White Beans vs. Pork
Nutrition comparison of White Beans and Cooked Pork
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
pork
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white beans and pork:
- Both pork and white beans are high in calories and potassium.
- Pork has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, white bean contains more folate.
- Pork has signficantly less carbohydrates than white bean.
- Pork is an excellent source of protein.
- White bean is a great source of iron.
- White bean is an excellent source of calcium and dietary fiber.
USDA sources for nutritional information: White Beans (Beans, white, mature seeds, canned) and Pork (Pork, fresh, ground, cooked) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pork and white beans are high in calories. Pork has 161% more calories than white bean - pork has 297 calories per 100 grams and white bean has 114 calories.
For macronutrient ratios, white beans is lighter in protein, much heavier in carbs and much lighter in fat compared to pork per calorie. White beans has a macronutrient ratio of 25:73:2 and for pork, 36:0:65 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Beans | Pork | |
|---|---|---|
| Protein | 25% | 36% |
| Carbohydrates | 73% | ~ |
| Fat | 2% | 65% |
| Alcohol | ~ | ~ |
carbohydrates
Pork has signficantly less carbohydrates than white bean - white bean has 21.2g of total carbs per 100 grams and pork does not contain significant amounts.
dietary fiber
White bean is an excellent source of dietary fiber and it has more dietary fiber than pork - white bean has 4.8g of dietary fiber per 100 grams and pork does not contain significant amounts.
sugar
White beans and pork contain similar amounts of sugar - white bean has 0.29g of sugar per 100 grams and pork does not contain significant amounts.
Protein
protein
Pork is an excellent source of protein and it has 254% more protein than white bean - pork has 25.7g of protein per 100 grams and white bean has 7.3g of protein.
Fat
saturated fat
Pork is high in saturated fat and white bean has 99% less saturated fat than pork - pork has 7.7g of saturated fat per 100 grams and white bean has 0.07g of saturated fat.
cholesterol
White bean has less cholesterol than pork - pork has 94mg of cholesterol per 100 grams and white bean does not contain significant amounts.
Vitamins
Vitamin C
Pork has more Vitamin C than white bean - pork has 0.7mg of Vitamin C per 100 grams and white bean does not contain significant amounts.
Vitamin A
Pork and white beans contain similar amounts of Vitamin A - pork has 2ug of Vitamin A per 100 grams and white bean does not contain significant amounts.
Vitamin D
Pork has more Vitamin D than white bean - pork has 21iu of Vitamin D per 100 grams and white bean does not contain significant amounts.
Vitamin E
Pork and white beans contain similar amounts of Vitamin E - pork has 0.21mg of Vitamin E per 100 grams and white bean has 0.79mg of Vitamin E.
Vitamin K
White beans and pork contain similar amounts of Vitamin K - white bean has 2.9ug of Vitamin K per 100 grams and pork does not contain significant amounts.
The B Vitamins
Pork has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, white bean contains more folate.
| White Beans | Pork | |
|---|---|---|
| Thiamin | 0.096 MG | 0.706 MG |
| Riboflavin | 0.037 MG | 0.22 MG |
| Niacin | 0.113 MG | 4.206 MG |
| Pantothenic acid | 0.185 MG | 0.52 MG |
| Vitamin B6 | 0.075 MG | 0.391 MG |
| Folate | 65 UG | 6 UG |
| Vitamin B12 | ~ | 0.54 UG |
Minerals
calcium
White bean is an excellent source of calcium and it has 232% more calcium than pork - pork has 22mg of calcium per 100 grams and white bean has 73mg of calcium.
iron
White bean is a great source of iron and it has 132% more iron than pork - pork has 1.3mg of iron per 100 grams and white bean has 3mg of iron.
potassium
Both pork and white beans are high in potassium. White bean has 25% more potassium than pork - pork has 362mg 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 white beans and pork contain significant amounts of alpha linoleic acid (ALA).
| White Beans | Pork | |
|---|---|---|
| alpha linoleic acid | 0.056 G | 0.07 G |
| Total | 0.056 G | 0.07 G |
omega 6s
Comparing omega-6 fatty acids, pork has more linoleic acid than white bean per 100 grams.
| White Beans | Pork | |
|---|---|---|
| linoleic acid | 0.067 G | 1.64 G |
| other omega 6 | ~ | 0.08 G |
| Total | 0.067 G | 1.72 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 Pork (Pork, fresh, ground, cooked) .
White Beans g
()
|
Daily Values (%) |
Cooked Pork 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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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 pork or white beans contain more calories in 100 grams?Both pork and white beans are high in calories. Pork has 160% more calories than white bean - pork has 297 calories in 100g and white bean has 114 calories.
Is pork or white beans better for protein?
Pork is a fantastic source of protein and it has 250% more protein than white bean - pork has 25.7g of protein per 100 grams and white bean has 7.3g of protein.
Does white beans or pork have more carbohydrates?
By weight, pork has signficantly fewer carbohydrates than white bean - white bean has 21.2g of carbs for 100g and pork has no carbs..
Does pork or white beans contain more calcium?
White bean is a rich source of calcium and it has 230% more calcium than pork - pork has 22mg of calcium in 100 grams and white bean has 73mg of calcium.
Does pork or white beans contain more potassium?
Both pork and white beans are high in potassium. White bean has 30% more potassium than pork - pork has 362mg of potassium in 100 grams and white bean has 454mg of potassium.