Milk vs. White Beans
Nutrition comparison of Milk and White Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
milk
versus
white beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in milk and white beans:
- Both milk and white beans are high in calcium.
- Milk has 3.4 times less carbohydrates than white bean.
- White bean has 15.9 times less saturated fat than milk.
- White bean has 16.4 times less sugar than milk.
- White bean has more thiamin and folate, however, milk contains more riboflavin and Vitamin B12.
- White bean is a great source of iron.
- White bean is an excellent source of dietary fiber and potassium.
USDA sources for nutritional information: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) and White Beans (Beans, white, mature seeds, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White bean is high in calories and milk has 56% less calories than white bean - milk has 50 calories per 100 grams and white bean has 114 calories.
For macronutrient ratios, milk is much lighter in carbs, much heavier in fat and similar to white beans for protein. Milk has a macronutrient ratio of 27:38:35 and for white beans, 25:73:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Milk | White Beans | |
|---|---|---|
| Protein | 27% | 25% |
| Carbohydrates | 38% | 73% |
| Fat | 35% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Milk has 3.4 times less carbohydrates than white bean - milk has 4.8g of total carbs per 100 grams and white bean has 21.2g of carbohydrates.
dietary fiber
White bean is an excellent source of dietary fiber and it has more dietary fiber than milk - white bean has 4.8g of dietary fiber per 100 grams and milk does not contain significant amounts.
sugar
White bean has 16.4 times less sugar than milk - milk has 5.1g of sugar per 100 grams and white bean has 0.29g of sugar.
Protein
protein
White bean has 120% more protein than milk - milk has 3.3g of protein per 100 grams and white bean has 7.3g of protein.
Fat
saturated fat
White bean has 15.9 times less saturated fat than milk - milk has 1.3g of saturated fat per 100 grams and white bean has 0.07g of saturated fat.
trans fat
Both milk and white beans are low in trans fat - milk has 0.09g of trans fat per 100 grams and white bean does not contain significant amounts.
cholesterol
Both milk and white beans are low in cholesterol - milk has 8mg of cholesterol per 100 grams and white bean does not contain significant amounts.
Vitamins
Vitamin C
Milk and white beans contain similar amounts of Vitamin C - milk has 0.2mg of Vitamin C per 100 grams and white bean does not contain significant amounts.
Vitamin A
Milk has more Vitamin A than white bean - milk has 55ug of Vitamin A per 100 grams and white bean does not contain significant amounts.
Vitamin D
Milk has more Vitamin D than white bean - milk has 49iu of Vitamin D per 100 grams and white bean does not contain significant amounts.
Vitamin E
Milk and white beans contain similar amounts of Vitamin E - milk has 0.03mg of Vitamin E per 100 grams and white bean has 0.79mg of Vitamin E.
Vitamin K
Milk and white beans contain similar amounts of Vitamin K - milk has 0.2ug of Vitamin K per 100 grams and white bean has 2.9ug of Vitamin K.
The B Vitamins
White bean has more thiamin and folate, however, milk contains more riboflavin and Vitamin B12. Both milk and white beans contain significant amounts of niacin, pantothenic acid and Vitamin B6.
| Milk | White Beans | |
|---|---|---|
| Thiamin | 0.039 MG | 0.096 MG |
| Riboflavin | 0.185 MG | 0.037 MG |
| Niacin | 0.092 MG | 0.113 MG |
| Pantothenic acid | 0.356 MG | 0.185 MG |
| Vitamin B6 | 0.038 MG | 0.075 MG |
| Folate | 5 UG | 65 UG |
| Vitamin B12 | 0.53 UG | ~ |
Minerals
calcium
Both milk and white beans are high in calcium. Milk has 64% more calcium than white bean - milk has 120mg of calcium per 100 grams and white bean has 73mg of calcium.
iron
White bean is a great source of iron and it has 148 times more iron than milk - milk has 0.02mg of iron per 100 grams and white bean has 3mg of iron.
potassium
White bean is an excellent source of potassium and it has 224% more potassium than milk - milk has 140mg of potassium per 100 grams and white bean has 454mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, white bean has more alpha linoleic acid (ALA) than milk per 100 grams.
| Milk | White Beans | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.056 G |
| Total | 0.008 G | 0.056 G |
omega 6s
Comparing omega-6 fatty acids, both milk and white beans contain significant amounts of linoleic acid.
| Milk | White Beans | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.062 G | 0.067 G |
| Total | 0.066 G | 0.067 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: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) and White Beans (Beans, white, mature seeds, canned) .
Milk g
()
|
Daily Values (%) |
White Beans g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
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 % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does milk or white beans contain more calories in 100 grams?White bean is high in calories and milk has 60% less calories than white bean - milk has 50 calories in 100g and white bean has 114 calories.
Does milk or white beans have more carbohydrates?
By weight, milk has 3.4 times fewer carbohydrates than white bean - milk has 4.8g of carbs for 100g and white bean has 21.2g of carbohydrates.
Does milk or white beans contain more calcium?
Both milk and white beans are high in calcium. Milk has 60% more calcium than white bean - milk has 120mg of calcium in 100 grams and white bean has 73mg of calcium.
Does milk or white beans contain more potassium?
White bean is a rich source of potassium and it has 220% more potassium than milk - milk has 140mg of potassium in 100 grams and white bean has 454mg of potassium.