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  6. Beans vs. Minestrone

Beans vs. Minestrone — In-Depth Nutrition Comparison

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How are beans and minestrone different?

  • Beans are higher in fiber, copper, phosphorus, vitamin B1, zinc, magnesium, and vitamin B6; however, minestrone is richer in vitamin A.
  • Daily need coverage for fiber for beans is 20% higher.
  • Beans contain 11 times more magnesium than minestrone. While beans contain 32mg of magnesium, minestrone contains only 3mg.
  • Beans have less sodium.
  • Beans have a lower glycemic index (33) than minestrone (47).

Beans, baked, canned, no salt added and Soup, minestrone, canned, prepared with equal volume water are the varieties used in this article.

Infographic

Beans vs Minestrone 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
Beans
8
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% 4.2% 11% 14% 17% 8.5% 9.9% 33% 20% 0%
Contains more MagnesiumMagnesium +966.7%
Contains more CalciumCalcium +257.1%
Contains more PotassiumPotassium +127.7%
Contains more CopperCopper +303.9%
Contains more ZincZinc +351.6%
Contains more PhosphorusPhosphorus +352.2%
Contains less SodiumSodium -99.6%
Contains more SeleniumSelenium +∞%
Contains more IronIron +31%

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
8
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 1.7% 16% 0% 0% 5.5% 4.2% 7.3% 8.4% 9.5% 0% 0% 11% 0%
Contains more Vitamin CVitamin C +520%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +581.8%
Contains more Vitamin B2Vitamin B2 +233.3%
Contains more Vitamin B6Vitamin B6 +217.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +60%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +880%
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~0.391mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Beans Minestrone DV% diff.
Fiber 5.5g 0.4g 20%
Copper 0.206mg 0.051mg 17%
Phosphorus 104mg 23mg 12%
Vitamin B1 0.15mg 0.022mg 11%
Sodium 1mg 254mg 11%
Zinc 1.4mg 0.31mg 10%
Selenium 4.5µg 8%
Vitamin B6 0.13mg 0.041mg 7%
Magnesium 32mg 3mg 7%
Manganese 0.152mg 7%
Choline 30.8mg 6%
Protein 4.8g 1.77g 6%
Carbs 20.49g 4.66g 5%
Potassium 296mg 130mg 5%
Vitamin A 5µg 49µg 5%
Calories 105kcal 34kcal 4%
Calcium 50mg 14mg 4%
Vitamin B2 0.06mg 0.018mg 3%
Vitamin B5 0.14mg 3%
Vitamin C 3.1mg 0.5mg 3%
Polyunsaturated fat 0.172g 0.46g 2%
Folate 24µg 15µg 2%
Fats 0.4g 1.04g 1%
Monounsaturated fat 0.035g 0.29g 1%
Vitamin E 0.15mg 1%
Vitamin K 0.8µg 1%
Iron 0.29mg 0.38mg 1%
Saturated fat 0.103g 0.23g 1%
Net carbs 14.99g 4.26g N/A
Cholesterol 0mg 1mg 0%
Sugar 7.78g N/A
Vitamin B3 0.43mg 0.391mg 0%
Tryptophan 0.013mg 0%
Threonine 0.043mg 0%
Isoleucine 0.054mg 0%
Leucine 0.098mg 0%
Lysine 0.076mg 0%
Methionine 0.018mg 0%
Phenylalanine 0.064mg 0%
Valine 0.074mg 0%
Histidine 0.03mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beans
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
2% 5% 91%
Protein: 1.77 g
Fats: 1.04 g
Carbs: 4.66 g
Water: 91.33 g
Other: 1.2 g
Contains more ProteinProtein +171.2%
Contains more CarbsCarbs +339.7%
Contains more OtherOther +42.5%
Contains more FatsFats +160%
Contains more WaterWater +25.8%

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
23% 30% 47%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.29 g
Polyunsaturated fat: Poly. Fat 0.46 g
Contains less Sat. FatSaturated fat -55.2%
Contains more Mono. FatMonounsaturated fat +728.6%
Contains more Poly. FatPolyunsaturated fat +167.4%

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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. Minestrone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172913/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.