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Beans vs. Marmalade — In-Depth Nutrition Comparison

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Important differences between beans and marmalade

  • Marmalade has less fiber, phosphorus, copper, zinc, vitamin B1, vitamin B6, potassium, magnesium, selenium, and choline.
  • Beans' daily need coverage for fiber is 19% more.
  • Beans have 35 times more zinc than marmalade. Beans have 1.4mg of zinc, while marmalade has 0.04mg.

The food varieties used in the comparison are Beans, baked, canned, no salt added and Marmalade, orange.

Infographic

Beans vs Marmalade infographic
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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.
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 1.4% 11% 3.3% 5.6% 30% 1.1% 1.7% 7.3% 2.6% 3.3%
Contains more MagnesiumMagnesium +1500%
Contains more CalciumCalcium +31.6%
Contains more PotassiumPotassium +700%
Contains more IronIron +93.3%
Contains more CopperCopper +128.9%
Contains more ZincZinc +3400%
Contains more PhosphorusPhosphorus +2500%
Contains less SodiumSodium -98.2%
Contains more SeleniumSelenium +650%

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
9
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 16% 1% 1.2% 0% 1.3% 5.8% 0.98% 0.9% 4.4% 0% 0% 6.8% 1.6%
Contains more Vitamin AVitamin A +66.7%
Contains more Vitamin EVitamin E +150%
Contains more Vitamin B1Vitamin B1 +2900%
Contains more Vitamin B2Vitamin B2 +140%
Contains more Vitamin B3Vitamin B3 +726.9%
Contains more Vitamin B6Vitamin B6 +584.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +166.7%
Contains more CholineCholine +926.7%
Contains more Vitamin CVitamin C +54.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Beans Marmalade DV% diff.
Fiber 5.5g 0.7g 19%
Carbs 20.49g 66.3g 15%
Phosphorus 104mg 4mg 14%
Copper 0.206mg 0.09mg 13%
Vitamin B1 0.15mg 0.005mg 12%
Zinc 1.4mg 0.04mg 12%
Vitamin B6 0.13mg 0.019mg 9%
Protein 4.8g 0.3g 9%
Potassium 296mg 37mg 8%
Selenium 4.5µg 0.6µg 7%
Calories 105kcal 246kcal 7%
Magnesium 32mg 2mg 7%
Choline 30.8mg 3mg 5%
Folate 24µg 9µg 4%
Vitamin B2 0.06mg 0.025mg 3%
Sodium 1mg 56mg 2%
Vitamin C 3.1mg 4.8mg 2%
Vitamin B3 0.43mg 0.052mg 2%
Iron 0.29mg 0.15mg 2%
Vitamin K 0.8µg 0µg 1%
Calcium 50mg 38mg 1%
Polyunsaturated fat 0.172g 0g 1%
Vitamin E 0.15mg 0.06mg 1%
Manganese 0.02mg 1%
Fats 0.4g 0g 1%
Net carbs 14.99g 65.6g N/A
Sugar 7.78g 60g N/A
Vitamin A 5µg 3µg 0%
Vitamin B5 0.015mg 0%
Saturated fat 0.103g 0g 0%
Monounsaturated fat 0.035g 0g 0%
Tryptophan 0.003mg 0%
Threonine 0.005mg 0%
Isoleucine 0.008mg 0%
Leucine 0.007mg 0%
Lysine 0.015mg 0%
Methionine 0.006mg 0%
Phenylalanine 0.01mg 0%
Valine 0.013mg 0%
Histidine 0.006mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beans
4
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
66% 33%
Protein: 0.3 g
Fats: 0 g
Carbs: 66.3 g
Water: 33.2 g
Other: 0.2 g
Contains more ProteinProtein +1500%
Contains more FatsFats +∞%
Contains more WaterWater +118.7%
Contains more OtherOther +755%
Contains more CarbsCarbs +223.6%

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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. Marmalade - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168819/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.