Beans vs. Vegetable — In-Depth Nutrition Comparison
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Summary of differences between beans and vegetable
- Beans have more copper, zinc, selenium, phosphorus, and vitamin B1; however, vegetable is higher in vitamin A, vitamin K, and iron.
- Vegetable covers your daily need for vitamin A, 83% more than beans.
- Beans have 15 times more selenium than vegetable. While beans have 4.5µg of selenium, vegetable has only 0.3µg.
- The glycemic index of vegetable is higher.
These are the specific foods used in this comparison Beans, baked, canned, no salt added and Vegetables, mixed, frozen, cooked, boiled, drained, without salt.
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.
| Contains more MagnesiumMagnesium | +45.5% |
| Contains more CalciumCalcium | +100% |
| Contains more PotassiumPotassium | +75.1% |
| Contains more CopperCopper | +148.2% |
| Contains more ZincZinc | +185.7% |
| Contains more PhosphorusPhosphorus | +103.9% |
| Contains less SodiumSodium | -97.1% |
| Contains more SeleniumSelenium | +1400% |
| Contains more IronIron | +182.8% |
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 B1Vitamin B1 | +111.3% |
| Contains more Vitamin B6Vitamin B6 | +75.7% |
| Contains more FolateFolate | +26.3% |
| Contains more CholineCholine | +27.8% |
| Contains more Vitamin AVitamin A | +4180% |
| Contains more Vitamin EVitamin E | +153.3% |
| Contains more Vitamin B2Vitamin B2 | +100% |
| Contains more Vitamin B3Vitamin B3 | +97.9% |
| Contains more Vitamin KVitamin K | +2837.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +67.8% |
| Contains more FatsFats | +166.7% |
| Contains more CarbsCarbs | +56.5% |
| Contains more OtherOther | +155.2% |
| Contains more WaterWater | +14.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +250% |
| Contains more Poly. FatPolyunsaturated fat | +138.9% |
| Contains less Sat. FatSaturated fat | -69.9% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin A | 5µg | 214µg | 23% |
| Vitamin K | 0.8µg | 23.5µg | 19% |
| Manganese | 0.379mg | 16% | |
| Copper | 0.206mg | 0.083mg | 14% |
| Selenium | 4.5µg | 0.3µg | 8% |
| Phosphorus | 104mg | 51mg | 8% |
| Zinc | 1.4mg | 0.49mg | 8% |
| Iron | 0.29mg | 0.82mg | 7% |
| Vitamin B1 | 0.15mg | 0.071mg | 7% |
| Vitamin B2 | 0.06mg | 0.12mg | 5% |
| Protein | 4.8g | 2.86g | 4% |
| Fiber | 5.5g | 4.4g | 4% |
| Vitamin B6 | 0.13mg | 0.074mg | 4% |
| Potassium | 296mg | 169mg | 4% |
| Calcium | 50mg | 25mg | 3% |
| Vitamin B3 | 0.43mg | 0.851mg | 3% |
| Vitamin B5 | 0.151mg | 3% | |
| Calories | 105kcal | 65kcal | 2% |
| Vitamin E | 0.15mg | 0.38mg | 2% |
| Magnesium | 32mg | 22mg | 2% |
| Carbs | 20.49g | 13.09g | 2% |
| Polyunsaturated fat | 0.172g | 0.072g | 1% |
| Folate | 24µg | 19µg | 1% |
| Choline | 30.8mg | 24.1mg | 1% |
| Sodium | 1mg | 35mg | 1% |
| Fats | 0.4g | 0.15g | 0% |
| Vitamin C | 3.1mg | 3.2mg | 0% |
| Net carbs | 14.99g | 8.69g | N/A |
| Sugar | 7.78g | 3.12g | N/A |
| Saturated fat | 0.103g | 0.031g | 0% |
| Monounsaturated fat | 0.035g | 0.01g | 0% |
| Tryptophan | 0.029mg | 0% | |
| Threonine | 0.115mg | 0% | |
| Isoleucine | 0.139mg | 0% | |
| Leucine | 0.19mg | 0% | |
| Lysine | 0.17mg | 0% | |
| Methionine | 0.034mg | 0% | |
| Phenylalanine | 0.12mg | 0% | |
| Valine | 0.149mg | 0% | |
| Histidine | 0.073mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
11%
20%
Minerals Daily Need Coverage Score
25%
19%
Comparison summary
Which food is lower in Sugar?
Vegetable is lower in Sugar (difference - 4.66g)
Which food is lower in Saturated fat?
Vegetable is lower in Saturated fat (difference - 0.072g)
Which food is cheaper?
Vegetable is cheaper (difference - $1)
Which food contains less Sodium?
Beans contains less Sodium (difference - 34mg)
Which food is lower in glycemic index?
Beans is lower in glycemic index (difference - 33)
Which food is richer in minerals?
Beans is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.