Fat | 7% | 65% |
| Alcohol | ~ | ~ |
carbohydrates
Pork has less carbohydrates than kidney bean - kidney bean has 20.8g of total carbs per 100 grams and pork does not contain significant amounts.
dietary fiber
Kidney bean is an excellent source of dietary fiber and it has more dietary fiber than pork - kidney bean has 6g of dietary fiber per 100 grams and pork does not contain significant amounts.
Protein
protein
Both pork and kidney beans are high in protein. Pork has 216% more protein than kidney bean - pork has 25.7g of protein per 100 grams and kidney bean has 8.1g of protein.
Fat
saturated fat
Pork is high in saturated fat and kidney bean has 96% less saturated fat than pork - pork has 7.7g of saturated fat per 100 grams and kidney bean has 0.33g of saturated fat.
cholesterol
Kidney bean has less cholesterol than pork - pork has 94mg of cholesterol per 100 grams and kidney bean does not contain significant amounts.
Vitamins
Vitamin C
Pork and kidney beans contain similar amounts of Vitamin C - pork has 0.7mg of Vitamin C per 100 grams and kidney bean has 0.2mg of Vitamin C.
Vitamin A
Pork and kidney beans contain similar amounts of Vitamin A - pork has 2ug of Vitamin A per 100 grams and kidney bean does not contain significant amounts.
Vitamin D
Pork has more Vitamin D than kidney bean - pork has 21iu of Vitamin D per 100 grams and kidney bean does not contain significant amounts.
Vitamin E
Pork and kidney beans contain similar amounts of Vitamin E - pork has 0.21mg of Vitamin E per 100 grams and kidney bean has 0.03mg of Vitamin E.
Vitamin K
Kidney bean has more Vitamin K than pork - kidney bean has 5.7ug of Vitamin K per 100 grams and pork does not contain significant amounts.
The B Vitamins
Pork has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, kidney bean contains more folate.
| Kidney Beans | Pork | |
|---|---|---|
| Thiamin | 0.06 MG | 0.706 MG |
| Riboflavin | 0.015 MG | 0.22 MG |
| Niacin | 0.417 MG | 4.206 MG |
| Pantothenic acid | ~ | 0.52 MG |
| Vitamin B6 | 0.113 MG | 0.391 MG |
| Folate | 23 UG | 6 UG |
| Vitamin B12 | ~ | 0.54 UG |
Minerals
calcium
Kidney bean is a great source of calcium and it has 164% more calcium than pork - pork has 22mg of calcium per 100 grams and kidney bean has 58mg of calcium.
iron
Pork and kidney beans contain similar amounts of iron - pork has 1.3mg of iron per 100 grams and kidney bean has 1.5mg of iron.
potassium
Both pork and kidney beans are high in potassium. Pork has 45% more potassium than kidney bean - pork has 362mg of potassium per 100 grams and kidney bean has 250mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both kidney beans and pork contain significant amounts of alpha linoleic acid (ALA).
| Kidney Beans | Pork | |
|---|---|---|
| alpha linoleic acid | 0.132 G | 0.07 G |
| Total | 0.132 G | 0.07 G |
omega 6s
Comparing omega-6 fatty acids, pork has more linoleic acid than kidney bean per 100 grams.
| Kidney Beans | Pork | |
|---|---|---|
| linoleic acid | 0.217 G | 1.64 G |
| other omega 6 | ~ | 0.08 G |
| Total | 0.217 G | 1.72 G |
Customize your serving size
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: Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) and Pork (Pork, fresh, ground, cooked) .
Kidney Beans g
()
|
Daily Values (%) |
Cooked Pork 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% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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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% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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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% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
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MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
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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% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
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MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
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UG % | |
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5% | copper | 5% |
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MG % | |
| UG % |
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5% | fluoride | 5% |
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UG % | |
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5% | iodine | 5% |
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UG % | |
| MG % |
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5% | manganese | 5% |
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MG % | |
| UG % |
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5% | molybdenum | 5% |
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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% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does pork or kidney beans contain more calories in 100 grams?Both pork and kidney beans are high in calories. Pork has 150% more calories than kidney bean - pork has 297 calories in 100g and kidney bean has 121 calories.
Is pork or kidney beans better for protein?
Both pork and kidney beans are high in protein. Pork has 220% more protein than kidney bean - pork has 25.7g of protein per 100 grams and kidney bean has 8.1g of protein.
Does kidney beans or pork have more carbohydrates?
By weight, pork has fewer carbohydrates than kidney bean - kidney bean has 20.8g of carbs for 100g and pork has no carbs..
Does pork or kidney beans contain more potassium?
Both pork and kidney beans are high in potassium. Pork has 50% more potassium than kidney bean - pork has 362mg of potassium in 100 grams and kidney bean has 250mg of potassium.