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Pork vs. Beans — In-Depth Nutrition Comparison

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Differences between pork and beans

  • Pork has more selenium, vitamin B1, vitamin B12, vitamin B3, vitamin B6, phosphorus, and vitamin B2, while beans have more fiber.
  • Pork's daily need coverage for selenium is 74% higher.
  • The amount of cholesterol 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 Pork, fresh, loin, whole, separable lean, and fat, cooked, broiled and Beans, baked, canned, no salt added.

Infographic

Pork vs Beans 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.
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%
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%
Contains more PotassiumPotassium +42.9%
Contains more IronIron +200%
Contains more ZincZinc +70.7%
Contains more PhosphorusPhosphorus +136.5%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +906.7%
Contains more MagnesiumMagnesium +14.3%
Contains more CalciumCalcium +163.2%
Contains more CopperCopper +182.2%
Contains less SodiumSodium -98.4%

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.
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%
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%
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 B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +256.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +416.7%
Contains more Vitamin AVitamin A +150%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +380%

All nutrients comparison - raw data values

Nutrient Pork Beans DV% diff.
Selenium 45.3µg 4.5µg 74%
Vitamin B1 0.877mg 0.15mg 61%
Protein 27.32g 4.8g 45%
Vitamin B3 5.037mg 0.43mg 29%
Vitamin B12 0.7µg 0µg 29%
Cholesterol 80mg 0mg 27%
Vitamin B6 0.464mg 0.13mg 26%
Saturated fat 5.23g 0.103g 23%
Fiber 0g 5.5g 22%
Fats 13.92g 0.4g 21%
Phosphorus 246mg 104mg 20%
Vitamin B2 0.321mg 0.06mg 20%
Copper 0.073mg 0.206mg 15%
Monounsaturated fat 6.19g 0.035g 15%
Vitamin B5 0.698mg 14%
Choline 93.9mg 30.8mg 11%
Zinc 2.39mg 1.4mg 9%
Calories 242kcal 105kcal 7%
Carbs 0g 20.49g 7%
Vitamin D* 53 IU 0 IU 7%
Vitamin D 1.3µg 0µg 7%
Iron 0.87mg 0.29mg 7%
Polyunsaturated fat 1.2g 0.172g 7%
Folate 5µg 24µg 5%
Potassium 423mg 296mg 4%
Vitamin C 0.6mg 3.1mg 3%
Calcium 19mg 50mg 3%
Sodium 62mg 1mg 3%
Magnesium 28mg 32mg 1%
Vitamin E 0.29mg 0.15mg 1%
Vitamin K 0µg 0.8µg 1%
Protein per 100 calories 11g 4.6g N/A
Calories per 10 g protein 89kcal 219kcal N/A
Weight per 100 calories 41g 95g N/A
Unsaturated / Saturated Fat ratio 1.4 2 N/A
Net carbs 0g 14.99g N/A
Sugar 0g 7.78g N/A
Vitamin A 2µg 5µg 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
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
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
Contains more ProteinProtein +469.2%
Contains more FatsFats +3380%
Contains more CarbsCarbs +∞%
Contains more WaterWater +25.5%
Contains more OtherOther +92.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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
Contains more Mono. FatMonounsaturated fat +17585.7%
Contains more Poly. FatPolyunsaturated fat +597.7%
Contains less Sat. FatSaturated fat -98%

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