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Baked beans vs. Beans — In-Depth Nutrition Comparison

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The main differences between baked beans and beans

  • Baked beans are richer in iron, folate, and monounsaturated fat, yet beans are richer in zinc and copper.
  • Daily need coverage for iron for baked beans is 21% higher.
  • Baked beans contain 422 times more sodium than beans. Baked beans contain 422mg of sodium, while beans contain 1mg.

Food types used in this article are Beans, baked, home prepared and Beans, baked, canned, no salt added.

Infographic

Baked beans vs Beans 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.
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%
Beans
Beans
3
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%
Contains more MagnesiumMagnesium +34.4%
Contains more CalciumCalcium +22%
Contains more PotassiumPotassium +20.9%
Contains more IronIron +586.2%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +26.7%
Contains more CopperCopper +29.6%
Contains more ZincZinc +91.8%
Contains less SodiumSodium -99.8%
~equal in Phosphorus ~104mg

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 Choline Choline 3.7% 0% 0% 0% 34% 11% 7.7% 9.3% 21% 0% 0% 36% 0%
Beans
Beans
8
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%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +100%
Contains more Vitamin CVitamin C +181.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +10.3%
Contains more Vitamin B2Vitamin B2 +22.4%
Contains more Vitamin B6Vitamin B6 +44.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.43mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Baked beans Beans DV% diff.
Iron 1.99mg 0.29mg 21%
Sodium 422mg 1mg 18%
Manganese 0.255mg 11%
Saturated fat 1.948g 0.103g 8%
Fats 5.15g 0.4g 7%
Choline 30.8mg 6%
Folate 48µg 24µg 6%
Zinc 0.73mg 1.4mg 6%
Monounsaturated fat 2.133g 0.035g 5%
Copper 0.159mg 0.206mg 5%
Polyunsaturated fat 0.74g 0.172g 4%
Calories 155kcal 105kcal 3%
Magnesium 43mg 32mg 3%
Vitamin B6 0.09mg 0.13mg 3%
Vitamin B5 0.155mg 3%
Selenium 5.7µg 4.5µg 2%
Cholesterol 5mg 0mg 2%
Potassium 358mg 296mg 2%
Vitamin C 1.1mg 3.1mg 2%
Vitamin A 0µg 5µg 1%
Calcium 61mg 50mg 1%
Vitamin K 0.8µg 1%
Phosphorus 109mg 104mg 1%
Vitamin B2 0.049mg 0.06mg 1%
Vitamin B1 0.136mg 0.15mg 1%
Protein 5.54g 4.8g 1%
Vitamin E 0.15mg 1%
Carbs 21.63g 20.49g 0%
Net carbs 16.13g 14.99g N/A
Sugar 7.78g N/A
Fiber 5.5g 5.5g 0%
Vitamin B3 0.408mg 0.43mg 0%
Tryptophan 0.067mg 0%
Threonine 0.228mg 0%
Isoleucine 0.242mg 0%
Leucine 0.428mg 0%
Lysine 0.379mg 0%
Methionine 0.086mg 0%
Phenylalanine 0.287mg 0%
Valine 0.282mg 0%
Histidine 0.153mg 0%

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
Beans
Beans
1
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Contains more ProteinProtein +15.4%
Contains more FatsFats +1187.5%
Contains more OtherOther +46.8%
Contains more WaterWater +11.4%
~equal in Carbs ~20.49g

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
Beans
Beans
1
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
Contains more Mono. FatMonounsaturated fat +5994.3%
Contains more Poly. FatPolyunsaturated fat +330.2%
Contains less Sat. FatSaturated fat -94.7%

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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. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/nutrients
  2. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.