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  6. Pork vs. Navy bean raw

Pork vs. Navy bean raw — In-Depth Nutrition Comparison

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How are pork and navy bean raw different?

  • Pork is richer in selenium, vitamin B1, vitamin B12, vitamin B3, vitamin B6, and phosphorus, while navy bean raw is higher in folate and copper.
  • Pork covers your daily need for selenium, 81% more than navy bean raw.
  • Navy bean raw is lower in cholesterol.
  • Navy bean raw has a higher glycemic index (39) than pork (0).

Pork, fresh, loin, whole, separable lean, and fat, cooked, broiled and Beans, navy, mature seeds, sprouted, raw types were used in this article.

Infographic

Pork vs Navy bean raw 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
5
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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Contains more CalciumCalcium +26.7%
Contains more PotassiumPotassium +37.8%
Contains more ZincZinc +168.5%
Contains more PhosphorusPhosphorus +146%
Contains more SeleniumSelenium +7450%
Contains more MagnesiumMagnesium +260.7%
Contains more IronIron +121.8%
Contains more CopperCopper +387.7%
Contains less SodiumSodium -79%
Contains more ManganeseManganese +4433.3%

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
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% 0.67% 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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +124.9%
Contains more Vitamin B2Vitamin B2 +49.3%
Contains more Vitamin B3Vitamin B3 +312.9%
Contains more Vitamin B6Vitamin B6 +142.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +3033.3%
Contains more Vitamin B5Vitamin B5 +18.2%
Contains more FolateFolate +2540%
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Pork Navy bean raw DV% diff.
Selenium 45.3µg 0.6µg 81%
Protein 27.32g 6.15g 42%
Vitamin B1 0.877mg 0.39mg 41%
Folate 5µg 132µg 32%
Copper 0.073mg 0.356mg 31%
Vitamin B12 0.7µg 0µg 29%
Cholesterol 80mg 0mg 27%
Vitamin B3 5.037mg 1.22mg 24%
Saturated fat 5.23g 0.085g 23%
Phosphorus 246mg 100mg 21%
Vitamin B6 0.464mg 0.191mg 21%
Vitamin C 0.6mg 18.8mg 20%
Fats 13.92g 0.7g 20%
Choline 93.9mg 17%
Magnesium 28mg 101mg 17%
Manganese 0.009mg 0.408mg 17%
Monounsaturated fat 6.19g 0.052g 15%
Zinc 2.39mg 0.89mg 14%
Iron 0.87mg 1.93mg 13%
Calories 242kcal 67kcal 9%
Vitamin B2 0.321mg 0.215mg 8%
Vitamin D 1.3µg 0µg 7%
Vitamin D 53IU 0IU 7%
Polyunsaturated fat 1.2g 0.407g 5%
Carbs 0g 13.05g 4%
Vitamin B5 0.698mg 0.825mg 3%
Potassium 423mg 307mg 3%
Sodium 62mg 13mg 2%
Vitamin E 0.29mg 2%
Net carbs 0g 13.05g N/A
Calcium 19mg 15mg 0%
Vitamin A 2µg 0µg 0%
Tryptophan 0.338mg 0.064mg 0%
Threonine 1.234mg 0.258mg 0%
Isoleucine 1.26mg 0.273mg 0%
Leucine 2.177mg 0.442mg 0%
Lysine 2.446mg 0.35mg 0%
Methionine 0.712mg 0.064mg 0%
Phenylalanine 1.086mg 0.31mg 0%
Valine 1.473mg 0.316mg 0%
Histidine 1.067mg 0.172mg 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
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Contains more ProteinProtein +344.2%
Contains more FatsFats +1888.6%
Contains more CarbsCarbs +∞%
Contains more WaterWater +36.8%
~equal in Other ~0.95g

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
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated fat +11803.8%
Contains more Poly. FatPolyunsaturated fat +194.8%
Contains less Sat. FatSaturated fat -98.4%

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.