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Bean raw vs. Baked beans — In-Depth Nutrition Comparison

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What are the differences between bean raw and baked beans?

  • Bean raw is richer than baked beans in folate, copper, vitamin B1, phosphorus, selenium, fiber, manganese, iron, magnesium, and potassium.
  • Bean raw's daily need coverage for folate is 119% more.
  • Bean raw has 6 times more copper than baked beans. While bean raw has 0.893mg of copper, baked beans have only 0.159mg.

We used Beans, pinto, mature seeds, raw and Beans, baked, home prepared types in this article.

Infographic

Bean raw vs Baked beans infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 18% 32% 75% 53% 20% 47% 55% 33% 31%
Contains more MagnesiumMagnesium +309.3%
Contains more CalciumCalcium +85.2%
Contains more PotassiumPotassium +289.1%
Contains more IronIron +154.8%
Contains more CopperCopper +461.6%
Contains more ZincZinc +212.3%
Contains more PhosphorusPhosphorus +277.1%
Contains less SodiumSodium -97.2%
Contains more ManganeseManganese +350.2%
Contains more SeleniumSelenium +389.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 3.7% 0% 0% 0% 34% 11% 7.7% 9.3% 21% 0% 0% 36% 0%
Contains more Vitamin CVitamin C +472.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +424.3%
Contains more Vitamin B2Vitamin B2 +332.7%
Contains more Vitamin B3Vitamin B3 +187.7%
Contains more Vitamin B5Vitamin B5 +406.5%
Contains more Vitamin B6Vitamin B6 +426.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +993.8%
Contains more CholineCholine +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bean raw Baked beans DV% diff.
Folate 525µg 48µg 119%
Copper 0.893mg 0.159mg 82%
Vitamin B1 0.713mg 0.136mg 48%
Phosphorus 411mg 109mg 43%
Selenium 27.9µg 5.7µg 40%
Fiber 15.5g 5.5g 40%
Manganese 1.148mg 0.255mg 39%
Iron 5.07mg 1.99mg 39%
Protein 21.42g 5.54g 32%
Magnesium 176mg 43mg 32%
Vitamin B6 0.474mg 0.09mg 30%
Potassium 1393mg 358mg 30%
Sodium 12mg 422mg 18%
Carbs 62.55g 21.63g 14%
Zinc 2.28mg 0.73mg 14%
Starch 34.17g 14%
Vitamin B2 0.212mg 0.049mg 13%
Vitamin B5 0.785mg 0.155mg 13%
Choline 66.2mg 12%
Calories 347kcal 155kcal 10%
Saturated fat 0.235g 1.948g 8%
Vitamin C 6.3mg 1.1mg 6%
Fats 1.23g 5.15g 6%
Monounsaturated fat 0.229g 2.133g 5%
Calcium 113mg 61mg 5%
Vitamin B3 1.174mg 0.408mg 5%
Vitamin K 5.6µg 5%
Cholesterol 0mg 5mg 2%
Polyunsaturated fat 0.407g 0.74g 2%
Vitamin E 0.21mg 1%
Net carbs 47.05g 16.13g N/A
Sugar 2.11g N/A
Tryptophan 0.237mg 0.067mg 0%
Threonine 0.81mg 0.228mg 0%
Isoleucine 0.871mg 0.242mg 0%
Leucine 1.558mg 0.428mg 0%
Lysine 1.356mg 0.379mg 0%
Methionine 0.259mg 0.086mg 0%
Phenylalanine 1.095mg 0.287mg 0%
Valine 0.998mg 0.282mg 0%
Histidine 0.556mg 0.153mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
6% 5% 22% 65% 3%
Protein: 5.54 g
Fats: 5.15 g
Carbs: 21.63 g
Water: 65.17 g
Other: 2.51 g
Contains more ProteinProtein +286.6%
Contains more CarbsCarbs +189.2%
Contains more OtherOther +38.2%
Contains more FatsFats +318.7%
Contains more WaterWater +475.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
40% 44% 15%
Saturated fat: Sat. Fat 1.948 g
Monounsaturated fat: Mono. Fat 2.133 g
Polyunsaturated fat: Poly. Fat 0.74 g
Contains less Sat. FatSaturated fat -87.9%
Contains more Mono. FatMonounsaturated fat +831.4%
Contains more Poly. FatPolyunsaturated fat +81.8%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/nutrients
  2. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.