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Beans vs. Agave nectar — In-Depth Nutrition Comparison

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Differences between beans and agave nectar

  • Beans have more copper, fiber, phosphorus, zinc, potassium, and magnesium, while agave nectar has more vitamin K, vitamin C, vitamin B2, and vitamin B6.
  • Beans' daily need coverage for copper is 22% higher.
  • Agave nectar contains 140 times less zinc than beans. Beans contain 1.4mg of zinc, while agave nectar contains 0.01mg.
  • Agave nectar has a lower glycemic index. The glycemic index of agave nectar is 13, while the glycemic index of beans is 33.

The food types used in this comparison are Beans, baked, canned, no salt added and Sweetener, syrup, agave.

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Beans vs Agave nectar 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 0.71% 0.3% 0.35% 3.4% 3% 0.27% 0.43% 0.52% 0.65% 9.3%
Contains more MagnesiumMagnesium +3100%
Contains more CalciumCalcium +4900%
Contains more PotassiumPotassium +7300%
Contains more IronIron +222.2%
Contains more CopperCopper +2188.9%
Contains more ZincZinc +13900%
Contains more PhosphorusPhosphorus +10300%
Contains less SodiumSodium -75%
Contains more SeleniumSelenium +164.7%

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 57% 2.7% 20% 0% 31% 38% 13% 0% 54% 0% 56% 23% 7.3%
Contains more Vitamin B1Vitamin B1 +23%
Contains more CholineCholine +131.6%
Contains more Vitamin CVitamin C +448.4%
Contains more Vitamin AVitamin A +60%
Contains more Vitamin EVitamin E +553.3%
Contains more Vitamin B2Vitamin B2 +175%
Contains more Vitamin B3Vitamin B3 +60.2%
Contains more Vitamin B6Vitamin B6 +80%
Contains more Vitamin KVitamin K +2712.5%
Contains more FolateFolate +25%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Beans Agave nectar DV% diff.
Fructose 55.6g 70%
Copper 0.206mg 0.009mg 22%
Fiber 5.5g 0.2g 21%
Carbs 20.49g 76.37g 19%
Vitamin K 0.8µg 22.5µg 18%
Vitamin C 3.1mg 17mg 15%
Phosphorus 104mg 1mg 15%
Zinc 1.4mg 0.01mg 13%
Calories 105kcal 310kcal 10%
Protein 4.8g 0.09g 9%
Potassium 296mg 4mg 9%
Vitamin B2 0.06mg 0.165mg 8%
Vitamin B6 0.13mg 0.234mg 8%
Magnesium 32mg 1mg 7%
Vitamin E 0.15mg 0.98mg 6%
Calcium 50mg 1mg 5%
Selenium 4.5µg 1.7µg 5%
Iron 0.29mg 0.09mg 3%
Choline 30.8mg 13.3mg 3%
Folate 24µg 30µg 2%
Vitamin B3 0.43mg 0.689mg 2%
Vitamin B1 0.15mg 0.122mg 2%
Polyunsaturated fat 0.172g 0g 1%
Fats 0.4g 0.45g 0%
Net carbs 14.99g 76.17g N/A
Sugar 7.78g 68.03g N/A
Sodium 1mg 4mg 0%
Vitamin A 5µg 8µg 0%
Manganese 0.005mg 0%
Saturated fat 0.103g 0g 0%
Monounsaturated fat 0.035g 0g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
76% 23%
Protein: 0.09 g
Fats: 0.45 g
Carbs: 76.37 g
Water: 22.94 g
Other: 0.15 g
Contains more ProteinProtein +5233.3%
Contains more WaterWater +216.5%
Contains more OtherOther +1040%
Contains more FatsFats +12.5%
Contains more CarbsCarbs +272.7%

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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. Agave nectar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170277/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.