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Beans vs. Spread — In-Depth Nutrition Comparison

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Important differences between beans and spread

  • Beans have more fiber, copper, and phosphorus; however, spread has more vitamin B12, vitamin E, selenium, and vitamin B3.
  • Spread's daily need coverage for vitamin B12 is 47% more.
  • Beans have 28 times more fiber than spread. Beans have 5.5g of fiber, while spread has 0.2g.
  • Beans are lower in saturated fat.
  • Beans have a higher glycemic index than spread.

The food varieties used in the comparison are Beans, baked, canned, no salt added and Sandwich spread, pork, beef.

Infographic

Beans vs Spread 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
7
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%
Spread
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3.6% 9.7% 30% 43% 28% 25% 132% 3.4% 53%
Contains more MagnesiumMagnesium +300%
Contains more CalciumCalcium +316.7%
Contains more PotassiumPotassium +169.1%
Contains more CopperCopper +58.5%
Contains more ZincZinc +37.3%
Contains more PhosphorusPhosphorus +76.3%
Contains less SodiumSodium -99.9%
Contains more IronIron +172.4%
Contains more SeleniumSelenium +115.6%

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%
Spread
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 0% 8.7% 35% 9% 43% 31% 32% 26% 28% 140% 4% 1.5% 34%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +1100%
Contains more Vitamin AVitamin A +420%
Contains more Vitamin EVitamin E +1060%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +14.7%
Contains more Vitamin B2Vitamin B2 +123.3%
Contains more Vitamin B3Vitamin B3 +302.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +100%
Contains more CholineCholine +102.3%
~equal in Vitamin B6 ~0.12mg

All nutrients comparison - raw data values

Nutrient Beans Spread DV% diff.
Vitamin B12 0µg 1.12µg 47%
Sodium 1mg 1013mg 44%
Saturated fat 0.103g 5.977g 27%
Fats 0.4g 17.34g 26%
Fiber 5.5g 0.2g 21%
Monounsaturated fat 0.035g 7.584g 19%
Polyunsaturated fat 0.172g 2.565g 16%
Cholesterol 0mg 38mg 13%
Vitamin E 0.15mg 1.74mg 11%
Selenium 4.5µg 9.7µg 9%
Vitamin B5 0.43mg 9%
Vitamin B3 0.43mg 1.73mg 8%
Copper 0.206mg 0.13mg 8%
Calories 105kcal 235kcal 7%
Vitamin B2 0.06mg 0.134mg 6%
Folate 24µg 2µg 6%
Phosphorus 104mg 59mg 6%
Iron 0.29mg 0.79mg 6%
Protein 4.8g 7.66g 6%
Magnesium 32mg 8mg 6%
Choline 30.8mg 62.3mg 6%
Potassium 296mg 110mg 5%
Calcium 50mg 12mg 4%
Vitamin D 0µg 0.6µg 3%
Carbs 20.49g 11.94g 3%
Vitamin C 3.1mg 0mg 3%
Vitamin D 0IU 22IU 3%
Zinc 1.4mg 1.02mg 3%
Vitamin A 5µg 26µg 2%
Vitamin B1 0.15mg 0.172mg 2%
Vitamin K 0.8µg 1.6µg 1%
Vitamin B6 0.13mg 0.12mg 1%
Manganese 0.026mg 1%
Net carbs 14.99g 11.74g N/A
Sugar 7.78g 0g N/A
Tryptophan 0.082mg 0%
Threonine 0.334mg 0%
Isoleucine 0.334mg 0%
Leucine 0.6mg 0%
Lysine 0.663mg 0%
Methionine 0.196mg 0%
Phenylalanine 0.301mg 0%
Valine 0.356mg 0%
Histidine 0.279mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beans
2
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Spread
3
8% 17% 12% 60% 3%
Protein: 7.66 g
Fats: 17.34 g
Carbs: 11.94 g
Water: 60.28 g
Other: 2.78 g
Contains more CarbsCarbs +71.6%
Contains more WaterWater +20.4%
Contains more ProteinProtein +59.6%
Contains more FatsFats +4235%
Contains more OtherOther +62.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Spread
2
37% 47% 16%
Saturated fat: Sat. Fat 5.977 g
Monounsaturated fat: Mono. Fat 7.584 g
Polyunsaturated fat: Poly. Fat 2.565 g
Contains less Sat. FatSaturated fat -98.3%
Contains more Mono. FatMonounsaturated fat +21568.6%
Contains more Poly. FatPolyunsaturated fat +1391.3%

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. Spread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174583/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.