Whole Milk vs. White Beans
Nutrition comparison of Whole Milk and White Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
whole milk
versus
white beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole milk and white beans:
- Both whole milk and white beans are high in calcium.
- White bean has 16.4 times less sugar than whole milk.
- White bean has 24.2 times less saturated fat than whole milk.
- White bean has more thiamin and folate, however, whole milk contains more riboflavin and Vitamin B12.
- White bean is a great source of iron.
- White bean is an excellent source of dietary fiber and potassium.
- Whole milk has 3.4 times less carbohydrates than white bean.
- Whole milk has signficantly more Vitamin D than white bean.
USDA sources for nutritional information: Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) 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 whole milk has 46% less calories than white bean - whole milk has 61 calories per 100 grams and white bean has 114 calories.
For macronutrient ratios, whole milk is lighter in protein, much lighter in carbs and much heavier in fat compared to white beans per calorie. Whole milk has a macronutrient ratio of 21:32:48 and for white beans, 25:73:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Milk | White Beans | |
|---|---|---|
| Protein | 21% | 25% |
| Carbohydrates | 32% | 73% |
| Fat | 48% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Whole milk has 3.4 times less carbohydrates than white bean - whole milk has 4.8g 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 more dietary fiber than whole milk - white bean has 4.8g of dietary fiber per 100 grams and whole milk does not contain significant amounts.
sugar
White bean has 16.4 times less sugar than whole milk - whole milk has 5.1g of sugar per 100 grams and white bean has 0.29g of sugar.
Protein
protein
White bean has 130% more protein than whole milk - whole milk has 3.2g of protein per 100 grams and white bean has 7.3g of protein.
Fat
saturated fat
White bean has 24.2 times less saturated fat than whole milk - whole milk has 1.9g of saturated fat per 100 grams and white bean has 0.07g of saturated fat.
cholesterol
White bean has less cholesterol than whole milk - whole milk has 10mg of cholesterol per 100 grams and white bean does not contain significant amounts.
Vitamins
Vitamin A
Whole milk has more Vitamin A than white bean - whole milk has 46ug of Vitamin A per 100 grams and white bean does not contain significant amounts.
Vitamin D
Whole milk has signficantly more Vitamin D than white bean - whole milk has 51iu of Vitamin D per 100 grams and white bean does not contain significant amounts.
Vitamin E
Whole milk and white beans contain similar amounts of Vitamin E - whole milk has 0.07mg of Vitamin E per 100 grams and white bean has 0.79mg of Vitamin E.
Vitamin K
Whole milk and white beans contain similar amounts of Vitamin K - whole milk has 0.3ug 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, whole milk contains more riboflavin and Vitamin B12. Both whole milk and white beans contain significant amounts of niacin, pantothenic acid and Vitamin B6.
| Whole Milk | White Beans | |
|---|---|---|
| Thiamin | 0.046 MG | 0.096 MG |
| Riboflavin | 0.169 MG | 0.037 MG |
| Niacin | 0.089 MG | 0.113 MG |
| Pantothenic acid | 0.373 MG | 0.185 MG |
| Vitamin B6 | 0.036 MG | 0.075 MG |
| Folate | 5 UG | 65 UG |
| Vitamin B12 | 0.45 UG | ~ |
Minerals
calcium
Both whole milk and white beans are high in calcium. Whole milk has 55% more calcium than white bean - whole milk has 113mg of calcium per 100 grams and white bean has 73mg of calcium.
iron
White bean is a great source of iron and it has 98 times more iron than whole milk - whole milk has 0.03mg of iron per 100 grams and white bean has 3mg of iron.
potassium
White bean is an excellent source of potassium and it has 244% more potassium than whole milk - whole milk has 132mg 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 whole milk and white beans contain significant amounts of alpha linoleic acid (ALA).
| Whole Milk | White Beans | |
|---|---|---|
| alpha linoleic acid | 0.075 G | 0.056 G |
| Total | 0.075 G | 0.056 G |
omega 6s
Comparing omega-6 fatty acids, both whole milk and white beans contain significant amounts of linoleic acid.
| Whole Milk | White Beans | |
|---|---|---|
| linoleic acid | 0.12 G | 0.067 G |
| Total | 0.12 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: Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) and White Beans (Beans, white, mature seeds, canned) .
Whole Milk g
()
|
Daily Values (%) |
White Beans g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 % |
|
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 % |
|
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 % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
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 whole milk or white beans contain more calories in 100 grams?White bean is high in calories and whole milk has 50% less calories than white bean - whole milk has 61 calories in 100g and white bean has 114 calories.
Does whole milk or white beans have more carbohydrates?
By weight, whole milk has 3.4 times fewer carbohydrates than white bean - whole milk has 4.8g of carbs for 100g and white bean has 21.2g of carbohydrates.
Does whole milk or white beans contain more calcium?
Both whole milk and white beans are high in calcium. Whole milk has 60% more calcium than white bean - whole milk has 113mg of calcium in 100 grams and white bean has 73mg of calcium.
Does whole milk or white beans contain more potassium?
White bean is a rich source of potassium and it has 240% more potassium than whole milk - whole milk has 132mg of potassium in 100 grams and white bean has 454mg of potassium.