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  6. Baked beans vs. Avocado

Baked beans vs. Avocado — In-Depth Nutrition Comparison

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Important differences between baked beans and avocados

  • Baked beans have more iron, selenium, and phosphorus; however, avocados have more vitamin B5, vitamin B6, vitamin C, vitamin B3, folate, and vitamin B2.
  • Avocados' daily need coverage for vitamin B5 is 25% more.
  • Baked beans have 60 times more sodium than avocados. Baked beans have 422mg of sodium, while avocados have 7mg.

The food varieties used in the comparison are Beans, baked, home prepared and Avocados, raw, all commercial varieties.

Infographic

Baked beans vs Avocado 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 18% 32% 75% 53% 20% 47% 55% 33% 31%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
Contains more MagnesiumMagnesium +48.3%
Contains more CalciumCalcium +408.3%
Contains more IronIron +261.8%
Contains more ZincZinc +14.1%
Contains more PhosphorusPhosphorus +109.6%
Contains more ManganeseManganese +79.6%
Contains more SeleniumSelenium +1325%
Contains more PotassiumPotassium +35.5%
Contains more CopperCopper +19.5%
Contains less SodiumSodium -98.3%

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.
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 3.7% 0% 0% 0% 34% 11% 7.7% 9.3% 21% 0% 0% 36%
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 33% 2.3% 41% 0% 17% 30% 33% 83% 59% 0% 53% 61%
Contains more Vitamin B1Vitamin B1 +103%
Contains more Vitamin CVitamin C +809.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +165.3%
Contains more Vitamin B3Vitamin B3 +326%
Contains more Vitamin B5Vitamin B5 +796.1%
Contains more Vitamin B6Vitamin B6 +185.6%
Contains more FolateFolate +68.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Baked beans Avocado DV% diff.
Vitamin B5 0.155mg 1.389mg 25%
Monounsaturated fat 2.133g 9.799g 19%
Iron 1.99mg 0.55mg 18%
Sodium 422mg 7mg 18%
Vitamin K 21µg 18%
Fats 5.15g 14.66g 15%
Vitamin E 2.07mg 14%
Vitamin B6 0.09mg 0.257mg 13%
Vitamin C 1.1mg 10mg 10%
Selenium 5.7µg 0.4µg 10%
Phosphorus 109mg 52mg 8%
Vitamin B3 0.408mg 1.738mg 8%
Folate 48µg 81µg 8%
Protein 5.54g 2g 7%
Polyunsaturated fat 0.74g 1.816g 7%
Vitamin B1 0.136mg 0.067mg 6%
Vitamin B2 0.049mg 0.13mg 6%
Calcium 61mg 12mg 5%
Fiber 5.5g 6.7g 5%
Manganese 0.255mg 0.142mg 5%
Carbs 21.63g 8.53g 4%
Potassium 358mg 485mg 4%
Magnesium 43mg 29mg 3%
Copper 0.159mg 0.19mg 3%
Choline 14.2mg 3%
Cholesterol 5mg 0mg 2%
Zinc 0.73mg 0.64mg 1%
Vitamin A 0µg 7µg 1%
Saturated fat 1.948g 2.126g 1%
Calories 155kcal 160kcal 0%
Net carbs 16.13g 1.83g N/A
Sugar 0.66g N/A
Starch 0.11g 0%
Tryptophan 0.067mg 0.025mg 0%
Threonine 0.228mg 0.073mg 0%
Isoleucine 0.242mg 0.084mg 0%
Leucine 0.428mg 0.143mg 0%
Lysine 0.379mg 0.132mg 0%
Methionine 0.086mg 0.038mg 0%
Phenylalanine 0.287mg 0.097mg 0%
Valine 0.282mg 0.107mg 0%
Histidine 0.153mg 0.049mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 5% 22% 65% 3%
Protein: 5.54 g
Fats: 5.15 g
Carbs: 21.63 g
Water: 65.17 g
Other: 2.51 g
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Contains more ProteinProtein +177%
Contains more CarbsCarbs +153.6%
Contains more OtherOther +58.9%
Contains more FatsFats +184.7%
Contains more WaterWater +12.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
40% 44% 15%
Saturated fat: Sat. Fat 1.948 g
Monounsaturated fat: Mono. Fat 2.133 g
Polyunsaturated fat: Poly. Fat 0.74 g
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 g
Contains more Mono. FatMonounsaturated fat +359.4%
Contains more Poly. FatPolyunsaturated fat +145.4%
~equal in Saturated fat ~2.126g

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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. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/nutrients
  2. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.