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  6. Beans vs. Gingerbread

Beans vs. Gingerbread — In-Depth Nutrition Comparison

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A recap on the differences between beans and gingerbread

  • Beans are higher in zinc and phosphorus, yet gingerbread is higher in iron, selenium, magnesium, vitamin B3, and vitamin B2.
  • Gingerbread covers your daily iron needs 32% more than beans.
  • Beans contain 4 times more zinc than gingerbread. While beans contain 1.4mg of zinc, gingerbread contains only 0.39mg.
  • The amount of saturated fat in beans is lower.
  • The glycemic index of beans is lower.

Food varieties used in this article are Beans, baked, canned, no salt added and Cake, gingerbread, prepared from recipe.

Infographic

Beans vs Gingerbread 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
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 50% 21% 39% 108% 65% 11% 23% 43% 89% 89%
Contains more ZincZinc +259%
Contains more PhosphorusPhosphorus +92.6%
Contains less SodiumSodium -99.7%
Contains more MagnesiumMagnesium +118.8%
Contains more CalciumCalcium +42%
Contains more PotassiumPotassium +48.3%
Contains more IronIron +893.1%
Contains more SeleniumSelenium +262.2%
~equal in Copper ~0.195mg

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
4
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% 4.7% 0% 0% 48% 37% 33% 23% 44% 7.5% 0% 25% 0%
Contains more Vitamin CVitamin C +3000%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +180%
Contains more Vitamin B1Vitamin B1 +26.7%
Contains more Vitamin B2Vitamin B2 +170%
Contains more Vitamin B3Vitamin B3 +304.2%
Contains more Vitamin B6Vitamin B6 +46.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +37.5%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Beans Gingerbread DV% diff.
Iron 0.29mg 2.88mg 32%
Manganese 0.683mg 30%
Polyunsaturated fat 0.172g 4.216g 27%
Fats 0.4g 16.4g 25%
Fiber 5.5g 22%
Selenium 4.5µg 16.3µg 21%
Monounsaturated fat 0.035g 7.124g 18%
Saturated fat 0.103g 4.122g 18%
Sodium 1mg 327mg 14%
Calories 105kcal 356kcal 13%
Cholesterol 0mg 32mg 11%
Carbs 20.49g 49.2g 10%
Magnesium 32mg 70mg 9%
Zinc 1.4mg 0.39mg 9%
Vitamin B5 0.375mg 8%
Vitamin B3 0.43mg 1.738mg 8%
Vitamin B2 0.06mg 0.162mg 8%
Phosphorus 104mg 54mg 7%
Choline 30.8mg 6%
Vitamin B6 0.13mg 0.19mg 5%
Potassium 296mg 439mg 4%
Vitamin B12 0µg 0.06µg 3%
Vitamin B1 0.15mg 0.19mg 3%
Vitamin C 3.1mg 0.1mg 3%
Protein 4.8g 3.9g 2%
Folate 24µg 33µg 2%
Calcium 50mg 71mg 2%
Vitamin E 0.15mg 1%
Vitamin A 5µg 14µg 1%
Copper 0.206mg 0.195mg 1%
Vitamin K 0.8µg 1%
Net carbs 14.99g 49.2g N/A
Sugar 7.78g N/A
Tryptophan 0.047mg 0%
Threonine 0.124mg 0%
Isoleucine 0.151mg 0%
Leucine 0.279mg 0%
Lysine 0.131mg 0%
Methionine 0.08mg 0%
Phenylalanine 0.195mg 0%
Valine 0.173mg 0%
Histidine 0.087mg 0%
Omega-3 - DHA 0g 0.003g 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
4% 16% 49% 28% 3%
Protein: 3.9 g
Fats: 16.4 g
Carbs: 49.2 g
Water: 28 g
Other: 2.5 g
Contains more ProteinProtein +23.1%
Contains more WaterWater +159.3%
Contains more FatsFats +4000%
Contains more CarbsCarbs +140.1%
Contains more OtherOther +46.2%

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
27% 46% 27%
Saturated fat: Sat. Fat 4.122 g
Monounsaturated fat: Mono. Fat 7.124 g
Polyunsaturated fat: Poly. Fat 4.216 g
Contains less Sat. FatSaturated fat -97.5%
Contains more Mono. FatMonounsaturated fat +20254.3%
Contains more Poly. FatPolyunsaturated fat +2351.2%

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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. Gingerbread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172702/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.