Apple vs. White Beans

Q: Does apple or white beans contain more dietary fiber?

Both apple and white beans are high in dietary fiber . White bean has 100% more dietary fiber than apple - apple has 2.4g of dietary fiber per 100 grams and white bean has 4.8g of dietary fiber.

Q: Does apple or white beans have more sugar?

White bean has 34.8 times less sugar than apple - apple has 10.4g of sugar per 100 grams and white bean has 0.29g of sugar.

Q: Does apple or white beans contain more protein?

White bean has signficantly more protein than apple - apple has 0.26g of protein per 100 grams and white bean has 7.3g of protein.

Nutrition comparison of Apple and White Beans

Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of apple versus white beans (100g each) below using 2020 USDA and NIH data^[1].

Jump to:
Calories and Carbs
Protein
Fat
Vitamins
Minerals
Omegas
Visualize

For a quick recap of significant nutrients and differences in apple and white beans:

Both apple and white beans are high in dietary fiber.
White bean has 34.8 times less sugar than apple.
White bean has more thiamin, pantothenic acid and folate.
White bean has signficantly more protein than apple.
White bean is a great source of iron.
White bean is an excellent source of calcium and potassium.

Detailed nutritional comparison of apple and white beans is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and White Beans (Beans, white, mature seeds, canned) . Have a correction or suggestions? Shoot us an email.

Apple src

White Beans src

Calories and Carbs

calories

White bean is high in calories and apple has 54% less calories than white bean - apple has 52 calories per 100 grams and white bean has 114 calories.

For macronutrient ratios, apple is much lighter in protein, much heavier in carbs and similar to white beans for fat. Apple has a macronutrient ratio of 2:95:3 and for white beans, 25:73:2 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

	Apple	White Beans
Protein	2%	25%
Carbohydrates	95%	73%
Fat	3%	2%
Alcohol	~	~

carbohydrates

Apple has 35% less carbohydrates than white bean - apple has 13.8g of total carbs per 100 grams and white bean has 21.2g of carbohydrates.

dietary fiber

Both apple and white beans are high in dietary fiber. White bean has 100% more dietary fiber than apple - apple has 2.4g of dietary fiber per 100 grams and white bean has 4.8g of dietary fiber.

sugar

White bean has 34.8 times less sugar than apple - apple has 10.4g of sugar per 100 grams and white bean has 0.29g of sugar.

Protein

protein

White bean has signficantly more protein than apple - apple has 0.26g of protein per 100 grams and white bean has 7.3g of protein.

Fat

saturated fat

Both apple and white beans are low in saturated fat - apple has 0.03g of saturated fat per 100 grams and white bean has 0.07g of saturated fat.

Vitamins

Vitamin C

Apple has more Vitamin C than white bean - apple has 4.6mg of Vitamin C per 100 grams and white bean does not contain significant amounts.

Vitamin A

Apple and white beans contain similar amounts of Vitamin A - apple has 3ug of Vitamin A per 100 grams and white bean does not contain significant amounts.

Vitamin E

Apple and white beans contain similar amounts of Vitamin E - apple has 0.18mg of Vitamin E per 100 grams and white bean has 0.79mg of Vitamin E.

Vitamin K

Apple and white beans contain similar amounts of Vitamin K - apple has 2.2ug of Vitamin K per 100 grams and white bean has 2.9ug of Vitamin K.

The B Vitamins

White bean has more thiamin, pantothenic acid and folate. Both apple and white beans contain significant amounts of riboflavin, niacin and Vitamin B6.

	Apple	White Beans
Thiamin	0.017 MG	0.096 MG
Riboflavin	0.026 MG	0.037 MG
Niacin	0.091 MG	0.113 MG
Pantothenic acid	0.061 MG	0.185 MG
Vitamin B6	0.041 MG	0.075 MG
Folate	3 UG	65 UG

Minerals

calcium

White bean is an excellent source of calcium and it has 11 times more calcium than apple - apple has 6mg of calcium per 100 grams and white bean has 73mg of calcium.

iron

White bean is a great source of iron and it has 23 times more iron than apple - apple has 0.12mg of iron per 100 grams and white bean has 3mg of iron.

potassium

White bean is an excellent source of potassium and it has 324% more potassium than apple - apple has 107mg of potassium per 100 grams and white bean has 454mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, white bean has more alpha linoleic acid (ALA) than apple per 100 grams.

	Apple	White Beans
alpha linoleic acid	0.009 G	0.056 G
Total	0.009 G	0.056 G

omega 6s

Comparing omega-6 fatty acids, both apple and white beans contain significant amounts of linoleic acid.

	Apple	White Beans
linoleic acid	0.043 G	0.067 G
Total	0.043 G	0.067 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 Apple or White Beans .

Note: The specific food items compared are: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and White Beans (Beans, white, mature seeds, canned) .

Apple 100g ( 100 g )		Daily Values (%)
52KCAL 3%		calories	119%	114KCAL 6%
14G 6%		carbohydrates	50%	21G 9%
2.4G 10%		dietary fiber	100%	4.8G 19%
10G	>999%	sugar		0.29G
0.17G 0.3%		total fat	71%	0.29G 1%
0.03G 0.2%		saturated fat	133%	0.07G 0.4%
0.01G		monounsaturated fat	198%	0.03G
0.05G		polyunsaturated fat	140%	0.12G
G		trans fat		G
MG		cholesterol		MG
1MG 0.1%		sodium	>999%	340MG 23%
		Vitamins and Minerals
3UG 0.4%	>999%	Vitamin A		UG %
4.6MG 6%	>999%	Vitamin C		MG %
IU %		Vitamin D		IU %
6MG 1%		calcium	>999%	73MG 7%
0.12MG 1%		iron	>999%	3MG 17%
5MG 2%		magnesium	920%	51MG 17%
107MG 5%		potassium	324%	454MG 20%
0.02MG 2%		thiamin (Vit B1)	398%	0.1MG 9%
0.03MG 2%		riboflavin (Vit B2)	33%	0.04MG 3%
0.09MG 1%		niacin (Vit B3)	22%	0.11MG 1%
0.04MG 3%		Vitamin B6	100%	0.08MG 6%
0.06MG 1%		pantothenic acid (Vit B5)	216%	0.19MG 4%
3UG 1%		folate (Vit B9)	>999%	65UG 16%
UG %		Vitamin B12		UG %
0.18MG 1%		Vitamin E	339%	0.79MG 5%
2.2UG 2%		Vitamin K	32%	2.9UG 3%
0.26G 1%		protein	>999%	7.3G 15%
UG %		biotin (Vit B7)		UG %
3.4MG 1%	>999%	choline		MG %
MG %		chlorine		MG %
UG %		chromium		UG %
0.03MG 2%		copper	664%	0.23MG 19%
3.3UG 0.1%	>999%	fluoride		UG %
UG %		iodine		UG %
0.04MG 2%		manganese	>999%	0.52MG 29%
UG %		molybdenum		UG %
11MG 2%		phosphorus	727%	91MG 13%
UG %		selenium	>999%	1.6UG 3%
0.04MG 1%		zinc	>999%	1.1MG 14%
86G	23%	Water		70G
0.05G	>999%	Starch		G
G		Alcohol		G
NO SIGNIFICANT AMOUNTS (either food): Alcohol, chlorine, chromium, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat.

Food	Amount	Action
Apple	100 g
White Beans	100 g

FAQ

Does apple or white beans contain more calories in 100 grams?
White bean is high in calories and apple has 50% less calories than white bean - apple has 52 calories in 100g and white bean has 114 calories.

Does apple or white beans have more carbohydrates?
By weight, apple has 40% fewer carbohydrates than white bean - apple has 13.8g of carbs for 100g and white bean has 21.2g of carbohydrates.

Does apple or white beans contain more calcium?
White bean is a rich source of calcium and it has 11 times more calcium than apple - apple has 6mg of calcium in 100 grams and white bean has 73mg of calcium.

Does apple or white beans contain more potassium?
White bean is a rich source of potassium and it has 320% more potassium than apple - apple has 107mg of potassium in 100 grams and white bean has 454mg of potassium.

Compare Food

Recent