Beans vs. Focaccia — In-Depth Nutrition Comparison
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Important differences between beans and focaccia
- Beans have more fiber and copper; however, focaccia has more iron, folate, vitamin B1, selenium, vitamin B3, vitamin B2, and vitamin E.
- Focaccia's daily need coverage for iron is 36% more.
- Beans have 3 times more fiber than focaccia. Beans have 5.5g of fiber, while focaccia has 1.8g.
- Beans are lower in sodium.
- Focaccia has a higher glycemic index than beans.
The food varieties used in the comparison are Beans, baked, canned, no salt added and Focaccia, Italian flatbread, plain.
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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.
| Contains more MagnesiumMagnesium | +60% |
| Contains more CalciumCalcium | +42.9% |
| Contains more PotassiumPotassium | +159.6% |
| Contains more CopperCopper | +126.4% |
| Contains less SodiumSodium | -99.8% |
| Contains more IronIron | +989.7% |
| Contains more PhosphorusPhosphorus | +23.1% |
| Contains more SeleniumSelenium | +253.3% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B6Vitamin B6 | +15% |
| Contains more CholineCholine | +962.1% |
| Contains more Vitamin EVitamin E | +846.7% |
| Contains more Vitamin B1Vitamin B1 | +213.3% |
| Contains more Vitamin B2Vitamin B2 | +401.7% |
| Contains more Vitamin B3Vitamin B3 | +753.5% |
| Contains more Vitamin KVitamin K | +612.5% |
| Contains more FolateFolate | +475% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 0.29mg | 3.16mg | 36% |
| Folate | 24µg | 138µg | 29% |
| Vitamin B1 | 0.15mg | 0.47mg | 27% |
| Sodium | 1mg | 561mg | 24% |
| Selenium | 4.5µg | 15.9µg | 21% |
| Vitamin B3 | 0.43mg | 3.67mg | 20% |
| Vitamin B2 | 0.06mg | 0.301mg | 19% |
| Manganese | 0.364mg | 16% | |
| Fiber | 5.5g | 1.8g | 15% |
| Monounsaturated fat | 0.035g | 5.67g | 14% |
| Vitamin B5 | 0.645mg | 13% | |
| Copper | 0.206mg | 0.091mg | 13% |
| Fats | 0.4g | 7.89g | 12% |
| Protein | 4.8g | 8.77g | 8% |
| Vitamin E | 0.15mg | 1.42mg | 8% |
| Calories | 105kcal | 249kcal | 7% |
| Potassium | 296mg | 114mg | 5% |
| Carbs | 20.49g | 35.82g | 5% |
| Choline | 30.8mg | 2.9mg | 5% |
| Polyunsaturated fat | 0.172g | 0.994g | 5% |
| Vitamin K | 0.8µg | 5.7µg | 4% |
| Saturated fat | 0.103g | 0.877g | 4% |
| Phosphorus | 104mg | 128mg | 3% |
| Magnesium | 32mg | 20mg | 3% |
| Vitamin C | 3.1mg | 0mg | 3% |
| Calcium | 50mg | 35mg | 2% |
| Vitamin A | 5µg | 0µg | 1% |
| Zinc | 1.4mg | 1.33mg | 1% |
| Vitamin B6 | 0.13mg | 0.113mg | 1% |
| Net carbs | 14.99g | 34.02g | N/A |
| Sugar | 7.78g | 1.75g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +58.1% |
| Contains more ProteinProtein | +82.7% |
| Contains more FatsFats | +1872.5% |
| Contains more CarbsCarbs | +74.8% |
~equal in
Other
~1.61g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -88.3% |
| Contains more Mono. FatMonounsaturated fat | +16100% |
| Contains more Poly. FatPolyunsaturated fat | +477.9% |
