Beans vs. Sugar — In-Depth Nutrition Comparison
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The main differences between beans and sugar
- Beans are richer than sugar in copper, fiber, phosphorus, zinc, vitamin B1, vitamin B6, potassium, magnesium, selenium, and folate.
- Daily need coverage for copper for beans is 22% higher.
- Beans have a lower glycemic index than sugar.
Food types used in this article are Beans, baked, canned, no salt added and Sugars, granulated.
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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.
| Contains more MagnesiumMagnesium | +∞% |
| Contains more CalciumCalcium | +4900% |
| Contains more PotassiumPotassium | +14700% |
| Contains more IronIron | +480% |
| Contains more CopperCopper | +2842.9% |
| Contains more ZincZinc | +13900% |
| Contains more PhosphorusPhosphorus | +∞% |
| Contains more SeleniumSelenium | +650% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +215.8% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Carbs | 20.49g | 99.98g | 26% |
| Fiber | 5.5g | 0g | 22% |
| Copper | 0.206mg | 0.007mg | 22% |
| Phosphorus | 104mg | 0mg | 15% |
| Calories | 105kcal | 387kcal | 14% |
| Zinc | 1.4mg | 0.01mg | 13% |
| Vitamin B1 | 0.15mg | 0mg | 13% |
| Vitamin B6 | 0.13mg | 0mg | 10% |
| Protein | 4.8g | 0g | 10% |
| Potassium | 296mg | 2mg | 9% |
| Magnesium | 32mg | 0mg | 8% |
| Selenium | 4.5µg | 0.6µg | 7% |
| Folate | 24µg | 0µg | 6% |
| Choline | 30.8mg | 0mg | 6% |
| Calcium | 50mg | 1mg | 5% |
| Iron | 0.29mg | 0.05mg | 3% |
| Vitamin C | 3.1mg | 0mg | 3% |
| Vitamin B3 | 0.43mg | 0mg | 3% |
| Vitamin B2 | 0.06mg | 0.019mg | 3% |
| Vitamin K | 0.8µg | 0µg | 1% |
| Polyunsaturated fat | 0.172g | 0g | 1% |
| Vitamin E | 0.15mg | 0mg | 1% |
| Vitamin A | 5µg | 0µg | 1% |
| Fats | 0.4g | 0g | 1% |
| Net carbs | 14.99g | 99.98g | N/A |
| Sugar | 7.78g | 99.8g | N/A |
| Sodium | 1mg | 1mg | 0% |
| Manganese | 0.004mg | 0% | |
| Saturated fat | 0.103g | 0g | 0% |
| Monounsaturated fat | 0.035g | 0g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +∞% |
| Contains more FatsFats | +∞% |
| Contains more WaterWater | +362900% |
| Contains more OtherOther | +∞% |
| Contains more CarbsCarbs | +387.9% |
