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  6. Beans vs. Tomato juice

Beans vs. Tomato juice — In-Depth Nutrition Comparison

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A recap on the differences between beans and tomato juice

  • Beans are higher in fiber, copper, phosphorus, zinc, and selenium, yet tomato juice is higher in vitamin C and vitamin A.
  • Tomato juice covers your daily vitamin C needs 74% more than beans.
  • Beans contain 14 times more fiber than tomato juice. While beans contain 5.5g of fiber, tomato juice contains only 0.4g.

Food varieties used in this article are Beans, baked, canned, no salt added and Tomato juice, canned, without salt added.

Infographic

Beans vs Tomato juice 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
Beans
8
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 7.9% 3% 19% 15% 14% 3% 8.1% 1.3% 8.9% 2.7%
Contains more MagnesiumMagnesium +190.9%
Contains more CalciumCalcium +400%
Contains more PotassiumPotassium +36.4%
Contains more CopperCopper +390.5%
Contains more ZincZinc +1172.7%
Contains more PhosphorusPhosphorus +447.4%
Contains less SodiumSodium -90%
Contains more SeleniumSelenium +800%
Contains more IronIron +34.5%

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
Beans
4
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 234% 7.7% 6.4% 0% 25% 18% 13% 0% 16% 0% 5.8% 15% 3.7%
Contains more Vitamin B1Vitamin B1 +50%
Contains more Vitamin B6Vitamin B6 +85.7%
Contains more FolateFolate +20%
Contains more CholineCholine +352.9%
Contains more Vitamin CVitamin C +2161.3%
Contains more Vitamin AVitamin A +360%
Contains more Vitamin EVitamin E +113.3%
Contains more Vitamin B2Vitamin B2 +30%
Contains more Vitamin B3Vitamin B3 +56.5%
Contains more Vitamin KVitamin K +187.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Beans Tomato juice DV% diff.
Vitamin C 3.1mg 70.1mg 74%
Fiber 5.5g 0.4g 20%
Copper 0.206mg 0.042mg 18%
Phosphorus 104mg 19mg 12%
Zinc 1.4mg 0.11mg 12%
Protein 4.8g 0.85g 8%
Selenium 4.5µg 0.5µg 7%
Carbs 20.49g 3.53g 6%
Magnesium 32mg 11mg 5%
Vitamin B6 0.13mg 0.07mg 5%
Calcium 50mg 10mg 4%
Choline 30.8mg 6.8mg 4%
Vitamin B1 0.15mg 0.1mg 4%
Calories 105kcal 17kcal 4%
Manganese 0.068mg 3%
Potassium 296mg 217mg 2%
Vitamin B3 0.43mg 0.673mg 2%
Fructose 1.33g 2%
Vitamin A 5µg 23µg 2%
Folate 24µg 20µg 1%
Polyunsaturated fat 0.172g 0.027g 1%
Vitamin K 0.8µg 2.3µg 1%
Vitamin B2 0.06mg 0.078mg 1%
Vitamin E 0.15mg 0.32mg 1%
Iron 0.29mg 0.39mg 1%
Fats 0.4g 0.29g 0%
Net carbs 14.99g 3.13g N/A
Sugar 7.78g 2.58g N/A
Sodium 1mg 10mg 0%
Saturated fat 0.103g 0.019g 0%
Monounsaturated fat 0.035g 0.005g 0%
Tryptophan 0.006mg 0%
Threonine 0.026mg 0%
Isoleucine 0.017mg 0%
Leucine 0.024mg 0%
Lysine 0.026mg 0%
Methionine 0.005mg 0%
Phenylalanine 0.026mg 0%
Valine 0.017mg 0%
Histidine 0.014mg 0%
Omega-3 - ALA 0.005g N/A
Omega-6 - Linoleic acid 0.022g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beans
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
4% 94%
Protein: 0.85 g
Fats: 0.29 g
Carbs: 3.53 g
Water: 94.24 g
Other: 1.09 g
Contains more ProteinProtein +464.7%
Contains more FatsFats +37.9%
Contains more CarbsCarbs +480.5%
Contains more OtherOther +56.9%
Contains more WaterWater +29.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beans
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
37% 10% 53%
Saturated fat: Sat. Fat 0.019 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.027 g
Contains more Mono. FatMonounsaturated fat +600%
Contains more Poly. FatPolyunsaturated fat +537%
Contains less Sat. FatSaturated fat -81.6%

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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. Tomato juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170545/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.