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Beans vs. Jalapeño — In-Depth Nutrition Comparison

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How are beans and jalapeño different?

  • Beans have more copper, zinc, phosphorus, fiber, and vitamin B1; however, jalapeño is richer in vitamin C, vitamin E, vitamin B6, vitamin A, and vitamin K.
  • Jalapeño covers your daily need for vitamin C, 128% more than beans.
  • Beans have 10 times more zinc than jalapeño. Beans have 1.4mg of zinc, while jalapeño has 0.14mg.

Beans, baked, canned, no salt added and Peppers, jalapeno, raw types were used in this article.

Infographic

Beans vs Jalapeño 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 11% 3.6% 22% 9.4% 15% 3.8% 11% 0.39% 13% 2.2%
Contains more MagnesiumMagnesium +113.3%
Contains more CalciumCalcium +316.7%
Contains more PotassiumPotassium +19.4%
Contains more IronIron +16%
Contains more CopperCopper +347.8%
Contains more ZincZinc +900%
Contains more PhosphorusPhosphorus +300%
Contains less SodiumSodium -66.7%
Contains more SeleniumSelenium +1025%

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
2
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 395% 18% 72% 0% 10% 16% 24% 19% 97% 0% 46% 20% 4.1%
Contains more Vitamin B1Vitamin B1 +275%
Contains more CholineCholine +310.7%
Contains more Vitamin CVitamin C +3725.8%
Contains more Vitamin AVitamin A +980%
Contains more Vitamin EVitamin E +2286.7%
Contains more Vitamin B2Vitamin B2 +16.7%
Contains more Vitamin B3Vitamin B3 +197.7%
Contains more Vitamin B6Vitamin B6 +222.3%
Contains more Vitamin KVitamin K +2212.5%
Contains more FolateFolate +12.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
7% 92%
Protein: 0.91 g
Fats: 0.37 g
Carbs: 6.5 g
Water: 91.69 g
Other: 0.53 g
Contains more ProteinProtein +427.5%
Contains more CarbsCarbs +215.2%
Contains more OtherOther +222.6%
Contains more WaterWater +26.3%
~equal in Fats ~0.37g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beans
2
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
39% 12% 48%
Saturated fat: Sat. Fat 0.092 g
Monounsaturated fat: Mono. Fat 0.029 g
Polyunsaturated fat: Poly. Fat 0.112 g
Contains more Mono. FatMonounsaturated fat +20.7%
Contains more Poly. FatPolyunsaturated fat +53.6%
Contains less Sat. FatSaturated fat -10.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Beans Jalapeño
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sodium ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Beans Jalapeño DV% diff.
Vitamin C 3.1mg 118.6mg 128%
Vitamin E 0.15mg 3.58mg 23%
Vitamin B6 0.13mg 0.419mg 22%
Copper 0.206mg 0.046mg 18%
Vitamin K 0.8µg 18.5µg 15%
Phosphorus 104mg 26mg 11%
Zinc 1.4mg 0.14mg 11%
Fiber 5.5g 2.8g 11%
Vitamin B1 0.15mg 0.04mg 9%
Protein 4.8g 0.91g 8%
Selenium 4.5µg 0.4µg 7%
Vitamin B5 0.315mg 6%
Vitamin B3 0.43mg 1.28mg 5%
Carbs 20.49g 6.5g 5%
Vitamin A 5µg 54µg 5%
Choline 30.8mg 7.5mg 4%
Manganese 0.097mg 4%
Calories 105kcal 29kcal 4%
Magnesium 32mg 15mg 4%
Calcium 50mg 12mg 4%
Fructose 2.63g 3%
Vitamin B2 0.06mg 0.07mg 1%
Potassium 296mg 248mg 1%
Folate 24µg 27µg 1%
Fats 0.4g 0.37g 0%
Net carbs 14.99g 3.7g N/A
Iron 0.29mg 0.25mg 0%
Sugar 7.78g 4.12g N/A
Sodium 1mg 3mg 0%
Saturated fat 0.103g 0.092g 0%
Monounsaturated fat 0.035g 0.029g 0%
Polyunsaturated fat 0.172g 0.112g 0%
Omega-3 - ALA 0.05g N/A
Omega-6 - Linoleic acid 0.062g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beans Jalapeño
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
11%
Beans
55%
Jalapeño
Minerals Daily Need Coverage Score
25%
Beans
9%
Jalapeño

Comparison summary

Which food is lower in Sugar?
Jalapeño
Jalapeño is lower in Sugar (difference - 3.66g)
Which food is lower in Saturated fat?
Jalapeño
Jalapeño is lower in Saturated fat (difference - 0.011g)
Which food is lower in glycemic index?
Jalapeño
Jalapeño is lower in glycemic index (difference - 1)
Which food is cheaper?
Jalapeño
Jalapeño is cheaper (difference - $0.7)
Which food is richer in vitamins?
Jalapeño
Jalapeño is relatively richer in vitamins
Which food contains less Sodium?
Beans
Beans contains less Sodium (difference - 2mg)
Which food is richer in minerals?
Beans
Beans is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Jalapeño - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168576/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.