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  6. Beans vs. Dulce de Leche

Beans vs. Dulce de Leche — In-Depth Nutrition Comparison

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The main differences between beans and dulce de Leche

  • Beans are richer in copper, fiber, and vitamin B1, yet dulce de Leche is richer in vitamin B2, calcium, vitamin B12, phosphorus, and choline.
  • Daily need coverage for vitamin B2 for dulce de Leche is 27% higher.
  • Beans contain less saturated fat.

Food types used in this article are Beans, baked, canned, no salt added and Dulce de Leche.

Infographic

Beans vs Dulce de Leche 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 16% 75% 31% 6.4% 1.3% 22% 83% 17% 0.26% 15%
Contains more MagnesiumMagnesium +45.5%
Contains more IronIron +70.6%
Contains more CopperCopper +5050%
Contains more ZincZinc +77.2%
Contains less SodiumSodium -99.2%
Contains more SeleniumSelenium +66.7%
Contains more CalciumCalcium +402%
Contains more PotassiumPotassium +18.2%
Contains more PhosphorusPhosphorus +85.6%

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
5
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 8.7% 25% 4% 3% 4% 93% 3.9% 50% 3.7% 39% 3.3% 8.3% 49%
Contains more Vitamin CVitamin C +19.2%
Contains more Vitamin B1Vitamin B1 +837.5%
Contains more Vitamin B3Vitamin B3 +104.8%
Contains more Vitamin B6Vitamin B6 +712.5%
Contains more FolateFolate +118.2%
Contains more Vitamin AVitamin A +1380%
Contains more Vitamin EVitamin E +33.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +575%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +62.5%
Contains more CholineCholine +189.3%

All nutrients comparison - raw data values

Nutrient Beans Dulce de Leche DV% diff.
Vitamin B2 0.06mg 0.405mg 27%
Copper 0.206mg 0.004mg 22%
Fiber 5.5g 0g 22%
Calcium 50mg 251mg 20%
Saturated fat 0.103g 4.534g 20%
Vitamin B5 0.835mg 17%
Vitamin B12 0µg 0.31µg 13%
Phosphorus 104mg 193mg 13%
Carbs 20.49g 55.35g 12%
Calories 105kcal 315kcal 11%
Choline 30.8mg 89.1mg 11%
Fats 0.4g 7.35g 11%
Vitamin B1 0.15mg 0.016mg 11%
Cholesterol 0mg 29mg 10%
Vitamin B6 0.13mg 0.016mg 9%
Vitamin A 5µg 74µg 8%
Zinc 1.4mg 0.79mg 6%
Sodium 1mg 129mg 6%
Monounsaturated fat 0.035g 2.143g 5%
Protein 4.8g 6.84g 4%
Folate 24µg 11µg 3%
Selenium 4.5µg 2.7µg 3%
Potassium 296mg 350mg 2%
Iron 0.29mg 0.17mg 2%
Magnesium 32mg 22mg 2%
Vitamin D 0µg 0.2µg 1%
Vitamin B3 0.43mg 0.21mg 1%
Polyunsaturated fat 0.172g 0.375g 1%
Vitamin C 3.1mg 2.6mg 1%
Vitamin D 0IU 6IU 1%
Net carbs 14.99g 55.35g N/A
Sugar 7.78g 49.74g N/A
Vitamin E 0.15mg 0.2mg 0%
Manganese 0.002mg 0%
Vitamin K 0.8µg 1.3µg 0%
Trans fat 0g 0.364g N/A
Fructose 0.32g 0%
Omega-3 - EPA 0g 0.004g N/A
Omega-3 - ALA 0.05g N/A
Omega-3 - DPA 0g 0.009g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.005g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 0.131g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beans
Beans
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
7% 7% 55% 29% 2%
Protein: 6.84 g
Fats: 7.35 g
Carbs: 55.35 g
Water: 28.71 g
Other: 1.75 g
Contains more WaterWater +152.9%
Contains more ProteinProtein +42.5%
Contains more FatsFats +1737.5%
Contains more CarbsCarbs +170.1%
~equal in Other ~1.75g

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
64% 30% 5%
Saturated fat: Sat. Fat 4.534 g
Monounsaturated fat: Mono. Fat 2.143 g
Polyunsaturated fat: Poly. Fat 0.375 g
Contains less Sat. FatSaturated fat -97.7%
Contains more Mono. FatMonounsaturated fat +6022.9%
Contains more Poly. FatPolyunsaturated fat +118%

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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. Dulce de Leche - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173461/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.