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Beans vs. Marshmallow — In-Depth Nutrition Comparison

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A recap on the differences between beans and marshmallow

  • Beans are higher than marshmallow in fiber, phosphorus, vitamin B1, zinc, copper, vitamin B6, potassium, magnesium, folate, and choline.
  • Beans cover your daily fiber needs 22% more than marshmallow.
  • Beans contain 308 times more choline than marshmallow. While beans contain 30.8mg of choline, marshmallow contains only 0.1mg.
  • The glycemic index of beans is lower.

Food varieties used in this article are Beans, baked, canned, no salt added and Candies, marshmallows.

Infographic

Beans vs Marshmallow 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
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% 0.9% 0.44% 8.6% 32% 1.1% 3.4% 10% 1% 9.3%
Contains more MagnesiumMagnesium +1500%
Contains more CalciumCalcium +1566.7%
Contains more PotassiumPotassium +5820%
Contains more IronIron +26.1%
Contains more CopperCopper +112.4%
Contains more ZincZinc +3400%
Contains more PhosphorusPhosphorus +1200%
Contains less SodiumSodium -98.8%
Contains more SeleniumSelenium +164.7%

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
10
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% 0% 0% 0% 0.25% 0.23% 1.5% 0.3% 0.69% 0% 0% 0.75% 0.05%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +14900%
Contains more Vitamin B2Vitamin B2 +5900%
Contains more Vitamin B3Vitamin B3 +451.3%
Contains more Vitamin B6Vitamin B6 +4233.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +2300%
Contains more CholineCholine +30700%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Beans Marshmallow DV% diff.
Fiber 5.5g 0.1g 22%
Carbs 20.49g 81.3g 20%
Phosphorus 104mg 8mg 14%
Vitamin B1 0.15mg 0.001mg 12%
Copper 0.206mg 0.097mg 12%
Zinc 1.4mg 0.04mg 12%
Calories 105kcal 318kcal 11%
Vitamin B6 0.13mg 0.003mg 10%
Potassium 296mg 5mg 9%
Magnesium 32mg 2mg 7%
Choline 30.8mg 0.1mg 6%
Folate 24µg 1µg 6%
Protein 4.8g 1.8g 6%
Vitamin B2 0.06mg 0.001mg 5%
Selenium 4.5µg 1.7µg 5%
Calcium 50mg 3mg 5%
Sodium 1mg 80mg 3%
Vitamin C 3.1mg 0mg 3%
Vitamin B3 0.43mg 0.078mg 2%
Vitamin K 0.8µg 0µg 1%
Vitamin E 0.15mg 0mg 1%
Polyunsaturated fat 0.172g 0.047g 1%
Vitamin A 5µg 0µg 1%
Iron 0.29mg 0.23mg 1%
Fats 0.4g 0.2g 0%
Net carbs 14.99g 81.2g N/A
Sugar 7.78g 57.56g N/A
Manganese 0.008mg 0%
Vitamin B5 0.005mg 0%
Saturated fat 0.103g 0.056g 0%
Monounsaturated fat 0.035g 0.08g 0%
Threonine 0.035mg 0%
Isoleucine 0.028mg 0%
Leucine 0.066mg 0%
Lysine 0.077mg 0%
Methionine 0.015mg 0%
Phenylalanine 0.042mg 0%
Valine 0.05mg 0%
Histidine 0.017mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beans
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
2% 81% 16%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 81.3 g
Water: 16.4 g
Other: 0.3 g
Contains more ProteinProtein +166.7%
Contains more FatsFats +100%
Contains more WaterWater +342.7%
Contains more OtherOther +470%
Contains more CarbsCarbs +296.8%

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
31% 44% 26%
Saturated fat: Sat. Fat 0.056 g
Monounsaturated fat: Mono. Fat 0.08 g
Polyunsaturated fat: Poly. Fat 0.047 g
Contains more Poly. FatPolyunsaturated fat +266%
Contains less Sat. FatSaturated fat -45.6%
Contains more Mono. FatMonounsaturated fat +128.6%

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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. Marshmallow - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167995/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.