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Bean raw vs. McDonald's Big Mac — In-Depth Nutrition Comparison

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How are bean raw and mcDonald's Big Mac different?

  • Bean raw is higher in folate, copper, fiber, vitamin B1, phosphorus, manganese, iron, magnesium, and potassium; however, mcDonald's Big Mac is richer in vitamin B12.
  • Daily need coverage for folate for bean raw is 120% higher.
  • Bean raw contains 10 times more fiber than mcDonald's Big Mac. While bean raw contains 15.5g of fiber, mcDonald's Big Mac contains only 1.6g.
  • Bean raw has a lower glycemic index (33) than mcDonald's Big Mac (66).

Beans, pinto, mature seeds, raw and McDONALD'S, BIG MAC are the varieties used in this article.

Infographic

Bean raw vs McDonald's Big Mac 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 14% 35% 16% 75% 33% 52% 52% 60% 27% 0%
Contains more MagnesiumMagnesium +780%
Contains more PotassiumPotassium +669.6%
Contains more IronIron +153.5%
Contains more CopperCopper +811.2%
Contains more ZincZinc +19.4%
Contains more PhosphorusPhosphorus +236.9%
Contains less SodiumSodium -97.4%
Contains more ManganeseManganese +457.3%
Contains more SeleniumSelenium +∞%
~equal in Calcium ~116mg

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 1.3% 0% 0% 0% 44% 48% 63% 0% 0% 110% 0% 35% 0%
Contains more Vitamin CVitamin C +1475%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +305.1%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1041.3%
Contains more CholineCholine +∞%
Contains more Vitamin B3Vitamin B3 +188.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.209mg

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
12% 15% 20% 51% 2%
Protein: 11.82 g
Fats: 14.96 g
Carbs: 20.08 g
Water: 51.3 g
Other: 1.84 g
Contains more ProteinProtein +81.2%
Contains more CarbsCarbs +211.5%
Contains more OtherOther +88.6%
Contains more FatsFats +1116.3%
Contains more WaterWater +352.8%

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
50% 46% 4%
Saturated fat: Sat. Fat 3.803 g
Monounsaturated fat: Mono. Fat 3.474 g
Polyunsaturated fat: Poly. Fat 0.306 g
Contains less Sat. FatSaturated fat -93.8%
Contains more Poly. FatPolyunsaturated fat +33%
Contains more Mono. FatMonounsaturated fat +1417%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
94% 5%
Starch: 34.17 g
Sucrose: 1.98 g
Glucose: 0.13 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
12% 26% 42% 8% 12%
Starch: 0 g
Sucrose: 0.46 g
Glucose: 1.04 g
Fructose: 1.69 g
Lactose: 0.32 g
Maltose: 0.49 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +330.4%
Contains more GlucoseGlucose +700%
Contains more FructoseFructose +∞%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bean raw McDonald's Big Mac
Lower in price ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Bean raw McDonald's Big Mac DV% diff.
Folate 525µg 46µg 120%
Copper 0.893mg 0.098mg 88%
Fiber 15.5g 1.6g 56%
Selenium 27.9µg 51%
Vitamin B1 0.713mg 0.176mg 45%
Manganese 1.148mg 0.206mg 41%
Phosphorus 411mg 122mg 41%
Iron 5.07mg 2mg 38%
Vitamin B12 0µg 0.88µg 37%
Magnesium 176mg 20mg 37%
Potassium 1393mg 181mg 36%
Vitamin B6 0.474mg 36%
Fats 1.23g 14.96g 21%
Protein 21.42g 11.82g 19%
Sodium 12mg 460mg 19%
Saturated fat 0.235g 3.803g 16%
Vitamin B5 0.785mg 16%
Vitamin B3 1.174mg 3.384mg 14%
Carbs 62.55g 20.08g 14%
Starch 34.17g 14%
Cholesterol 0mg 36mg 12%
Choline 66.2mg 12%
Monounsaturated fat 0.229g 3.474g 8%
Vitamin C 6.3mg 0.4mg 7%
Vitamin K 5.6µg 5%
Calories 347kcal 257kcal 5%
Zinc 2.28mg 1.91mg 3%
Fructose 0g 1.69g 2%
Vitamin E 0.21mg 1%
Polyunsaturated fat 0.407g 0.306g 1%
Net carbs 47.05g 18.48g N/A
Calcium 113mg 116mg 0%
Sugar 2.11g 3.97g N/A
Vitamin B2 0.212mg 0.209mg 0%
Trans fat 0g 0.588g N/A
Tryptophan 0.237mg 0%
Threonine 0.81mg 0%
Isoleucine 0.871mg 0%
Leucine 1.558mg 0%
Lysine 1.356mg 0%
Methionine 0.259mg 0%
Phenylalanine 1.095mg 0%
Valine 0.998mg 0%
Histidine 0.556mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean raw McDonald's Big Mac
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
67%
Bean raw
23%
McDonald's Big Mac
Minerals Daily Need Coverage Score
131%
Bean raw
36%
McDonald's Big Mac

Comparison summary

Which food is cheaper?
McDonald's Big Mac
McDonald's Big Mac is cheaper (difference - $1.5)
Which food is lower in Cholesterol?
Bean raw
Bean raw is lower in Cholesterol (difference - 36mg)
Which food is lower in Sugar?
Bean raw
Bean raw is lower in Sugar (difference - 1.86g)
Which food contains less Sodium?
Bean raw
Bean raw contains less Sodium (difference - 448mg)
Which food is lower in Saturated fat?
Bean raw
Bean raw is lower in Saturated fat (difference - 3.568g)
Which food is lower in glycemic index?
Bean raw
Bean raw is lower in glycemic index (difference - 33)
Which food is richer in minerals?
Bean raw
Bean raw is relatively richer in minerals
Which food is richer in vitamins?
Bean raw
Bean raw is relatively richer in vitamins

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. McDonald's Big Mac - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170720/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.