Raw Beef vs. White Beans
Nutrition comparison of Raw Beef and White Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raw beef
versus
white beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raw beef and white beans:
- Both raw beef and white beans are high in calories and potassium.
- Raw beef has signficantly less carbohydrates than white bean.
- Raw beef is an excellent source of protein.
- White bean has more thiamin and folate, however, raw beef contains more riboflavin, niacin, Vitamin B6 and Vitamin B12.
- White bean has signficantly less trans fat than raw beef.
- White bean is a great source of iron.
- White bean is an excellent source of calcium and dietary fiber.
USDA sources for nutritional information: Raw Beef (Beef, ground, 70% lean meat / 30% fat, raw) and White Beans (Beans, white, mature seeds, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both raw beef and white beans are high in calories. Raw beef has 191% more calories than white bean - raw beef has 332 calories per 100 grams and white bean has 114 calories.
For macronutrient ratios, raw beef is lighter in protein, much lighter in carbs and much heavier in fat compared to white beans per calorie. Raw beef has a macronutrient ratio of 18:0:82 and for white beans, 25:73:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raw Beef | White Beans | |
|---|---|---|
| Protein | 18% | 25% |
| Carbohydrates | ~ | 73% |
| Fat | 82% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Raw beef has signficantly less carbohydrates than white bean - white bean has 21.2g of total carbs per 100 grams and raw beef does not contain significant amounts.
dietary fiber
White bean is an excellent source of dietary fiber and it has more dietary fiber than raw beef - white bean has 4.8g of dietary fiber per 100 grams and raw beef does not contain significant amounts.
sugar
White beans and raw beef contain similar amounts of sugar - white bean has 0.29g of sugar per 100 grams and raw beef does not contain significant amounts.
Protein
protein
Raw beef is an excellent source of protein and it has 98% more protein than white bean - raw beef has 14.4g of protein per 100 grams and white bean has 7.3g of protein.
Fat
saturated fat
Raw beef is high in saturated fat and white bean has 99% less saturated fat than raw beef - raw beef has 11.8g of saturated fat per 100 grams and white bean has 0.07g of saturated fat.
trans fat
White bean has signficantly less trans fat than raw beef - raw beef has 1.8g of trans fat per 100 grams and white bean does not contain significant amounts.
cholesterol
White bean has less cholesterol than raw beef - raw beef has 78mg of cholesterol per 100 grams and white bean does not contain significant amounts.
Vitamins
Vitamin A
Raw beef and white beans contain similar amounts of Vitamin A - raw beef has 4ug of Vitamin A per 100 grams and white bean does not contain significant amounts.
Vitamin D
Raw beef and white beans contain similar amounts of Vitamin D - raw beef has 3iu of Vitamin D per 100 grams and white bean does not contain significant amounts.
Vitamin E
Raw beef and white beans contain similar amounts of Vitamin E - raw beef has 0.17mg of Vitamin E per 100 grams and white bean has 0.79mg of Vitamin E.
Vitamin K
Raw beef and white beans contain similar amounts of Vitamin K - raw beef has 2.9ug 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, raw beef contains more riboflavin, niacin, Vitamin B6 and Vitamin B12. Both raw beef and white beans contain significant amounts of pantothenic acid.
| Raw Beef | White Beans | |
|---|---|---|
| Thiamin | 0.044 MG | 0.096 MG |
| Riboflavin | 0.151 MG | 0.037 MG |
| Niacin | 3.382 MG | 0.113 MG |
| Pantothenic acid | 0.395 MG | 0.185 MG |
| Vitamin B6 | 0.278 MG | 0.075 MG |
| Folate | 9 UG | 65 UG |
| Vitamin B12 | 2.07 UG | ~ |
Minerals
calcium
White bean is an excellent source of calcium and it has 204% more calcium than raw beef - raw beef has 24mg of calcium per 100 grams and white bean has 73mg of calcium.
iron
White bean is a great source of iron and it has 82% more iron than raw beef - raw beef has 1.6mg of iron per 100 grams and white bean has 3mg of iron.
potassium
Both raw beef and white beans are high in potassium. White bean has 108% more potassium than raw beef - raw beef has 218mg of potassium per 100 grams and white bean has 454mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both raw beef and white beans contain significant amounts of alpha linoleic acid (ALA).
| Raw Beef | White Beans | |
|---|---|---|
| alpha linoleic acid | 0.084 G | 0.056 G |
| Total | 0.084 G | 0.056 G |
omega 6s
Comparing omega-6 fatty acids, raw beef has more linoleic acid than white bean per 100 grams.
| Raw Beef | White Beans | |
|---|---|---|
| other omega 6 | 0.019 G | ~ |
| linoleic acid | 0.577 G | 0.067 G |
| Total | 0.596 G | 0.067 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Raw Beef or White Beans .
Note: The specific food items compared are: Raw Beef (Beef, ground, 70% lean meat / 30% fat, raw) and White Beans (Beans, white, mature seeds, canned) .
Raw Beef g
()
|
Daily Values (%) |
White Beans 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 | 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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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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5% | thiamin (Vit B1) | 5% |
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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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5% | pantothenic acid (Vit B5) | 5% |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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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 beef or white beans contain more calories in 100 grams?Both raw beef and white beans are high in calories. Raw beef has 190% more calories than white bean - raw beef has 332 calories in 100g and white bean has 114 calories.
Does white beans or raw beef have more carbohydrates?
By weight, raw beef has signficantly fewer carbohydrates than white bean - white bean has 21.2g of carbs for 100g and raw beef has no carbs..
Does raw beef or white beans contain more calcium?
White bean is a rich source of calcium and it has 200% more calcium than raw beef - raw beef has 24mg of calcium in 100 grams and white bean has 73mg of calcium.
Does raw beef or white beans contain more potassium?
Both raw beef and white beans are high in potassium. White bean has 110% more potassium than raw beef - raw beef has 218mg of potassium in 100 grams and white bean has 454mg of potassium.