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Beans vs. Pork — In-Depth Nutrition Comparison

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Differences between beans and pork

  • Beans have more fiber, while pork has more selenium, vitamin B1, vitamin B12, vitamin B3, vitamin B6, phosphorus, and vitamin B2.
  • Pork's daily need coverage for selenium is 74% higher.
  • The amount of saturated fat in beans is lower.
  • Pork has a lower glycemic index. The glycemic index of pork is 0, while the glycemic index of beans is 33.

The food types used in this comparison are Beans, baked, canned, no salt added and Pork, fresh, loin, whole, separable lean, and fat, cooked, broiled.

Infographic

Beans vs Pork infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Beans
Beans
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Pork
Pork
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 5.7% 37% 33% 24% 65% 105% 8.1% 1.2% 247%
Contains more MagnesiumMagnesium +14.3%
Contains more CalciumCalcium +163.2%
Contains more CopperCopper +182.2%
Contains less SodiumSodium -98.4%
Contains more PotassiumPotassium +42.9%
Contains more IronIron +200%
Contains more ZincZinc +70.7%
Contains more PhosphorusPhosphorus +136.5%
Contains more SeleniumSelenium +906.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Beans
Beans
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 10% 0% 1.7% 3% 38% 14% 8.1% 0% 30% 0% 2% 18%
Pork
Pork
8
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 2% 20% 0.67% 5.8% 219% 74% 94% 42% 107% 88% 0% 3.8%
Contains more Vitamin CVitamin C +416.7%
Contains more Vitamin AVitamin A +150%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +380%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin EVitamin E +93.3%
Contains more Vitamin B1Vitamin B1 +484.7%
Contains more Vitamin B2Vitamin B2 +435%
Contains more Vitamin B3Vitamin B3 +1071.4%
Contains more Vitamin B6Vitamin B6 +256.9%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Beans Pork DV% diff.
Selenium 4.5µg 45.3µg 74%
Vitamin B1 0.15mg 0.877mg 61%
Protein 4.8g 27.32g 45%
Vitamin B3 0.43mg 5.037mg 29%
Vitamin B12 0µg 0.7µg 29%
Cholesterol 0mg 80mg 27%
Vitamin B6 0.13mg 0.464mg 26%
Saturated fat 0.103g 5.23g 23%
Fiber 5.5g 0g 22%
Fats 0.4g 13.92g 21%
Phosphorus 104mg 246mg 20%
Vitamin B2 0.06mg 0.321mg 20%
Copper 0.206mg 0.073mg 15%
Monounsaturated fat 0.035g 6.19g 15%
Vitamin B5 0.698mg 14%
Choline 30.8mg 93.9mg 11%
Zinc 1.4mg 2.39mg 9%
Calories 105kcal 242kcal 7%
Carbs 20.49g 0g 7%
Vitamin D* 0 IU 53 IU 7%
Vitamin D 0µg 1.3µg 7%
Iron 0.29mg 0.87mg 7%
Polyunsaturated fat 0.172g 1.2g 7%
Folate 24µg 5µg 5%
Potassium 296mg 423mg 4%
Vitamin C 3.1mg 0.6mg 3%
Calcium 50mg 19mg 3%
Sodium 1mg 62mg 3%
Magnesium 32mg 28mg 1%
Vitamin E 0.15mg 0.29mg 1%
Vitamin K 0.8µg 0µg 1%
Protein per 100 calories 4.6g 11g N/A
Calories per 10 g protein 219kcal 89kcal N/A
Weight per 100 calories 95g 41g N/A
Unsaturated / Saturated Fat ratio 2 1.4 N/A
Net carbs 14.99g 0g N/A
Sugar 7.78g 0g N/A
Vitamin A 5µg 2µg 0%
Manganese 0.009mg 0%
Tryptophan 0.338mg 0%
Threonine 1.234mg 0%
Isoleucine 1.26mg 0%
Leucine 2.177mg 0%
Lysine 2.446mg 0%
Methionine 0.712mg 0%
Phenylalanine 1.086mg 0%
Valine 1.473mg 0%
Histidine 1.067mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beans
Beans
3
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Pork
Pork
2
27% 14% 58%
Protein: 27.32 g
Fats: 13.92 g
Carbs: 0 g
Water: 57.87 g
Other: 0.89 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +25.5%
Contains more OtherOther +92.1%
Contains more ProteinProtein +469.2%
Contains more FatsFats +3380%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beans
Beans
1
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
Pork
Pork
2
41% 49% 10%
Saturated fat: Sat. Fat 5.23 g
Monounsaturated fat: Mono. Fat 6.19 g
Polyunsaturated fat: Poly. Fat 1.2 g
Contains less Sat. FatSaturated fat -98%
Contains more Mono. FatMonounsaturated fat +17585.7%
Contains more Poly. FatPolyunsaturated fat +597.7%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/nutrients
  2. Pork - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167820/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.