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Beans vs. Margarine — In-Depth Nutrition Comparison

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What are the main differences between beans and margarine?

  • Beans are richer in copper, fiber, phosphorus, zinc, vitamin B1, and vitamin B6, while margarine is higher in vitamin K, vitamin A, and vitamin E.
  • Margarine's daily need coverage for vitamin K is 77% higher.
  • Beans are lower in saturated fat.
  • Beans have a higher glycemic index (33) than margarine (0).

We used Beans, baked, canned, no salt added and Margarine, regular, 80% fat, composite, stick, without salt types in this comparison.

Infographic

Beans vs Margarine 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
9
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 2.1% 0.9% 1.6% 2.3% 0% 0% 2.1% 0.26% 0% 0%
Contains more MagnesiumMagnesium +966.7%
Contains more CalciumCalcium +1566.7%
Contains more PotassiumPotassium +1544.4%
Contains more IronIron +383.3%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +1980%
Contains less SodiumSodium -50%
Contains more SeleniumSelenium +∞%
~equal in Manganese ~mg

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
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% 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 0.67% 273% 180% 0% 2.5% 8.5% 0.43% 0% 2.1% 13% 233% 0.75% 6.8%
Contains more Vitamin CVitamin C +1450%
Contains more Vitamin B1Vitamin B1 +1400%
Contains more Vitamin B2Vitamin B2 +62.2%
Contains more Vitamin B3Vitamin B3 +1769.6%
Contains more Vitamin B6Vitamin B6 +1344.4%
Contains more FolateFolate +2300%
Contains more CholineCholine +148.4%
Contains more Vitamin AVitamin A +16280%
Contains more Vitamin EVitamin E +5900%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +11525%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~mg

All nutrients comparison - raw data values

Nutrient Beans Margarine DV% diff.
Polyunsaturated fat 0.172g 24.302g 161%
Fats 0.4g 80.71g 124%
Monounsaturated fat 0.035g 38.877g 97%
Vitamin A 5µg 819µg 90%
Vitamin K 0.8µg 93µg 77%
Saturated fat 0.103g 15.189g 69%
Vitamin E 0.15mg 9mg 59%
Calories 105kcal 717kcal 31%
Copper 0.206mg 0mg 23%
Fiber 5.5g 0g 22%
Phosphorus 104mg 5mg 14%
Zinc 1.4mg 0mg 13%
Vitamin B1 0.15mg 0.01mg 12%
Protein 4.8g 0.16g 9%
Vitamin B6 0.13mg 0.009mg 9%
Potassium 296mg 18mg 8%
Selenium 4.5µg 0µg 8%
Magnesium 32mg 3mg 7%
Carbs 20.49g 0.7g 7%
Folate 24µg 1µg 6%
Calcium 50mg 3mg 5%
Vitamin B12 0µg 0.1µg 4%
Iron 0.29mg 0.06mg 3%
Vitamin B3 0.43mg 0.023mg 3%
Choline 30.8mg 12.4mg 3%
Vitamin C 3.1mg 0.2mg 3%
Vitamin B2 0.06mg 0.037mg 2%
Net carbs 14.99g 0.7g N/A
Sugar 7.78g 0g N/A
Sodium 1mg 2mg 0%
Trans fat 0g 14.89g N/A
Omega-3 - DPA 0g 0.006g N/A
Omega-6 - Linoleic acid 21.522g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beans
3
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
81% 17% 2%
Protein: 0.16 g
Fats: 80.71 g
Carbs: 0.7 g
Water: 16.52 g
Other: 1.91 g
Contains more ProteinProtein +2900%
Contains more CarbsCarbs +2827.1%
Contains more WaterWater +339.5%
Contains more FatsFats +20077.5%
Contains more OtherOther +11.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
19% 50% 31%
Saturated fat: Sat. Fat 15.189 g
Monounsaturated fat: Mono. Fat 38.877 g
Polyunsaturated fat: Poly. Fat 24.302 g
Contains less Sat. FatSaturated fat -99.3%
Contains more Mono. FatMonounsaturated fat +110977.1%
Contains more Poly. FatPolyunsaturated fat +14029.1%

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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. Margarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173585/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.