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  6. Bean vs. Pork

Bean vs. Pork — In-Depth Nutrition Comparison

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Differences between Bean and Pork

  • Bean has 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 Bean is lower.

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

Bean 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.
Bean
Bean
4
:
6
Pork
Pork
Contains more Calcium +163.2%
Contains more Magnesium +14.3%
Contains less Sodium -98.4%
Contains more Copper +182.2%
Contains more Iron +200%
Contains more Phosphorus +136.5%
Contains more Potassium +42.9%
Contains more Zinc +70.7%
Contains more Selenium +906.7%
Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 11% 23% 45% 27% 1% 39% 69% 0% 25%
Pork
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 33% 20% 106% 38% 9% 66% 25% 2% 248%
Contains more Calcium +163.2%
Contains more Magnesium +14.3%
Contains less Sodium -98.4%
Contains more Copper +182.2%
Contains more Iron +200%
Contains more Phosphorus +136.5%
Contains more Potassium +42.9%
Contains more Zinc +70.7%
Contains more Selenium +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.
Bean
Bean
4
:
8
Pork
Pork
Contains more Vitamin A +1414.3%
Contains more Vitamin C +416.7%
Contains more Folate +380%
Contains more Vitamin K +∞%
Contains more Vitamin E +93.3%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +484.7%
Contains more Vitamin B2 +435%
Contains more Vitamin B3 +1071.4%
Contains more Vitamin B6 +256.9%
Contains more Vitamin B12 +∞%
Bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 3% 0% 11% 38% 14% 9% 0% 30% 18% 0% 2%
Pork
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 39% 2% 220% 75% 95% 42% 108% 4% 88% 0%
Contains more Vitamin A +1414.3%
Contains more Vitamin C +416.7%
Contains more Folate +380%
Contains more Vitamin K +∞%
Contains more Vitamin E +93.3%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +484.7%
Contains more Vitamin B2 +435%
Contains more Vitamin B3 +1071.4%
Contains more Vitamin B6 +256.9%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bean
Bean
3
:
2
Pork
Pork
Contains more Carbs +∞%
Contains more Water +25.5%
Contains more Other +92.1%
Contains more Protein +469.2%
Contains more Fats +3380%
Bean
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
27% 14% 58%
Protein: 27.32 g
Fats: 13.92 g
Carbs: 0 g
Water: 57.87 g
Other: 0.89 g
Contains more Carbs +∞%
Contains more Water +25.5%
Contains more Other +92.1%
Contains more Protein +469.2%
Contains more Fats +3380%

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bean Pork
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok

All nutrients comparison - raw data values

Nutrient Bean Pork Opinion
Net carbs 14.99g 0g Bean
Protein 4.8g 27.32g Pork
Fats 0.4g 13.92g Pork
Carbs 20.49g 0g Bean
Calories 105kcal 242kcal Pork
Sugar 7.78g 0g Pork
Fiber 5.5g 0g Bean
Calcium 50mg 19mg Bean
Iron 0.29mg 0.87mg Pork
Magnesium 32mg 28mg Bean
Phosphorus 104mg 246mg Pork
Potassium 296mg 423mg Pork
Sodium 1mg 62mg Bean
Zinc 1.4mg 2.39mg Pork
Copper 0.206mg 0.073mg Bean
Manganese 0.009mg Pork
Selenium 4.5µg 45.3µg Pork
Vitamin A 106IU 7IU Bean
Vitamin A RAE 5µg 2µg Bean
Vitamin E 0.15mg 0.29mg Pork
Vitamin D 0IU 53IU Pork
Vitamin D 0µg 1.3µg Pork
Vitamin C 3.1mg 0.6mg Bean
Vitamin B1 0.15mg 0.877mg Pork
Vitamin B2 0.06mg 0.321mg Pork
Vitamin B3 0.43mg 5.037mg Pork
Vitamin B5 0.698mg Pork
Vitamin B6 0.13mg 0.464mg Pork
Folate 24µg 5µg Bean
Vitamin B12 0µg 0.7µg Pork
Vitamin K 0.8µg 0µg Bean
Tryptophan 0.338mg Pork
Threonine 1.234mg Pork
Isoleucine 1.26mg Pork
Leucine 2.177mg Pork
Lysine 2.446mg Pork
Methionine 0.712mg Pork
Phenylalanine 1.086mg Pork
Valine 1.473mg Pork
Histidine 1.067mg Pork
Cholesterol 0mg 80mg Bean
Saturated Fat 0.103g 5.23g Bean
Monounsaturated Fat 0.035g 6.19g Pork
Polyunsaturated fat 0.172g 1.2g Pork

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean Pork
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
11%
Bean
56%
Pork
Minerals Daily Need Coverage Score
25%
Bean
55%
Pork

Comparison summary

Which food is lower in Sugar?
Pork
Pork is lower in Sugar (difference - 7.78g)
Which food is lower in glycemic index?
Pork
Pork is lower in glycemic index (difference - 33)
Which food is cheaper?
Pork
Pork is cheaper (difference - $0.7)
Which food is richer in minerals?
Pork
Pork is relatively richer in minerals
Which food is richer in vitamins?
Pork
Pork is relatively richer in vitamins
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 61mg)
Which food is lower in Cholesterol?
Bean
Bean is lower in Cholesterol (difference - 80mg)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 5.127g)

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. Bean - 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.