White Beans vs. Bacon
Nutrition comparison of White Beans and Cooked Bacon
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
white beans
versus
cooked
bacon
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white beans and bacon:
- Both bacon and white beans are high in calories.
- Bacon has signficantly less carbohydrates than white bean.
- White bean has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate, however, bacon contains more niacin and Vitamin B12.
- White bean has signficantly more protein than bacon.
- White bean is a great source of iron.
- White bean is an excellent source of calcium, dietary fiber and potassium.
USDA sources for nutritional information: White Beans (Beans, white, mature seeds, canned) and Bacon (Pork, bacon, rendered fat, cooked) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both bacon and white beans are high in calories. Bacon has 688% more calories than white bean - bacon has 898 calories per 100 grams and white bean has 114 calories.
For macronutrient ratios, white beans is much heavier in protein, much heavier in carbs and much lighter in fat compared to bacon per calorie. White beans has a macronutrient ratio of 25:73:2 and for bacon, 0:0:100 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Beans | Bacon | |
|---|---|---|
| Protein | 25% | ~ |
| Carbohydrates | 73% | ~ |
| Fat | 2% | 100% |
| Alcohol | ~ | ~ |
carbohydrates
Bacon has signficantly less carbohydrates than white bean - white bean has 21.2g of total carbs per 100 grams and bacon does not contain significant amounts.
dietary fiber
White bean is an excellent source of dietary fiber and it has more dietary fiber than bacon - white bean has 4.8g of dietary fiber per 100 grams and bacon does not contain significant amounts.
sugar
White beans and bacon contain similar amounts of sugar - white bean has 0.29g of sugar per 100 grams and bacon does not contain significant amounts.
Protein
protein
White bean has signficantly more protein than bacon - bacon has 0.07g of protein per 100 grams and white bean has 7.3g of protein.
Fat
saturated fat
Bacon is high in saturated fat and white bean has 100% less saturated fat than bacon - bacon has 32g of saturated fat per 100 grams and white bean has 0.07g of saturated fat.
cholesterol
White bean has less cholesterol than bacon - bacon has 97mg of cholesterol per 100 grams and white bean does not contain significant amounts.
Vitamins
Vitamin A
Bacon has more Vitamin A than white bean - bacon has 11ug of Vitamin A per 100 grams and white bean does not contain significant amounts.
Vitamin E
White bean has more Vitamin E than bacon - white bean has 0.79mg of Vitamin E per 100 grams and bacon does not contain significant amounts.
Vitamin K
White beans and bacon contain similar amounts of Vitamin K - white bean has 2.9ug of Vitamin K per 100 grams and bacon does not contain significant amounts.
The B Vitamins
White bean has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate, however, bacon contains more niacin and Vitamin B12.
| White Beans | Bacon | |
|---|---|---|
| Thiamin | 0.096 MG | 0.004 MG |
| Riboflavin | 0.037 MG | 0.015 MG |
| Niacin | 0.113 MG | 0.725 MG |
| Pantothenic acid | 0.185 MG | 0.007 MG |
| Vitamin B6 | 0.075 MG | 0.005 MG |
| Folate | 65 UG | ~ |
| Vitamin B12 | ~ | 0.09 UG |
Minerals
calcium
White bean is an excellent source of calcium and it has 72 times more calcium than bacon - bacon has 1mg of calcium per 100 grams and white bean has 73mg of calcium.
iron
White bean is a great source of iron and it has 22 times more iron than bacon - bacon has 0.13mg of iron per 100 grams and white bean has 3mg of iron.
potassium
White bean is an excellent source of potassium and it has 29 times more potassium than bacon - bacon has 15mg of potassium per 100 grams and white bean has 454mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, bacon has more alpha linoleic acid (ALA) than white bean per 100 grams.
| White Beans | Bacon | |
|---|---|---|
| alpha linoleic acid | 0.056 G | 0.476 G |
| Total | 0.056 G | 0.476 G |
omega 6s
Comparing omega-6 fatty acids, bacon has more linoleic acid than white bean per 100 grams.
| White Beans | Bacon | |
|---|---|---|
| linoleic acid | 0.067 G | 9.426 G |
| other omega 6 | ~ | 0.442 G |
| Total | 0.067 G | 9.868 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: White Beans (Beans, white, mature seeds, canned) and Bacon (Pork, bacon, rendered fat, cooked) .
White Beans g
()
|
Daily Values (%) |
Cooked Bacon 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 bacon or white beans contain more calories in 100 grams?Both bacon and white beans are high in calories. Bacon has 690% more calories than white bean - bacon has 898 calories in 100g and white bean has 114 calories.
Does white beans or bacon have more carbohydrates?
By weight, bacon has signficantly fewer carbohydrates than white bean - white bean has 21.2g of carbs for 100g and bacon has no carbs..
Does bacon or white beans contain more calcium?
White bean is a rich source of calcium and it has 72 times more calcium than bacon - bacon has 1mg of calcium in 100 grams and white bean has 73mg of calcium.
Does bacon or white beans contain more potassium?
White bean is a rich source of potassium and it has 29 times more potassium than bacon - bacon has 15mg of potassium in 100 grams and white bean has 454mg of potassium.