Apple vs. White Beans
Nutrition comparison of Apple and White Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
apple
versus
white beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in apple and white beans:
- Both apple and white beans are high in dietary fiber.
- White bean has 34.8 times less sugar than apple.
- White bean has more thiamin, pantothenic acid and folate.
- White bean has signficantly more protein than apple.
- White bean is a great source of iron.
- White bean is an excellent source of calcium and potassium.
USDA sources for nutritional information: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) 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 apple has 54% less calories than white bean - apple has 52 calories per 100 grams and white bean has 114 calories.
For macronutrient ratios, apple is much lighter in protein, much heavier in carbs and similar to white beans for fat. Apple has a macronutrient ratio of 2:96:3 and for white beans, 25:73:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Apple | White Beans | |
|---|---|---|
| Protein | 2% | 25% |
| Carbohydrates | 96% | 73% |
| Fat | 3% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Apple has 35% less carbohydrates than white bean - apple has 13.8g of total carbs per 100 grams and white bean has 21.2g of carbohydrates.
dietary fiber
Both apple and white beans are high in dietary fiber. White bean has 100% more dietary fiber than apple - apple has 2.4g of dietary fiber per 100 grams and white bean has 4.8g of dietary fiber.
sugar
White bean has 34.8 times less sugar than apple - apple has 10.4g of sugar per 100 grams and white bean has 0.29g of sugar.
Protein
protein
White bean has signficantly more protein than apple - apple has 0.26g of protein per 100 grams and white bean has 7.3g of protein.
Fat
saturated fat
Both apple and white beans are low in saturated fat - apple has 0.03g of saturated fat per 100 grams and white bean has 0.07g of saturated fat.
Vitamins
Vitamin C
Apple has more Vitamin C than white bean - apple has 4.6mg of Vitamin C per 100 grams and white bean does not contain significant amounts.
Vitamin A
Apple and white beans contain similar amounts of Vitamin A - apple has 3ug of Vitamin A per 100 grams and white bean does not contain significant amounts.
Vitamin E
Apple and white beans contain similar amounts of Vitamin E - apple has 0.18mg of Vitamin E per 100 grams and white bean has 0.79mg of Vitamin E.
Vitamin K
Apple and white beans contain similar amounts of Vitamin K - apple has 2.2ug of Vitamin K per 100 grams and white bean has 2.9ug of Vitamin K.
The B Vitamins
White bean has more thiamin, pantothenic acid and folate. Both apple and white beans contain significant amounts of riboflavin, niacin and Vitamin B6.
| Apple | White Beans | |
|---|---|---|
| Thiamin | 0.017 MG | 0.096 MG |
| Riboflavin | 0.026 MG | 0.037 MG |
| Niacin | 0.091 MG | 0.113 MG |
| Pantothenic acid | 0.061 MG | 0.185 MG |
| Vitamin B6 | 0.041 MG | 0.075 MG |
| Folate | 3 UG | 65 UG |
Minerals
calcium
White bean is an excellent source of calcium and it has 11 times more calcium than apple - apple has 6mg of calcium per 100 grams and white bean has 73mg of calcium.
iron
White bean is a great source of iron and it has 23 times more iron than apple - apple has 0.12mg of iron per 100 grams and white bean has 3mg of iron.
potassium
White bean is an excellent source of potassium and it has 324% more potassium than apple - apple has 107mg 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 apple per 100 grams.
| Apple | White Beans | |
|---|---|---|
| alpha linoleic acid | 0.009 G | 0.056 G |
| Total | 0.009 G | 0.056 G |
omega 6s
Comparing omega-6 fatty acids, both apple and white beans contain significant amounts of linoleic acid.
| Apple | White Beans | |
|---|---|---|
| linoleic acid | 0.043 G | 0.067 G |
| Total | 0.043 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: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and White Beans (Beans, white, mature seeds, canned) .
Apple g
()
|
Daily Values (%) |
White Beans g
()
|
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|---|---|---|---|---|---|---|---|
| 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 apple or white beans contain more calories in 100 grams?White bean is high in calories and apple has 50% less calories than white bean - apple has 52 calories in 100g and white bean has 114 calories.
Does apple or white beans have more carbohydrates?
By weight, apple has 40% fewer carbohydrates than white bean - apple has 13.8g of carbs for 100g and white bean has 21.2g of carbohydrates.
Does apple or white beans contain more calcium?
White bean is a rich source of calcium and it has 11 times more calcium than apple - apple has 6mg of calcium in 100 grams and white bean has 73mg of calcium.
Does apple or white beans contain more potassium?
White bean is a rich source of potassium and it has 320% more potassium than apple - apple has 107mg of potassium in 100 grams and white bean has 454mg of potassium.