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Kidney beans raw vs. Pork — In-Depth Nutrition Comparison

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How are Kidney beans raw and Pork different?

  • Kidney beans raw is higher in Fiber, Copper, Folate, Iron, Manganese, and Potassium, however, Pork is richer in Selenium, Vitamin B12, and Vitamin B1.
  • Daily need coverage for Fiber from Kidney beans raw is 100% higher.
  • Kidney beans raw contains 113 times more Manganese than Pork. While Kidney beans raw contains 1.021mg of Manganese, Pork contains only 0.009mg.

Beans, kidney, all types, mature seeds, raw and Pork, fresh, loin, whole, separable lean and fat, cooked, broiled are the varieties used in this article.

Infographic

Kidney beans raw vs Pork infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
Pork
1
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 +400%
Contains more CalciumCalcium +652.6%
Contains more PotassiumPotassium +232.4%
Contains more IronIron +842.5%
Contains more CopperCopper +1212.3%
Contains more ZincZinc +16.7%
Contains more PhosphorusPhosphorus +65.4%
Contains less SodiumSodium -61.3%
Contains more ManganeseManganese +11244.4%
Contains more SeleniumSelenium +1315.6%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 0%
Pork
9
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 2% 0.42% 5.8% 39% 219% 74% 94% 42% 107% 88% 0% 3.8% 51%
Contains more Vitamin CVitamin C +650%
Contains more Vitamin B5Vitamin B5 +11.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +7780%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +31.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +65.8%
Contains more Vitamin B2Vitamin B2 +46.6%
Contains more Vitamin B3Vitamin B3 +144.5%
Contains more Vitamin B6Vitamin B6 +16.9%
Contains more Vitamin B12Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Pork
3
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 OtherOther +330.3%
Contains more ProteinProtein +15.9%
Contains more FatsFats +1577.1%
Contains more WaterWater +392.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 71%
Saturated Fat: Sat. Fat 0.12 g
Monounsaturated Fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 g
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 -97.7%
Contains more Mono. FatMonounsaturated Fat +9571.9%
Contains more Poly. FatPolyunsaturated fat +162.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kidney beans raw Pork Opinion
Calories 333kcal 242kcal Kidney beans raw
Protein 23.58g 27.32g Pork
Fats 0.83g 13.92g Pork
Vitamin C 4.5mg 0.6mg Kidney beans raw
Net carbs 35.11g 0g Kidney beans raw
Carbs 60.01g 0g Kidney beans raw
Cholesterol 0mg 80mg Kidney beans raw
Vitamin D 0IU 53IU Pork
Magnesium 140mg 28mg Kidney beans raw
Calcium 143mg 19mg Kidney beans raw
Potassium 1406mg 423mg Kidney beans raw
Iron 8.2mg 0.87mg Kidney beans raw
Sugar 2.23g 0g Pork
Fiber 24.9g 0g Kidney beans raw
Copper 0.958mg 0.073mg Kidney beans raw
Zinc 2.79mg 2.39mg Kidney beans raw
Phosphorus 407mg 246mg Kidney beans raw
Sodium 24mg 62mg Kidney beans raw
Vitamin A 0IU 7IU Pork
Vitamin A RAE 0µg 2µg Pork
Vitamin E 0.22mg 0.29mg Pork
Vitamin D 0µg 1.3µg Pork
Manganese 1.021mg 0.009mg Kidney beans raw
Selenium 3.2µg 45.3µg Pork
Vitamin B1 0.529mg 0.877mg Pork
Vitamin B2 0.219mg 0.321mg Pork
Vitamin B3 2.06mg 5.037mg Pork
Vitamin B5 0.78mg 0.698mg Kidney beans raw
Vitamin B6 0.397mg 0.464mg Pork
Vitamin B12 0µg 0.7µg Pork
Vitamin K 19µg 0µg Kidney beans raw
Folate 394µg 5µg Kidney beans raw
Choline 93.9mg Pork
Saturated Fat 0.12g 5.23g Kidney beans raw
Monounsaturated Fat 0.064g 6.19g Pork
Polyunsaturated fat 0.457g 1.2g Pork
Tryptophan 0.279mg 0.338mg Pork
Threonine 0.992mg 1.234mg Pork
Isoleucine 1.041mg 1.26mg Pork
Leucine 1.882mg 2.177mg Pork
Lysine 1.618mg 2.446mg Pork
Methionine 0.355mg 0.712mg Pork
Phenylalanine 1.275mg 1.086mg Kidney beans raw
Valine 1.233mg 1.473mg Pork
Histidine 0.656mg 1.067mg Pork

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney beans raw Pork
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
56%
Kidney beans raw
56%
Pork
Minerals Daily Need Coverage Score
130%
Kidney beans raw
55%
Pork

Comparison summary

Which food is lower in Sugar?
Pork
Pork is lower in Sugar (difference - 2.23g)
Which food is lower in glycemic index?
Pork
Pork is lower in glycemic index (difference - 22)
Which food is cheaper?
Pork
Pork is cheaper (difference - $0.4)
Which food is richer in vitamins?
Pork
Pork is relatively richer in vitamins
Which food is lower in Cholesterol?
Kidney beans raw
Kidney beans raw is lower in Cholesterol (difference - 80mg)
Which food contains less Sodium?
Kidney beans raw
Kidney beans raw contains less Sodium (difference - 38mg)
Which food is lower in Saturated Fat?
Kidney beans raw
Kidney beans raw is lower in Saturated Fat (difference - 5.11g)
Which food is richer in minerals?
Kidney beans raw
Kidney beans raw is relatively richer in minerals

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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.