Beans vs Bacon
Nutrition comparison per 100g · USDA Foundation Foods & USDA SR Legacy
Beans, kidney, dark red, canned, sodium added, sugar added, drained and rinsed is higher in more vitamins & minerals
Calories (kcal)
Beans —
Bacon 309
Protein (g)
Beans 7.80
Bacon 11.7
Carbs (g)
Beans 21.0
Bacon 5.31
Fat (g)
Beans 1.26
Bacon 29.5
Fiber (g)
Beans —
Bacon 2.60
Quick answers
Which has more protein?
Bacon, meatless — 11.7g vs 7.80g per 100g.
Which is more nutrient-dense?
Beans, kidney, dark red, canned, sodium added, sugar added, drained and rinsed scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Beans | Bacon | Diff |
|---|---|---|---|
| Energy | |||
| Energy | — | 309 kcal | |
| Macronutrients | |||
| Water | 68.8 g | 49.0 g | +41% |
| Protein | 7.80 g | 11.7 g | -33% |
| Total lipid (fat) | 1.26 g | 29.5 g | -96% |
| Carbohydrate, by difference | 21.0 g | 5.31 g | +296% |
| Fiber, total dietary | — | 2.60 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | — | 4.62 g | |
| Fatty acids, total monounsaturated | — | 7.09 g | |
| Cholesterol | — | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | — | 0 mg | |
| Thiamin (Vitamin B1) | — | 4.40 mg | |
| Riboflavin (Vitamin B2) | — | 0.481 mg | |
| Niacin (Vitamin B3) | — | 7.56 mg | |
| Pantothenic acid (Vitamin B5) | — | 0.113 mg | |
| Vitamin B-6 — Pyridoxine | — | 0.479 mg | |
| Biotin (Vitamin B7) | — | 42.0 ug | |
| Folate, total (Vitamin B9) | — | 0 ug | |
| Choline, total | — | 45.0 mg | |
| Vitamin B-12 — Cobalamin | — | 0 ug | |
| Vitamin A, RAE | — | 4.00 ug | |
| Carotene, beta | — | 53.0 ug | |
| Carotene, alpha | — | 0 ug | |
| Vitamin E (alpha-tocopherol) | — | 6.90 mg | |
| Vitamin D (D2 + D3) | — | 0 ug | |
| Minerals | |||
| Calcium, Ca | 56.9 mg | 23.0 mg | +148% |
| Iron, Fe | 1.44 mg | 2.41 mg | -40% |
| Magnesium, Mg | 29.3 mg | 19.0 mg | +54% |
| Phosphorus, P | 104 mg | 70.0 mg | +49% |
| Potassium, K | 227 mg | 170 mg | +33% |
| Sodium, Na | 172 mg | 1465 mg | -88% |
| Zinc, Zn | 0.560 mg | 0.420 mg | +33% |
| Copper, Cu | 0.273 mg | 0.105 mg | +160% |
| Manganese, Mn | 0.329 mg | 0.205 mg | +60% |
| Selenium, Se | — | 7.40 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 127 kcal | — | |
| Energy (Atwater Specific Factors) | 123 kcal | — | |
| Energy | — | 1294 kj | |
| Nitrogen | 1.25 g | — | |
| Ash | 1.09 g | 4.50 g | -76% |
| Total dietary fiber (AOAC 2011.25) | 7.01 g | — | |
| Total Sugars | — | 0 g | |
| Starch | 12.2 g | — | |
| Resistant starch | 2.00 g | — | |
| Folic acid (Vitamin B9 — synthetic) | — | 42.0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | — | 42.0 ug | |
| Vitamin B-12, added | — | 0 ug | |
| Retinol | — | 0 ug | |
| Beta-carotene (Provitamin A) | — | 0 ug | |
| Vitamin A, IU | — | 88.0 IU | |
| Beta-cryptoxanthin (Provitamin A) | — | 0 ug | |
| Lycopene | — | 0 ug | |
| Vitamin E, added | — | 0 mg | |
| Vitamin D (D2 + D3 — total) | — | 0 IU | |
| Vitamin K1 — Phylloquinone | — | 0 ug | |
| SFA 4:0 (Butyric acid) | — | 0 g | |
| SFA 6:0 (Caproic acid) | — | 0 g | |
| SFA 8:0 (Caprylic acid) | — | 0 g | |
| SFA 10:0 (Capric acid) | — | 0 g | |
| SFA 12:0 (Lauric acid) | — | 0.245 g | |
| SFA 14:0 (Myristic acid) | — | 0.163 g | |
| SFA 16:0 (Palmitic acid) | — | 3.05 g | |
| SFA 18:0 (Stearic acid) | — | 1.17 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | — | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | — | 7.09 g | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | — | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | — | 0 g | |
| Fatty acids, total polyunsaturated | — | 15.4 g | |
| PUFA 18:2 (Omega-6, Linoleic acid) | — | 13.8 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | — | 1.69 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | — | 0 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | — | 0 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | — | 0 g | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | — | 0 g | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | — | 0 g | |
| Tryptophan (EAA) | — | 0.161 g | |
| Threonine (EAA) | — | 0.453 g | |
| Isoleucine (EAA, BCAA) | — | 0.559 g | |
| Leucine (EAA, BCAA) | — | 0.914 g | |
| Lysine (EAA) | — | 0.727 g | |
| Methionine (EAA) | — | 0.146 g | |
| Cystine (conditionally essential) | — | 0.176 g | |
| Phenylalanine (EAA) | — | 0.611 g | |
| Tyrosine (conditionally essential) | — | 0.400 g | |
| Valine (EAA, BCAA) | — | 0.593 g | |
| Arginine (conditionally essential) | — | 0.875 g | |
| Histidine (EAA) | — | 0.299 g | |
| Alanine | — | 0.492 g | |
| Aspartic acid | — | 1.33 g | |
| Glutamic acid | — | 2.43 g | |
| Glycine (conditionally essential) | — | 0.473 g | |
| Proline (conditionally essential) | — | 0.643 g | |
| Serine | — | 0.626 g | |
| Alcohol, ethyl | — | 0 g | |
| Caffeine | — | 0 mg | |
| Theobromine | — | 0 mg | |
| Daidzein | — | 2.20 mg | |
| Genistein | — | 5.66 mg | |
| Isoflavones | |||
| Total isoflavones | — | 9.36 mg | |
| Purines | |||
| Purine, adenine | 11.8 mg | — | |
| Purine, guanine | 11.0 mg | — | |
| Purine, hypoxanthine | 0.300 mg | — | |
| Purine, uric acid | 0 mg | — | |
| Purine, xanthine | 0.300 mg | — | |
| Purines, total | 23.4 mg | — | |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Beans, kidney, dark red, canned, sodium added, sugar added, drained and rinsed nutrition facts Bacon, meatless nutrition facts Compare other foods →
Dig deeper — biggest differences
Copper, Cu +160% in Beans, kidney, dark red, canned, sodium added, sugar added, drained and rinsed Calcium, Ca +148% in Beans, kidney, dark red, canned, sodium added, sugar added, drained and rinsed Sodium, Na -88% in Beans, kidney, dark red, canned, sodium added, sugar added, drained and rinsed Manganese, Mn +60% in Beans, kidney, dark red, canned, sodium added, sugar added, drained and rinsed
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