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  6. Beans vs. Apple strudel

Beans vs. Apple strudel — In-Depth Nutrition Comparison

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Summary of differences between beans and apple strudel

  • Beans have more copper, fiber, zinc, phosphorus, vitamin B1, and vitamin B6; however, apple strudel is higher in vitamin B12 and vitamin E.
  • Beans cover your daily need for copper, 20% more than apple strudel.
  • Beans have 7 times more zinc than apple strudel. While beans have 1.4mg of zinc, apple strudel has only 0.19mg.
  • Beans have less saturated fat.
  • The glycemic index of apple strudel is higher.

These are the specific foods used in this comparison Beans, baked, canned, no salt added and Strudel, apple.

Infographic

Beans vs Apple strudel 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.
Beans
Beans
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 4.5% 13% 16% 10% 5.2% 14% 18% 25% 33%
Contains more MagnesiumMagnesium +255.6%
Contains more CalciumCalcium +233.3%
Contains more PotassiumPotassium +98.7%
Contains more CopperCopper +586.7%
Contains more ZincZinc +636.8%
Contains more PhosphorusPhosphorus +215.2%
Contains less SodiumSodium -99.3%
Contains more IronIron +44.8%
Contains more SeleniumSelenium +35.6%

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.
Beans
Beans
6
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 10% 1.7% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
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 5.7% 2% 28% 0% 10% 5.8% 6.2% 16% 11% 28% 7.3% 21% 9.5%
Contains more Vitamin CVitamin C +82.4%
Contains more Vitamin B1Vitamin B1 +275%
Contains more Vitamin B2Vitamin B2 +140%
Contains more Vitamin B3Vitamin B3 +30.3%
Contains more Vitamin B6Vitamin B6 +182.6%
Contains more CholineCholine +77%
Contains more Vitamin AVitamin A +20%
Contains more Vitamin EVitamin E +846.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +262.5%
Contains more FolateFolate +16.7%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Beans Apple strudel DV% diff.
Polyunsaturated fat 0.172g 5.315g 34%
Copper 0.206mg 0.03mg 20%
Fats 0.4g 11.2g 17%
Fiber 5.5g 2.2g 13%
Zinc 1.4mg 0.19mg 11%
Phosphorus 104mg 33mg 10%
Vitamin B1 0.15mg 0.04mg 9%
Saturated fat 0.103g 2.044g 9%
Vitamin B12 0µg 0.22µg 9%
Monounsaturated fat 0.035g 3.267g 8%
Manganese 0.19mg 8%
Vitamin E 0.15mg 1.42mg 8%
Calories 105kcal 274kcal 8%
Carbs 20.49g 41.1g 7%
Lysine 153mg 7%
Sodium 1mg 135mg 6%
Vitamin B6 0.13mg 0.046mg 6%
Magnesium 32mg 9mg 5%
Vitamin B5 0.27mg 5%
Potassium 296mg 149mg 4%
Calcium 50mg 15mg 4%
Vitamin B2 0.06mg 0.025mg 3%
Selenium 4.5µg 6.1µg 3%
Protein 4.8g 3.3g 3%
Choline 30.8mg 17.4mg 2%
Vitamin C 3.1mg 1.7mg 2%
Cholesterol 0mg 6mg 2%
Vitamin K 0.8µg 2.9µg 2%
Iron 0.29mg 0.42mg 2%
Folate 24µg 28µg 1%
Vitamin B3 0.43mg 0.33mg 1%
Net carbs 14.99g 38.9g N/A
Sugar 7.78g 25.75g N/A
Vitamin A 5µg 6µg 0%
Tryptophan 0.039mg 0%
Threonine 0.119mg 0%
Isoleucine 0.147mg 0%
Leucine 0.257mg 0%
Methionine 0.067mg 0%
Phenylalanine 0.151mg 0%
Valine 0.164mg 0%
Histidine 0.076mg 0%
Omega-3 - DHA 0g 0.001g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beans
Beans
3
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
3% 11% 41% 44%
Protein: 3.3 g
Fats: 11.2 g
Carbs: 41.1 g
Water: 43.5 g
Other: 0.9 g
Contains more ProteinProtein +45.5%
Contains more WaterWater +66.9%
Contains more OtherOther +90%
Contains more FatsFats +2700%
Contains more CarbsCarbs +100.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beans
Beans
1
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
19% 31% 50%
Saturated fat: Sat. Fat 2.044 g
Monounsaturated fat: Mono. Fat 3.267 g
Polyunsaturated fat: Poly. Fat 5.315 g
Contains less Sat. FatSaturated fat -95%
Contains more Mono. FatMonounsaturated fat +9234.3%
Contains more Poly. FatPolyunsaturated fat +2990.1%

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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. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/nutrients
  2. Apple strudel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175032/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.