White Beans vs. Pork

Nutrition comparison of White 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 white beans versus cooked pork (100g each) below using 2020 USDA and NIH data[1].

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

  • Both pork and white beans are high in calories and potassium.
  • Pork has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, white bean contains more folate.
  • Pork has signficantly less carbohydrates than white bean.
  • Pork is an excellent source of protein.
  • White bean is a great source of iron.
  • White bean is an excellent source of calcium and dietary fiber.
Detailed nutritional comparison of white beans and pork 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: White Beans (Beans, white, mature seeds, canned) and Pork (Pork, fresh, ground, cooked) . Have a correction or suggestions? Shoot us an email.

Image of White Beans src
Image of Pork src

Calories and Carbs

calories

Both pork and white beans are high in calories. Pork has 161% more calories than white bean - pork has 297 calories per 100 grams and white bean has 114 calories.

For macronutrient ratios, white beans is lighter in protein, much heavier in carbs and much lighter in fat compared to pork per calorie. White beans has a macronutrient ratio of 25:73:2 and for pork, 36:0:65 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

White Beans Pork
Protein 25% 36%
Carbohydrates 73% ~
Fat 2% 65%
Alcohol ~ ~

carbohydrates

Pork has signficantly less carbohydrates than white bean - white bean has 21.2g of total carbs per 100 grams and pork does not contain significant amounts.

dietary fiber

White bean is an excellent source of dietary fiber and it has more dietary fiber than pork - white bean has 4.8g of dietary fiber per 100 grams and pork does not contain significant amounts.

sugar

White beans and pork contain similar amounts of sugar - white bean has 0.29g of sugar per 100 grams and pork does not contain significant amounts.

Protein

protein

Pork is an excellent source of protein and it has 254% more protein than white bean - pork has 25.7g of protein per 100 grams and white bean has 7.3g of protein.

Fat

saturated fat

Pork is high in saturated fat and white bean has 99% less saturated fat than pork - pork has 7.7g of saturated fat per 100 grams and white bean has 0.07g of saturated fat.

cholesterol

White bean has less cholesterol than pork - pork has 94mg of cholesterol per 100 grams and white bean does not contain significant amounts.

Vitamins

Vitamin C

Pork has more Vitamin C than white bean - pork has 0.7mg of Vitamin C per 100 grams and white bean does not contain significant amounts.

Vitamin A

Pork and white beans contain similar amounts of Vitamin A - pork has 2ug of Vitamin A per 100 grams and white bean does not contain significant amounts.

Vitamin D

Pork has more Vitamin D than white bean - pork has 21iu of Vitamin D per 100 grams and white bean does not contain significant amounts.

Vitamin E

Pork and white beans contain similar amounts of Vitamin E - pork has 0.21mg of Vitamin E per 100 grams and white bean has 0.79mg of Vitamin E.

Vitamin K

White beans and pork contain similar amounts of Vitamin K - white bean has 2.9ug of Vitamin K per 100 grams and pork does not contain significant amounts.

The B Vitamins

Pork has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, white bean contains more folate.

White Beans Pork
Thiamin 0.096 MG 0.706 MG
Riboflavin 0.037 MG 0.22 MG
Niacin 0.113 MG 4.206 MG
Pantothenic acid 0.185 MG 0.52 MG
Vitamin B6 0.075 MG 0.391 MG
Folate 65 UG 6 UG
Vitamin B12 ~ 0.54 UG

Minerals

calcium

White bean is an excellent source of calcium and it has 232% more calcium than pork - pork has 22mg of calcium per 100 grams and white bean has 73mg of calcium.

iron

White bean is a great source of iron and it has 132% more iron than pork - pork has 1.3mg of iron per 100 grams and white bean has 3mg of iron.

potassium

Both pork and white beans are high in potassium. White bean has 25% more potassium than pork - pork has 362mg of potassium per 100 grams and white bean has 454mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both white beans and pork contain significant amounts of alpha linoleic acid (ALA).

White Beans Pork
alpha linoleic acid 0.056 G 0.07 G
Total 0.056 G 0.07 G

omega 6s

Comparing omega-6 fatty acids, pork has more linoleic acid than white bean per 100 grams.

White Beans Pork
linoleic acid 0.067 G 1.64 G
other omega 6 ~ 0.08 G
Total 0.067 G 1.72 G


Customize your serving size


The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.

Note: The specific food items compared are: White Beans (Beans, white, mature seeds, canned) and Pork (Pork, fresh, ground, cooked) .

White Beans 262g

( cup )
Daily Values (%)

Cooked Pork 454g

( lb )
299KCAL 15%
calories 351%
1347KCAL 67%
56G 22%
>999% carbohydrates
13G 50%
>999% dietary fiber
0.76G >999% sugar
0.76G 1%
total fat >999%
94G 147%
0.19G 1%
saturated fat >999%
35G 195%
0.07G monounsaturated fat >999% 42G
0.32G polyunsaturated fat >999% 8.5G
cholesterol >999% 426MG
891MG 59%
169% sodium
331MG 22%
Vitamins and Minerals
Vitamin A >999%
9.1UG 1%
Vitamin C >999%
3.2MG 4%
Vitamin D >999%
95IU 19%
191MG 19%
91% calcium
100MG 10%
7.8MG 44%
32% iron
5.9MG 33%
134MG 43%
23% magnesium
109MG 35%
1189MG 52%
potassium 38%
1642MG 71%
0.25MG 23%
thiamin (Vit B1) >999%
3.2MG 291%
0.1MG 9%
riboflavin (Vit B2) 899%
1MG 91%
0.3MG 2%
niacin (Vit B3) >999%
19MG 136%
0.2MG 15%
Vitamin B6 800%
1.8MG 136%
0.48MG 10%
pantothenic acid (Vit B5) 400%
2.4MG 47%
170UG 43%
530% folate (Vit B9)
27UG 7%
Vitamin B12 >999%
2.4UG 102%
2.1MG 14%
121% Vitamin E
0.95MG 6%
7.6UG 8%
>999% Vitamin K
19G 38%
protein 516%
117G 233%
choline >999%
401MG 94%
0.61MG 51%
205% copper
0.2MG 17%
1.3MG 75%
>999% manganese
0.05MG 3%
238MG 34%
phosphorus 331%
1025MG 146%
4.2UG 8%
selenium >999%
161UG 292%
2.9MG 37%
zinc 417%
15MG 182%
184G Water 30% 239G


NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, biotin (Vit B7), trans fat.

FAQ

Does pork or white beans contain more calories in 100 grams?
Both pork and white beans are high in calories. Pork has 160% more calories than white bean - pork has 297 calories in 100g and white bean has 114 calories.

Is pork or white beans better for protein?
Pork is a fantastic source of protein and it has 250% more protein than white bean - pork has 25.7g of protein per 100 grams and white bean has 7.3g of protein.

Does white beans or pork have more carbohydrates?
By weight, pork has signficantly fewer carbohydrates than white bean - white bean has 21.2g of carbs for 100g and pork has no carbs..

Does pork or white beans contain more calcium?
White bean is a rich source of calcium and it has 230% more calcium than pork - pork has 22mg of calcium in 100 grams and white bean has 73mg of calcium.

Does pork or white beans contain more potassium?
Both pork and white beans are high in potassium. White bean has 30% more potassium than pork - pork has 362mg of potassium in 100 grams and white bean has 454mg of potassium.