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  6. Bean raw vs. Pork

Bean raw vs. Pork — In-Depth Nutrition Comparison

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The main differences between bean raw and pork

  • Bean raw has more folate, copper, fiber, iron, manganese, magnesium, and potassium; however, pork has more selenium and vitamin B12.
  • Daily need coverage for folate for bean raw is 130% higher.
  • Bean raw has a higher glycemic index than pork.

Food types used in this article are Beans, pinto, mature seeds, raw and Pork, fresh, loin, whole, separable lean, and fat, cooked, broiled.

Infographic

Bean raw vs Pork 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Pork
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 +528.6%
Contains more CalciumCalcium +494.7%
Contains more PotassiumPotassium +229.3%
Contains more IronIron +482.8%
Contains more CopperCopper +1123.3%
Contains more PhosphorusPhosphorus +67.1%
Contains less SodiumSodium -80.6%
Contains more ManganeseManganese +12655.6%
Contains more SeleniumSelenium +62.4%
~equal in Zinc ~2.39mg

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 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 21% 0% 0% 4.2% 178% 49% 22% 47% 109% 0% 14% 394%
Pork
Pork
7
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%
Contains more Vitamin CVitamin C +950%
Contains more Vitamin B5Vitamin B5 +12.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +10400%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +38.1%
Contains more Vitamin B1Vitamin B1 +23%
Contains more Vitamin B2Vitamin B2 +51.4%
Contains more Vitamin B3Vitamin B3 +329%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B6 ~0.464mg

All nutrients comparison - raw data values

Nutrient Bean raw Pork DV% diff.
Folate 525µg 5µg 130%
Copper 0.893mg 0.073mg 91%
Fiber 15.5g 0g 62%
Iron 5.07mg 0.87mg 53%
Manganese 1.148mg 0.009mg 50%
Magnesium 176mg 28mg 35%
Selenium 27.9µg 45.3µg 32%
Potassium 1393mg 423mg 29%
Vitamin B12 0µg 0.7µg 29%
Cholesterol 0mg 80mg 27%
Phosphorus 411mg 246mg 24%
Vitamin B3 1.174mg 5.037mg 24%
Saturated fat 0.235g 5.23g 23%
Carbs 62.55g 0g 21%
Fats 1.23g 13.92g 20%
Monounsaturated fat 0.229g 6.19g 15%
Starch 34.17g 14%
Vitamin B1 0.713mg 0.877mg 14%
Protein 21.42g 27.32g 12%
Calcium 113mg 19mg 9%
Vitamin B2 0.212mg 0.321mg 8%
Vitamin D* 0 IU 53 IU 7%
Vitamin D 0µg 1.3µg 7%
Vitamin C 6.3mg 0.6mg 6%
Calories 347kcal 242kcal 5%
Vitamin K 5.6µg 0µg 5%
Choline 66.2mg 93.9mg 5%
Polyunsaturated fat 0.407g 1.2g 5%
Sodium 12mg 62mg 2%
Vitamin B5 0.785mg 0.698mg 2%
Zinc 2.28mg 2.39mg 1%
Vitamin E 0.21mg 0.29mg 1%
Vitamin B6 0.474mg 0.464mg 1%
Protein per 100 calories 6.2g 11g N/A
Calories per 10 g protein 162kcal 89kcal N/A
Weight per 100 calories 29g 41g N/A
Unsaturated / Saturated Fat ratio 2.7 1.4 N/A
Net carbs 47.05g 0g N/A
Sugar 2.11g 0g N/A
Vitamin A 0µg 2µg 0%
Tryptophan 0.237mg 0.338mg 0%
Threonine 0.81mg 1.234mg 0%
Isoleucine 0.871mg 1.26mg 0%
Leucine 1.558mg 2.177mg 0%
Lysine 1.356mg 2.446mg 0%
Methionine 0.259mg 0.712mg 0%
Phenylalanine 1.095mg 1.086mg 0%
Valine 0.998mg 1.473mg 0%
Histidine 0.556mg 1.067mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Pork
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 +289.9%
Contains more ProteinProtein +27.5%
Contains more FatsFats +1031.7%
Contains more WaterWater +410.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
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
Contains less Sat. FatSaturated fat -95.5%
Contains more Mono. FatMonounsaturated fat +2603.1%
Contains more Poly. FatPolyunsaturated fat +194.8%

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. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.