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  6. Pork vs. Kidney beans

Pork vs. Kidney beans — In-Depth Nutrition Comparison

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Significant differences between pork and kidney beans

  • Pork has more selenium, vitamin B1, vitamin B12, vitamin B3, vitamin B6, and vitamin B2; however, kidney beans is richer in folate and fiber.
  • Pork covers your daily selenium needs 80% more than kidney beans.
  • Kidney beans contains less cholesterol.
  • 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 Pork, fresh, loin, whole, separable lean, and fat, cooked, broiled and Beans, kidney, all types, mature seeds, cooked, boiled, without salt.

Infographic

Pork vs Kidney 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
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%
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%
Contains more ZincZinc +139%
Contains more PhosphorusPhosphorus +78.3%
Contains more SeleniumSelenium +4018.2%
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%
~equal in Potassium ~405mg

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
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%
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%
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%
Contains more Vitamin CVitamin C +100%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +2500%

All nutrients comparison - raw data values

Nutrient Pork Kidney beans DV% diff.
Selenium 45.3µg 1.1µg 80%
Vitamin B1 0.877mg 0.16mg 60%
Protein 27.32g 8.67g 37%
Folate 5µg 130µg 31%
Vitamin B12 0.7µg 0µg 29%
Vitamin B3 5.037mg 0.578mg 28%
Cholesterol 80mg 0mg 27%
Vitamin B6 0.464mg 0.12mg 26%
Fiber 0g 6.4g 26%
Saturated fat 5.23g 0.073g 23%
Fats 13.92g 0.5g 21%
Vitamin B2 0.321mg 0.058mg 20%
Manganese 0.009mg 0.43mg 18%
Iron 0.87mg 2.22mg 17%
Copper 0.073mg 0.216mg 16%
Phosphorus 246mg 138mg 15%
Monounsaturated fat 6.19g 0.039g 15%
Zinc 2.39mg 1mg 13%
Choline 93.9mg 30.5mg 12%
Vitamin B5 0.698mg 0.22mg 10%
Carbs 0g 22.8g 8%
Vitamin D 53IU 0IU 7%
Vitamin D 1.3µg 0µg 7%
Vitamin K 0µg 8.4µg 7%
Polyunsaturated fat 1.2g 0.278g 6%
Calories 242kcal 127kcal 6%
Magnesium 28mg 42mg 3%
Sodium 62mg 1mg 3%
Vitamin E 0.29mg 0.03mg 2%
Calcium 19mg 35mg 2%
Potassium 423mg 405mg 1%
Vitamin C 0.6mg 1.2mg 1%
Net carbs 0g 16.4g N/A
Sugar 0g 0.32g N/A
Vitamin A 2µg 0µg 0%
Tryptophan 0.338mg 0.104mg 0%
Threonine 1.234mg 0.319mg 0%
Isoleucine 1.26mg 0.41mg 0%
Leucine 2.177mg 0.736mg 0%
Lysine 2.446mg 0.607mg 0%
Methionine 0.712mg 0.113mg 0%
Phenylalanine 1.086mg 0.511mg 0%
Valine 1.473mg 0.5mg 0%
Histidine 1.067mg 0.238mg 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
9% 23% 67%
Protein: 8.67 g
Fats: 0.5 g
Carbs: 22.8 g
Water: 66.94 g
Other: 1.09 g
Contains more ProteinProtein +215.1%
Contains more FatsFats +2684%
Contains more CarbsCarbs +∞%
Contains more WaterWater +15.7%
Contains more OtherOther +22.5%

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
19% 10% 71%
Saturated fat: Sat. Fat 0.073 g
Monounsaturated fat: Mono. Fat 0.039 g
Polyunsaturated fat: Poly. Fat 0.278 g
Contains more Mono. FatMonounsaturated fat +15771.8%
Contains more Poly. FatPolyunsaturated fat +331.7%
Contains less Sat. FatSaturated fat -98.6%

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