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Kidney beans vs. Pork — In-Depth Nutrition Comparison

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Significant differences between kidney beans and pork

  • Kidney beans has more folate and fiber; however, pork is richer in selenium, vitamin B1, vitamin B12, vitamin B3, vitamin B6, and vitamin B2.
  • Pork covers your daily selenium needs 80% more than kidney beans.
  • Kidney beans contains less saturated fat.
  • Kidney beans has a higher glycemic index. The glycemic index of kidney beans is 22, while the glycemic index of pork is 0.

Specific food types used in this comparison are Beans, kidney, all types, mature seeds, cooked, boiled, without salt and Pork, fresh, loin, whole, separable lean, and fat, cooked, broiled.

Infographic

Kidney beans 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 30% 11% 36% 83% 72% 27% 59% 0.13% 56% 6%
Pork
3
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 +50%
Contains more CalciumCalcium +84.2%
Contains more IronIron +155.2%
Contains more CopperCopper +195.9%
Contains less SodiumSodium -98.4%
Contains more ManganeseManganese +4677.8%
Contains more ZincZinc +139%
Contains more PhosphorusPhosphorus +78.3%
Contains more SeleniumSelenium +4018.2%
~equal in Potassium ~423mg

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 4% 0% 0.6% 0% 40% 13% 11% 13% 28% 0% 21% 98% 17%
Pork
10
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% 0.67% 5.8% 20% 219% 74% 94% 42% 107% 88% 0% 3.8% 51%
Contains more Vitamin CVitamin C +100%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +2500%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +866.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +448.1%
Contains more Vitamin B2Vitamin B2 +453.4%
Contains more Vitamin B3Vitamin B3 +771.5%
Contains more Vitamin B5Vitamin B5 +217.3%
Contains more Vitamin B6Vitamin B6 +286.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +207.9%

All nutrients comparison - raw data values

Nutrient Kidney beans Pork DV% diff.
Selenium 1.1µg 45.3µg 80%
Vitamin B1 0.16mg 0.877mg 60%
Protein 8.67g 27.32g 37%
Folate 130µg 5µg 31%
Vitamin B12 0µg 0.7µg 29%
Vitamin B3 0.578mg 5.037mg 28%
Cholesterol 0mg 80mg 27%
Vitamin B6 0.12mg 0.464mg 26%
Fiber 6.4g 0g 26%
Saturated fat 0.073g 5.23g 23%
Fats 0.5g 13.92g 21%
Vitamin B2 0.058mg 0.321mg 20%
Manganese 0.43mg 0.009mg 18%
Iron 2.22mg 0.87mg 17%
Copper 0.216mg 0.073mg 16%
Phosphorus 138mg 246mg 15%
Monounsaturated fat 0.039g 6.19g 15%
Zinc 1mg 2.39mg 13%
Choline 30.5mg 93.9mg 12%
Vitamin B5 0.22mg 0.698mg 10%
Carbs 22.8g 0g 8%
Vitamin D 0IU 53IU 7%
Vitamin D 0µg 1.3µg 7%
Vitamin K 8.4µg 0µg 7%
Polyunsaturated fat 0.278g 1.2g 6%
Calories 127kcal 242kcal 6%
Magnesium 42mg 28mg 3%
Sodium 1mg 62mg 3%
Vitamin E 0.03mg 0.29mg 2%
Calcium 35mg 19mg 2%
Potassium 405mg 423mg 1%
Vitamin C 1.2mg 0.6mg 1%
Net carbs 16.4g 0g N/A
Sugar 0.32g 0g N/A
Vitamin A 0µg 2µg 0%
Tryptophan 0.104mg 0.338mg 0%
Threonine 0.319mg 1.234mg 0%
Isoleucine 0.41mg 1.26mg 0%
Leucine 0.736mg 2.177mg 0%
Lysine 0.607mg 2.446mg 0%
Methionine 0.113mg 0.712mg 0%
Phenylalanine 0.511mg 1.086mg 0%
Valine 0.5mg 1.473mg 0%
Histidine 0.238mg 1.067mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 23% 67%
Protein: 8.67 g
Fats: 0.5 g
Carbs: 22.8 g
Water: 66.94 g
Other: 1.09 g
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 +15.7%
Contains more OtherOther +22.5%
Contains more ProteinProtein +215.1%
Contains more FatsFats +2684%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 71%
Saturated fat: Sat. Fat 0.073 g
Monounsaturated fat: Mono. Fat 0.039 g
Polyunsaturated fat: Poly. Fat 0.278 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 -98.6%
Contains more Mono. FatMonounsaturated fat +15771.8%
Contains more Poly. FatPolyunsaturated fat +331.7%

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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. Kidney beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173740/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.