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  6. Bean vs. Baked beans

Bean vs. Baked beans — In-Depth Nutrition Comparison

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The main differences between Bean and Baked beans

  • Bean is richer in Zinc, and Copper, yet Baked beans are richer in Iron, Folate, and Monounsaturated Fat.
  • Daily need coverage for Iron from Baked beans is 21% higher.
  • Bean contains 2 times more Zinc than Baked beans. Bean contains 1.4mg of Zinc, while Baked beans contain 0.73mg.
  • Bean contains less Saturated Fat.

Food types used in this article are Beans, baked, canned, no salt added and Beans, baked, home prepared.

Infographic

Bean 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.
Bean
Bean
3
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 31% 18% 32% 75% 53% 20% 47% 55% 33% 31%
Contains more CopperCopper +29.6%
Contains more ZincZinc +91.8%
Contains less SodiumSodium -99.8%
Contains more MagnesiumMagnesium +34.4%
Contains more CalciumCalcium +22%
Contains more PotassiumPotassium +20.9%
Contains more IronIron +586.2%
Contains more SeleniumSelenium +26.7%
~equal in Phosphorus ~109mg

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
7
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%
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 +181.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +22.4%
Contains more Vitamin B6Vitamin B6 +44.4%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more FolateFolate +100%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.136mg
~equal in Vitamin B3 ~0.408mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bean
Bean
1
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 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 WaterWater +11.4%
Contains more ProteinProtein +15.4%
Contains more FatsFats +1187.5%
Contains more OtherOther +46.8%
~equal in Carbs ~21.63g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bean
Bean
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
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 -94.7%
Contains more Mono. FatMonounsaturated Fat +5994.3%
Contains more Poly. FatPolyunsaturated fat +330.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bean Baked beans Opinion
Calories 105kcal 155kcal Baked beans
Protein 4.8g 5.54g Baked beans
Fats 0.4g 5.15g Baked beans
Vitamin C 3.1mg 1.1mg Bean
Net carbs 14.99g 16.13g Baked beans
Carbs 20.49g 21.63g Baked beans
Cholesterol 0mg 5mg Bean
Magnesium 32mg 43mg Baked beans
Calcium 50mg 61mg Baked beans
Potassium 296mg 358mg Baked beans
Iron 0.29mg 1.99mg Baked beans
Sugar 7.78g Baked beans
Fiber 5.5g 5.5g
Copper 0.206mg 0.159mg Bean
Zinc 1.4mg 0.73mg Bean
Phosphorus 104mg 109mg Baked beans
Sodium 1mg 422mg Bean
Vitamin A 106IU 0IU Bean
Vitamin A 5µg 0µg Bean
Vitamin E 0.15mg Bean
Manganese 0.255mg Baked beans
Selenium 4.5µg 5.7µg Baked beans
Vitamin B1 0.15mg 0.136mg Bean
Vitamin B2 0.06mg 0.049mg Bean
Vitamin B3 0.43mg 0.408mg Bean
Vitamin B5 0.155mg Baked beans
Vitamin B6 0.13mg 0.09mg Bean
Vitamin K 0.8µg Bean
Folate 24µg 48µg Baked beans
Choline 30.8mg Bean
Saturated Fat 0.103g 1.948g Bean
Monounsaturated Fat 0.035g 2.133g Baked beans
Polyunsaturated fat 0.172g 0.74g Baked beans
Tryptophan 0.067mg Baked beans
Threonine 0.228mg Baked beans
Isoleucine 0.242mg Baked beans
Leucine 0.428mg Baked beans
Lysine 0.379mg Baked beans
Methionine 0.086mg Baked beans
Phenylalanine 0.287mg Baked beans
Valine 0.282mg Baked beans
Histidine 0.153mg Baked beans

Which food is preferable for your diet?

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

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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
9%
Baked beans
Minerals Daily Need Coverage Score
25%
Bean
39%
Baked beans

Comparison summary

Which food is lower in Cholesterol?
Bean
Bean is lower in Cholesterol (difference - 5mg)
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 421mg)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 1.845g)
Which food is lower in glycemic index?
Bean
Bean is lower in glycemic index (difference - 7)
Which food is cheaper?
Bean
Bean is cheaper (difference - $0.3)
Which food is richer in vitamins?
Bean
Bean is relatively richer in vitamins
Which food is lower in Sugar?
Baked beans
Baked beans is lower in Sugar (difference - 7.78g)
Which food is richer in minerals?
Baked beans
Baked beans is relatively richer in minerals

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. 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.