Kidney Beans vs. Raw Pork
Nutrition comparison of Kidney Beans and Raw 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
raw pork
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kidney beans and raw pork:
- Both raw 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.
- Raw 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 Raw Pork (Pork, fresh, ground, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both raw pork and kidney beans are high in calories. Raw pork has 117% more calories than kidney bean - raw pork has 263 calories per 100 grams and kidney bean has 121 calories.
For macronutrient ratios, kidney beans is much heavier in carbs, much lighter in fat and similar to raw pork for protein. Kidney beans has a macronutrient ratio of 26:67:7 and for raw pork, 26:0:74 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kidney Beans | Raw Pork | |
|---|---|---|
| Protein | 26% | 26% |
| Carbohydrates | 67% | ~ |
| Fat | 7% | 74% |
| Alcohol | ~ | ~ |
carbohydrates
Raw pork has less carbohydrates than kidney bean - kidney bean has 20.8g of total carbs per 100 grams and raw pork does not contain significant amounts.
dietary fiber
Kidney bean is an excellent source of dietary fiber and it has more dietary fiber than raw pork - kidney bean has 6g of dietary fiber per 100 grams and raw pork does not contain significant amounts.
Protein
protein
Both raw pork and kidney beans are high in protein. Raw pork has 108% more protein than kidney bean - raw pork has 16.9g of protein per 100 grams and kidney bean has 8.1g of protein.
Fat
saturated fat
Raw pork is high in saturated fat and kidney bean has 96% less saturated fat than raw pork - raw pork has 7.9g of saturated fat per 100 grams and kidney bean has 0.33g of saturated fat.
cholesterol
Kidney bean has less cholesterol than raw pork - raw pork has 72mg of cholesterol per 100 grams and kidney bean does not contain significant amounts.
Vitamins
Vitamin C
Raw pork and kidney beans contain similar amounts of Vitamin C - raw pork has 0.7mg of Vitamin C per 100 grams and kidney bean has 0.2mg of Vitamin C.
Vitamin A
Raw pork and kidney beans contain similar amounts of Vitamin A - raw pork has 2ug of Vitamin A per 100 grams and kidney bean does not contain significant amounts.
Vitamin E
Kidney beans and raw pork contain similar amounts of Vitamin E - kidney bean has 0.03mg of Vitamin E per 100 grams and raw pork does not contain significant amounts.
Vitamin K
Kidney bean has more Vitamin K than raw pork - kidney bean has 5.7ug of Vitamin K per 100 grams and raw pork does not contain significant amounts.
The B Vitamins
Raw pork has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, kidney bean contains more folate.
| Kidney Beans | Raw Pork | |
|---|---|---|
| Thiamin | 0.06 MG | 0.732 MG |
| Riboflavin | 0.015 MG | 0.235 MG |
| Niacin | 0.417 MG | 4.338 MG |
| Pantothenic acid | ~ | 0.668 MG |
| Vitamin B6 | 0.113 MG | 0.383 MG |
| Folate | 23 UG | 5 UG |
| Vitamin B12 | ~ | 0.7 UG |
Minerals
calcium
Kidney bean is a great source of calcium and it has 314% more calcium than raw pork - raw pork has 14mg of calcium per 100 grams and kidney bean has 58mg of calcium.
iron
Kidney bean has 70% more iron than raw pork - raw pork has 0.88mg of iron per 100 grams and kidney bean has 1.5mg of iron.
potassium
Both raw pork and kidney beans are high in potassium. Raw pork has 15% more potassium than kidney bean - raw pork has 287mg 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 raw pork contain significant amounts of alpha linoleic acid (ALA).
| Kidney Beans | Raw Pork | |
|---|---|---|
| alpha linoleic acid | 0.132 G | 0.07 G |
| Total | 0.132 G | 0.07 G |
omega 6s
Comparing omega-6 fatty acids, raw pork has more linoleic acid than kidney bean per 100 grams.
| Kidney Beans | Raw Pork | |
|---|---|---|
| linoleic acid | 0.217 G | 1.67 G |
| other omega 6 | ~ | 0.08 G |
| Total | 0.217 G | 1.75 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 Raw Pork (Pork, fresh, ground, raw) .
Kidney Beans g
()
|
Daily Values (%) |
Raw 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 % | |
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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% |
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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% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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| IU % |
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5% | Vitamin D | 5% |
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IU % | |
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5% | calcium | 5% |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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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 % |
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5% | niacin (Vit B3) | 5% |
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| MG % |
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5% | Vitamin B6 | 5% |
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| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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| UG % |
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5% | folate (Vit B9) | 5% |
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| UG % |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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MG % | |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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| UG % |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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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 | |||
FAQ
Does raw pork or kidney beans contain more calories in 100 grams?Both raw pork and kidney beans are high in calories. Raw pork has 120% more calories than kidney bean - raw pork has 263 calories in 100g and kidney bean has 121 calories.
Does kidney beans or raw pork have more carbohydrates?
By weight, raw pork has fewer carbohydrates than kidney bean - kidney bean has 20.8g of carbs for 100g and raw pork has no carbs..
Does raw pork or kidney beans contain more potassium?
Both raw pork and kidney beans are high in potassium. Raw pork has 20% more potassium than kidney bean - raw pork has 287mg of potassium in 100 grams and kidney bean has 250mg of potassium.