Strawberries vs. White Beans
Nutrition comparison of Strawberries and White Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
strawberries
versus
white beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in strawberries and white beans:
- Strawberry has 64% less carbohydrates than white bean.
- Strawberry is an excellent source of Vitamin C.
- White bean has 15.8 times less sugar than strawberry.
- White bean has more thiamin and folate, however, strawberry contains more niacin.
- White bean has signficantly more protein than strawberry.
- White bean is a great source of iron.
- White bean is an excellent source of calcium, dietary fiber and potassium.
USDA sources for nutritional information: Strawberries (Strawberries, raw) and White Beans (Beans, white, mature seeds, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White bean is high in calories and strawberry has 72% less calories than white bean - strawberry has 32 calories per 100 grams and white bean has 114 calories.
For macronutrient ratios, strawberries is lighter in protein, heavier in carbs and heavier in fat compared to white beans per calorie. Strawberries has a macronutrient ratio of 7:85:8 and for white beans, 25:73:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Strawberries | White Beans | |
|---|---|---|
| Protein | 7% | 25% |
| Carbohydrates | 85% | 73% |
| Fat | 8% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Strawberry has 64% less carbohydrates than white bean - strawberry has 7.7g of total carbs per 100 grams and white bean has 21.2g of carbohydrates.
dietary fiber
White bean is an excellent source of dietary fiber and it has 140% more dietary fiber than strawberry - strawberry has 2g of dietary fiber per 100 grams and white bean has 4.8g of dietary fiber.
sugar
White bean has 15.8 times less sugar than strawberry - strawberry has 4.9g of sugar per 100 grams and white bean has 0.29g of sugar.
Protein
protein
White bean has signficantly more protein than strawberry - strawberry has 0.67g of protein per 100 grams and white bean has 7.3g of protein.
Fat
saturated fat
Both strawberries and white beans are low in saturated fat - strawberry has 0.02g of saturated fat per 100 grams and white bean has 0.07g of saturated fat.
Vitamins
Vitamin C
Strawberry is an excellent source of Vitamin C and it has more Vitamin C than white bean - strawberry has 58.8mg of Vitamin C per 100 grams and white bean does not contain significant amounts.
Vitamin A
Strawberries and white beans contain similar amounts of Vitamin A - strawberry has 1ug of Vitamin A per 100 grams and white bean does not contain significant amounts.
Vitamin E
Strawberries and white beans contain similar amounts of Vitamin E - strawberry has 0.29mg of Vitamin E per 100 grams and white bean has 0.79mg of Vitamin E.
Vitamin K
Strawberries and white beans contain similar amounts of Vitamin K - strawberry 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 and folate, however, strawberry contains more niacin. Both strawberries and white beans contain significant amounts of riboflavin, pantothenic acid and Vitamin B6.
| Strawberries | White Beans | |
|---|---|---|
| Thiamin | 0.024 MG | 0.096 MG |
| Riboflavin | 0.022 MG | 0.037 MG |
| Niacin | 0.386 MG | 0.113 MG |
| Pantothenic acid | 0.125 MG | 0.185 MG |
| Vitamin B6 | 0.047 MG | 0.075 MG |
| Folate | 24 UG | 65 UG |
Minerals
calcium
White bean is an excellent source of calcium and it has 356% more calcium than strawberry - strawberry has 16mg of calcium per 100 grams and white bean has 73mg of calcium.
iron
White bean is a great source of iron and it has 629% more iron than strawberry - strawberry has 0.41mg of iron per 100 grams and white bean has 3mg of iron.
potassium
White bean is an excellent source of potassium and it has 197% more potassium than strawberry - strawberry has 153mg 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 strawberries and white beans contain significant amounts of alpha linoleic acid (ALA).
| Strawberries | White Beans | |
|---|---|---|
| alpha linoleic acid | 0.065 G | 0.056 G |
| Total | 0.065 G | 0.056 G |
omega 6s
Comparing omega-6 fatty acids, both strawberries and white beans contain significant amounts of linoleic acid.
| Strawberries | White Beans | |
|---|---|---|
| linoleic acid | 0.09 G | 0.067 G |
| Total | 0.09 G | 0.067 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: Strawberries (Strawberries, raw) and White Beans (Beans, white, mature seeds, canned) .
Strawberries g
()
|
Daily Values (%) |
White Beans g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does strawberries or white beans contain more calories in 100 grams?White bean is high in calories and strawberry has 70% less calories than white bean - strawberry has 32 calories in 100g and white bean has 114 calories.
Does strawberries or white beans have more carbohydrates?
By weight, strawberry has 60% fewer carbohydrates than white bean - strawberry has 7.7g of carbs for 100g and white bean has 21.2g of carbohydrates.
Does strawberries or white beans contain more calcium?
White bean is a rich source of calcium and it has 360% more calcium than strawberry - strawberry has 16mg of calcium in 100 grams and white bean has 73mg of calcium.
Does strawberries or white beans contain more potassium?
White bean is a rich source of potassium and it has 200% more potassium than strawberry - strawberry has 153mg of potassium in 100 grams and white bean has 454mg of potassium.