Beans vs. Pound cake — In-Depth Nutrition Comparison

Compare

How are beans and pound cake different?

Beans are higher in fiber, copper, and zinc; however, pound cake is richer in vitamin B12, iron, vitamin B2, and vitamin B3.
Daily need coverage for saturated fat for pound cake is 24% higher.
Beans contain 9 times more fiber than pound cake. While beans contain 5.5g of fiber, pound cake contains only 0.6g.
Beans have less saturated fat.
Beans have a lower glycemic index (33) than pound cake (54).

Beans, baked, canned, no salt added and Cake, pound, commercially prepared, butter (includes fresh and frozen) are the varieties used in this article.

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

Pound cake

Contains more MagnesiumMagnesium	+300%
Contains more PotassiumPotassium	+98.7%
Contains more CopperCopper	+390.5%
Contains more ZincZinc	+225.6%
Contains less SodiumSodium	-99.7%

Contains more IronIron	+410.3%
Contains more PhosphorusPhosphorus	+34.6%
Contains more SeleniumSelenium	+11.1%

~equal in Calcium ~47mg

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

Pound cake

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B6Vitamin B6	+261.1%

Contains more Vitamin AVitamin A	+1300%
Contains more Vitamin EVitamin E	+333.3%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B1Vitamin B1	+15.3%
Contains more Vitamin B2Vitamin B2	+315%
Contains more Vitamin B3Vitamin B3	+275.6%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more Vitamin KVitamin K	+112.5%
Contains more FolateFolate	+75%
Contains more CholineCholine	+113%

All nutrients comparison - raw data values

Nutrient			DV% diff.
Cholesterol	0mg	66mg	22%
Polyunsaturated fat	0.172g	3.419g	22%
Fats	0.4g	13.96g	21%
Saturated fat	0.103g	4.811g	21%
Fiber	5.5g	0.6g	20%
Copper	0.206mg	0.042mg	18%
Sodium	1mg	377mg	16%
Threonine		153mg	15%
Vitamin B12	0µg	0.36µg	15%
Vitamin B2	0.06mg	0.249mg	15%
Iron	0.29mg	1.48mg	15%
Calories	105kcal	353kcal	12%
Carbs	20.49g	53.64g	11%
Vitamin B5		0.485mg	10%
Zinc	1.4mg	0.43mg	9%
Monounsaturated fat	0.035g	3.02g	7%
Vitamin B3	0.43mg	1.615mg	7%
Starch		17.36g	7%
Vitamin A	5µg	70µg	7%
Vitamin B6	0.13mg	0.036mg	7%
Choline	30.8mg	65.6mg	6%
Magnesium	32mg	8mg	6%
Phosphorus	104mg	140mg	5%
Folate	24µg	42µg	5%
Manganese		0.11mg	5%
Vitamin D	0IU	34IU	4%
Potassium	296mg	149mg	4%
Vitamin D	0µg	0.8µg	4%
Vitamin C	3.1mg	0mg	3%
Vitamin E	0.15mg	0.65mg	3%
Vitamin B1	0.15mg	0.173mg	2%
Selenium	4.5µg	5µg	1%
Vitamin K	0.8µg	1.7µg	1%
Protein	4.8g	5g	0%
Net carbs	14.99g	53.04g	N/A
Calcium	50mg	47mg	0%
Sugar	7.78g	33.36g	N/A
Trans fat	0g	0.192g	N/A
Tryptophan		0.041mg	0%
Isoleucine		0.204mg	0%
Leucine		0.397mg	0%
Lysine		0.198mg	0%
Methionine		0.117mg	0%
Phenylalanine		0.239mg	0%
Valine		0.249mg	0%
Histidine		0.117mg	0%
Fructose		0.33g	0%
Omega-3 - EPA	0g	0.001g	N/A
Omega-3 - DHA	0g	0.007g	N/A
Omega-3 - ALA		0.372g	N/A
Omega-3 - DPA	0g	0.005g	N/A
Omega-6 - Gamma-linoleic acid		0.015g	N/A
Omega-6 - Dihomo-gamma-linoleic acid		0.008g	N/A
Omega-6 - Eicosadienoic acid		0.004g	N/A
Omega-6 - Linoleic acid		2.895g	N/A