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Bean vs. Bean — In-Depth Nutrition Comparison

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How are Bean and Bean different?

    Beans, baked, canned, no salt added and Beans, baked, canned, no salt added types were used in this article.

    Infographic

    Bean vs Bean 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.
    Bean
    Bean
    0
    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%
    Bean
    Bean
    0
    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%
    ~equal in Magnesium ~32mg
    ~equal in Calcium ~50mg
    ~equal in Potassium ~296mg
    ~equal in Iron ~0.29mg
    ~equal in Copper ~0.206mg
    ~equal in Zinc ~1.4mg
    ~equal in Phosphorus ~104mg
    ~equal in Sodium ~1mg
    ~equal in Manganese ~mg
    ~equal in Selenium ~4.5µg

    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.
    Bean
    Bean
    0
    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% 6.4% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
    Bean
    Bean
    0
    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% 6.4% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
    ~equal in Vitamin C ~3.1mg
    ~equal in Vitamin A ~106IU
    ~equal in Vitamin E ~0.15mg
    ~equal in Vitamin D ~0µg
    ~equal in Vitamin B1 ~0.15mg
    ~equal in Vitamin B2 ~0.06mg
    ~equal in Vitamin B3 ~0.43mg
    ~equal in Vitamin B5 ~mg
    ~equal in Vitamin B6 ~0.13mg
    ~equal in Vitamin B12 ~0µg
    ~equal in Vitamin K ~0.8µg
    ~equal in Folate ~24µg
    ~equal in Choline ~30.8mg

    Macronutrient Comparison

    Macronutrient breakdown side-by-side comparison
    Bean
    Bean
    0
    5% 20% 73% 2%
    Protein: 4.8 g
    Fats: 0.4 g
    Carbs: 20.49 g
    Water: 72.6 g
    Other: 1.71 g
    Bean
    Bean
    0
    5% 20% 73% 2%
    Protein: 4.8 g
    Fats: 0.4 g
    Carbs: 20.49 g
    Water: 72.6 g
    Other: 1.71 g
    ~equal in Protein ~4.8g
    ~equal in Fats ~0.4g
    ~equal in Carbs ~20.49g
    ~equal in Water ~72.6g
    ~equal in Other ~1.71g

    Fat Type Comparison

    Fat type breakdown side-by-side comparison
    Bean
    Bean
    0
    33% 11% 55%
    Saturated Fat: Sat. Fat 0.103 g
    Monounsaturated Fat: Mono. Fat 0.035 g
    Polyunsaturated fat: Poly. Fat 0.172 g
    Bean
    Bean
    0
    33% 11% 55%
    Saturated Fat: Sat. Fat 0.103 g
    Monounsaturated Fat: Mono. Fat 0.035 g
    Polyunsaturated fat: Poly. Fat 0.172 g
    ~equal in Saturated Fat ~0.103g
    ~equal in Monounsaturated Fat ~0.035g
    ~equal in Polyunsaturated fat ~0.172g

    Comparison summary table

    Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
    Bean Bean
    Lower in Cholesterol Equal
    Lower in Sugar Equal
    Lower in Sodium Equal
    Lower in Saturated Fat Equal
    Lower in Glycemic Index Equal
    Lower in price Equal
    Rich in minerals Equal
    Rich in vitamins Equal

    All nutrients comparison - raw data values

    Nutrient Bean Bean Opinion
    Calories 105kcal 105kcal
    Protein 4.8g 4.8g
    Fats 0.4g 0.4g
    Vitamin C 3.1mg 3.1mg
    Net carbs 14.99g 14.99g
    Carbs 20.49g 20.49g
    Magnesium 32mg 32mg
    Calcium 50mg 50mg
    Potassium 296mg 296mg
    Iron 0.29mg 0.29mg
    Sugar 7.78g 7.78g
    Fiber 5.5g 5.5g
    Copper 0.206mg 0.206mg
    Zinc 1.4mg 1.4mg
    Phosphorus 104mg 104mg
    Sodium 1mg 1mg
    Vitamin A 106IU 106IU
    Vitamin A RAE 5µg 5µg
    Vitamin E 0.15mg 0.15mg
    Selenium 4.5µg 4.5µg
    Vitamin B1 0.15mg 0.15mg
    Vitamin B2 0.06mg 0.06mg
    Vitamin B3 0.43mg 0.43mg
    Vitamin B6 0.13mg 0.13mg
    Vitamin K 0.8µg 0.8µg
    Folate 24µg 24µg
    Choline 30.8mg 30.8mg
    Saturated Fat 0.103g 0.103g
    Monounsaturated Fat 0.035g 0.035g
    Polyunsaturated fat 0.172g 0.172g

    Which food is preferable for your diet?

    ok
    ok
    is better in case of low diet
    Bean Bean
    Low Calories diet Equal
    Low Fats diet Equal
    Low Carbs diet Equal
    Low Glycemic Index diet Equal

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    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
    11%
    Bean
    11%
    Bean
    Minerals Daily Need Coverage Score
    25%
    Bean
    25%
    Bean

    Comparison summary

    Which food contains less Cholesterol?
    ?
    The foods are relatively equal in Cholesterol (0 mg)
    Which food contains less Sugar?
    ?
    The foods are relatively equal in Sugar (7.78 g)
    Which food contains less Sodium?
    ?
    The foods are relatively equal in Sodium (1 mg)
    Which food contains less Saturated Fat?
    ?
    The foods are relatively equal in Saturated Fat (0.103 g)
    Which food is lower in glycemic index?
    ?
    The foods have equal glycemic indexes (33)
    Which food is cheaper?
    ?
    The foods are relatively equal in price ($1.5)
    Which food is richer in minerals?
    ?
    It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
    Which food is richer in vitamins?
    ?
    It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

    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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/nutrients
    2. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.