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  6. Beans vs. Danish pastry

Beans vs. Danish pastry — In-Depth Nutrition Comparison

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The main differences between beans and danish pastry

  • Beans are richer in fiber and copper, yet danish pastry is richer in selenium, iron, vitamin B2, vitamin B3, folate, and vitamin B12.
  • Daily need coverage for saturated fat for danish pastry is 33% higher.
  • Beans contain 6 times more fiber than danish pastry. Beans contain 5.5g of fiber, while danish pastry contains 1g.
  • Beans contain less saturated fat.
  • Beans have a lower glycemic index than danish pastry.

Food types used in this article are Beans, baked, canned, no salt added and Danish pastry, cheese.

Infographic

Beans vs Danish pastry 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
6
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 11% 11% 8.6% 68% 30% 19% 46% 54% 46% 103%
Contains more MagnesiumMagnesium +113.3%
Contains more CalciumCalcium +42.9%
Contains more PotassiumPotassium +202%
Contains more CopperCopper +131.5%
Contains more ZincZinc +100%
Contains less SodiumSodium -99.8%
Contains more IronIron +520.7%
Contains more SeleniumSelenium +320%
~equal in Phosphorus ~108mg

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
3
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 0.33% 12% 7% 0% 48% 60% 38% 18% 9.2% 25% 17% 45% 11%
Contains more Vitamin CVitamin C +3000%
Contains more Vitamin B6Vitamin B6 +225%
Contains more CholineCholine +53.2%
Contains more Vitamin AVitamin A +600%
Contains more Vitamin EVitamin E +133.3%
Contains more Vitamin B1Vitamin B1 +26.7%
Contains more Vitamin B2Vitamin B2 +333.3%
Contains more Vitamin B3Vitamin B3 +365.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +762.5%
Contains more FolateFolate +150%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Beans Danish pastry DV% diff.
Fats 0.4g 21.9g 33%
Saturated fat 0.103g 6.794g 30%
Monounsaturated fat 0.035g 11.313g 28%
Selenium 4.5µg 18.9µg 26%
Iron 0.29mg 1.8mg 19%
Sodium 1mg 417mg 18%
Fiber 5.5g 1g 18%
Polyunsaturated fat 0.172g 2.575g 16%
Vitamin B2 0.06mg 0.26mg 15%
Manganese 0.351mg 15%
Copper 0.206mg 0.089mg 13%
Calories 105kcal 374kcal 13%
Vitamin B3 0.43mg 2mg 10%
Folate 24µg 60µg 9%
Vitamin B12 0µg 0.2µg 8%
Cholesterol 0mg 23mg 8%
Vitamin B6 0.13mg 0.04mg 7%
Potassium 296mg 98mg 6%
Zinc 1.4mg 0.7mg 6%
Vitamin B5 0.304mg 6%
Carbs 20.49g 37.2g 6%
Protein 4.8g 8g 6%
Vitamin K 0.8µg 6.9µg 5%
Magnesium 32mg 15mg 4%
Vitamin B1 0.15mg 0.19mg 3%
Vitamin C 3.1mg 0.1mg 3%
Vitamin A 5µg 35µg 3%
Calcium 50mg 35mg 2%
Choline 30.8mg 20.1mg 2%
Vitamin E 0.15mg 0.35mg 1%
Phosphorus 104mg 108mg 1%
Net carbs 14.99g 36.2g N/A
Vitamin D 0IU 2IU 0%
Sugar 7.78g 6.95g N/A
Tryptophan 0.089mg 0%
Threonine 0.293mg 0%
Isoleucine 0.371mg 0%
Leucine 0.644mg 0%
Lysine 0.43mg 0%
Methionine 0.174mg 0%
Phenylalanine 0.402mg 0%
Valine 0.412mg 0%
Histidine 0.205mg 0%
Omega-3 - DHA 0g 0.001g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beans
Beans
2
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
8% 22% 37% 31%
Protein: 8 g
Fats: 21.9 g
Carbs: 37.2 g
Water: 31.4 g
Other: 1.5 g
Contains more WaterWater +131.2%
Contains more OtherOther +14%
Contains more ProteinProtein +66.7%
Contains more FatsFats +5375%
Contains more CarbsCarbs +81.6%

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
33% 55% 12%
Saturated fat: Sat. Fat 6.794 g
Monounsaturated fat: Mono. Fat 11.313 g
Polyunsaturated fat: Poly. Fat 2.575 g
Contains less Sat. FatSaturated fat -98.5%
Contains more Mono. FatMonounsaturated fat +32222.9%
Contains more Poly. FatPolyunsaturated fat +1397.1%

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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. Danish pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172754/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.