Black Beans vs. Pork
Nutrition comparison of Black Beans and Cooked Pork
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
black beans
versus
cooked
pork
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in black beans and pork:
- Both pork and black beans are high in potassium.
- Black bean is an excellent source of dietary fiber.
- Pork has more thiamin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, black bean contains more folate.
- Pork is an excellent source of protein.
USDA sources for nutritional information: Black Beans (Beans, black turtle, mature seeds, canned) and Pork (Pork, fresh, ground, cooked) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pork is high in calories and black bean has 69% less calories than pork - pork has 297 calories per 100 grams and black bean has 91 calories.
For macronutrient ratios, black beans is lighter in protein, much heavier in carbs and much lighter in fat compared to pork per calorie. Black beans has a macronutrient ratio of 26:71:3 and for pork, 35:0:65 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Black Beans | Pork | |
|---|---|---|
| Protein | 26% | 35% |
| Carbohydrates | 71% | ~ |
| Fat | 3% | 65% |
| Alcohol | ~ | ~ |
carbohydrates
Pork has less carbohydrates than black bean - black bean has 16.6g of total carbs per 100 grams and pork does not contain significant amounts.
dietary fiber
Black bean is an excellent source of dietary fiber and it has more dietary fiber than pork - black bean has 6.9g of dietary fiber per 100 grams and pork does not contain significant amounts.
sugar
Black beans and pork contain similar amounts of sugar - black bean has 0.23g of sugar per 100 grams and pork does not contain significant amounts.
Protein
protein
Pork is an excellent source of protein and it has 326% more protein than black bean - pork has 25.7g of protein per 100 grams and black bean has 6g of protein.
Fat
saturated fat
Pork is high in saturated fat and black bean has 99% less saturated fat than pork - pork has 7.7g of saturated fat per 100 grams and black bean has 0.08g of saturated fat.
cholesterol
Black bean has less cholesterol than pork - pork has 94mg of cholesterol per 100 grams and black bean does not contain significant amounts.
Vitamins
Vitamin C
Pork and black beans contain similar amounts of Vitamin C - pork has 0.7mg of Vitamin C per 100 grams and black bean has 2.7mg of Vitamin C.
Vitamin A
Pork and black beans contain similar amounts of Vitamin A - pork has 2ug of Vitamin A per 100 grams and black bean does not contain significant amounts.
Vitamin D
Pork has more Vitamin D than black bean - pork has 21iu of Vitamin D per 100 grams and black bean does not contain significant amounts.
Vitamin E
Pork and black beans contain similar amounts of Vitamin E - pork has 0.21mg of Vitamin E per 100 grams and black bean has 0.62mg of Vitamin E.
Vitamin K
Black beans and pork contain similar amounts of Vitamin K - black bean has 2.3ug of Vitamin K per 100 grams and pork does not contain significant amounts.
The B Vitamins
Pork has more thiamin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, black bean contains more folate. Both black beans and pork contain significant amounts of riboflavin.
| Black Beans | Pork | |
|---|---|---|
| Thiamin | 0.14 MG | 0.706 MG |
| Riboflavin | 0.12 MG | 0.22 MG |
| Niacin | 0.62 MG | 4.206 MG |
| Pantothenic acid | 0.184 MG | 0.52 MG |
| Vitamin B6 | 0.055 MG | 0.391 MG |
| Folate | 61 UG | 6 UG |
| Vitamin B12 | ~ | 0.54 UG |
Minerals
calcium
Black bean has 59% more calcium than pork - pork has 22mg of calcium per 100 grams and black bean has 35mg of calcium.
iron
Black bean has 47% more iron than pork - pork has 1.3mg of iron per 100 grams and black bean has 1.9mg of iron.
potassium
Both pork and black beans are high in potassium. Pork has 18% more potassium than black bean - pork has 362mg of potassium per 100 grams and black bean has 308mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both black beans and pork contain significant amounts of alpha linoleic acid (ALA).
| Black Beans | Pork | |
|---|---|---|
| alpha linoleic acid | 0.057 G | 0.07 G |
| Total | 0.057 G | 0.07 G |
omega 6s
Comparing omega-6 fatty acids, pork has more linoleic acid than black bean per 100 grams.
| Black Beans | Pork | |
|---|---|---|
| linoleic acid | 0.068 G | 1.64 G |
| other omega 6 | ~ | 0.08 G |
| Total | 0.068 G | 1.72 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Black Beans or Pork .
Note: The specific food items compared are: Black Beans (Beans, black turtle, mature seeds, canned) and Pork (Pork, fresh, ground, cooked) .
Black Beans 100g
(
100 g
)
|
Daily Values (%) |
Cooked Pork 100g
(
100 g
)
|
|||||
|---|---|---|---|---|---|---|---|
| 91KCAL 5% |
|
5% | calories | 226% |
|
297KCAL 15% | |
| 17G 7% |
|
>999% | carbohydrates | 5% |
|
||
| 6.9G 28% |
|
>999% | dietary fiber | 5% |
|
||
| 0.23G | >999% | sugar | 5% | ||||
| 0.29G 1% |
|
5% | total fat | >999% |
|
21G 33% | |
| 0.08G 0.4% |
|
5% | saturated fat | >999% |
|
7.7G 43% | |
| 0.03G | 5% | monounsaturated fat | >999% | 9.3G | |||
| 0.13G | 5% | polyunsaturated fat | >999% | 1.9G | |||
| 5% | cholesterol | >999% | 94MG | ||||
| 384MG 26% |
|
426% | sodium | 5% |
|
73MG 5% | |
| 5% | Vitamins and Minerals | 5% | |||||
|
|
5% | Vitamin A | >999% |
|
2UG 0.3% | ||
| 2.7MG 4% |
|
286% | Vitamin C | 5% |
|
0.7MG 1% | |
|
|
5% | Vitamin D | >999% |
|
21IU 4% | ||
| 35MG 4% |
|
59% | calcium | 5% |
|
22MG 2% | |
| 1.9MG 11% |
|
46% | iron | 5% |
|
1.3MG 7% | |
| 35MG 11% |
|
46% | magnesium | 5% |
|
24MG 8% | |
| 308MG 13% |
|
5% | potassium | 18% |
|
362MG 16% | |
| 0.14MG 13% |
|
5% | thiamin (Vit B1) | 407% |
|
0.71MG 64% | |
| 0.12MG 11% |
|
5% | riboflavin (Vit B2) | 83% |
|
0.22MG 20% | |
| 0.62MG 4% |
|
5% | niacin (Vit B3) | 577% |
|
4.2MG 30% | |
| 0.06MG 4% |
|
5% | Vitamin B6 | 549% |
|
0.39MG 30% | |
| 0.18MG 4% |
|
5% | pantothenic acid (Vit B5) | 189% |
|
0.52MG 10% | |
| 61UG 15% |
|
917% | folate (Vit B9) | 5% |
|
6UG 2% | |
|
|
5% | Vitamin B12 | >999% |
|
0.54UG 23% | ||
| 0.62MG 4% |
|
195% | Vitamin E | 5% |
|
0.21MG 1% | |
| 2.3UG 3% |
|
>999% | Vitamin K | 5% |
|
||
| 6G 12% |
|
5% | protein | 333% |
|
26G 51% | |
| 23MG 6% |
|
5% | choline | 283% |
|
88MG 21% | |
| 0.19MG 16% |
|
374% | copper | 5% |
|
0.04MG 4% | |
| 0.23MG 13% |
|
>999% | manganese | 5% |
|
0.01MG 1% | |
| 108MG 15% |
|
5% | phosphorus | 109% |
|
226MG 32% | |
| 1.3UG 2% |
|
5% | selenium | >999% |
|
35UG 64% | |
| 0.54MG 7% |
|
5% | zinc | 493% |
|
3.2MG 40% | |
| 76G | 43% | Water | 5% | 53G | |||
NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, biotin (Vit B7), trans fat. |
|||||||
FAQ
Does pork or black beans contain more calories in 100 grams?Pork is high in calories and black bean has 70% less calories than pork - pork has 297 calories in 100g and black bean has 91 calories.
Is pork or black beans better for protein?
Pork is a fantastic source of protein and it has 330% more protein than black bean - pork has 25.7g of protein per 100 grams and black bean has 6g of protein.
Does black beans or pork have more carbohydrates?
By weight, pork has fewer carbohydrates than black bean - black bean has 16.6g of carbs for 100g and pork has no carbs..
Does pork or black beans contain more potassium?
Both pork and black beans are high in potassium. Pork has 20% more potassium than black bean - pork has 362mg of potassium in 100 grams and black bean has 308mg of potassium.