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Baked beans vs. Broccoli — In-Depth Nutrition Comparison

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A recap on differences between baked beans and broccoli

  • Baked beans have more iron, copper, fiber, and phosphorus; however, broccoli is higher in vitamin C, vitamin A, vitamin B5, and vitamin B6.
  • Broccoli covers your daily vitamin C needs 98% more than baked beans.
  • Broccoli contains 50 times less saturated fat than baked beans. Baked beans contain 1.948g of saturated fat, while broccoli contains 0.039g.

Food varieties used in this article are Beans, baked, home prepared and Broccoli, raw.

Infographic

Baked beans vs Broccoli 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 15% 14% 28% 27% 16% 11% 28% 4.3% 27% 14%
Contains more MagnesiumMagnesium +104.8%
Contains more CalciumCalcium +29.8%
Contains more PotassiumPotassium +13.3%
Contains more IronIron +172.6%
Contains more CopperCopper +224.5%
Contains more ZincZinc +78%
Contains more PhosphorusPhosphorus +65.2%
Contains more ManganeseManganese +21.4%
Contains more SeleniumSelenium +128%
Contains less SodiumSodium -92.2%

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%
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 297% 10% 16% 0% 18% 27% 12% 34% 40% 0% 254% 47% 10%
Contains more Vitamin B1Vitamin B1 +91.5%
Contains more Vitamin CVitamin C +8009.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +138.8%
Contains more Vitamin B3Vitamin B3 +56.6%
Contains more Vitamin B5Vitamin B5 +269.7%
Contains more Vitamin B6Vitamin B6 +94.4%
Contains more FolateFolate +31.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
Contains more ProteinProtein +96.5%
Contains more FatsFats +1291.9%
Contains more CarbsCarbs +225.8%
Contains more OtherOther +188.5%
Contains more WaterWater +37%

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
44% 13% 43%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Mono. FatMonounsaturated fat +19290.9%
Contains more Poly. FatPolyunsaturated fat +1847.4%
Contains less Sat. FatSaturated fat -98%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Baked beans Broccoli
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Baked beans Broccoli DV% diff.
Vitamin C 1.1mg 89.2mg 98%
Vitamin K 101.6µg 85%
Sodium 422mg 33mg 17%
Iron 1.99mg 0.73mg 16%
Copper 0.159mg 0.049mg 12%
Fiber 5.5g 2.6g 12%
Saturated fat 1.948g 0.039g 9%
Vitamin B5 0.155mg 0.573mg 8%
Vitamin B6 0.09mg 0.175mg 7%
Fats 5.15g 0.37g 7%
Selenium 5.7µg 2.5µg 6%
Phosphorus 109mg 66mg 6%
Calories 155kcal 34kcal 6%
Monounsaturated fat 2.133g 0.011g 5%
Vitamin B2 0.049mg 0.117mg 5%
Polyunsaturated fat 0.74g 0.038g 5%
Protein 5.54g 2.82g 5%
Vitamin B1 0.136mg 0.071mg 5%
Vitamin E 0.78mg 5%
Magnesium 43mg 21mg 5%
Carbs 21.63g 6.64g 5%
Folate 48µg 63µg 4%
Zinc 0.73mg 0.41mg 3%
Choline 18.7mg 3%
Vitamin A 0µg 31µg 3%
Manganese 0.255mg 0.21mg 2%
Cholesterol 5mg 0mg 2%
Fructose 0.68g 1%
Calcium 61mg 47mg 1%
Potassium 358mg 316mg 1%
Vitamin B3 0.408mg 0.639mg 1%
Net carbs 16.13g 4.04g N/A
Sugar 1.7g N/A
Tryptophan 0.067mg 0.033mg 0%
Threonine 0.228mg 0.088mg 0%
Isoleucine 0.242mg 0.079mg 0%
Leucine 0.428mg 0.129mg 0%
Lysine 0.379mg 0.135mg 0%
Methionine 0.086mg 0.038mg 0%
Phenylalanine 0.287mg 0.117mg 0%
Valine 0.282mg 0.125mg 0%
Histidine 0.153mg 0.059mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Baked beans Broccoli
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
9%
Baked beans
59%
Broccoli
Minerals Daily Need Coverage Score
39%
Baked beans
19%
Broccoli

Comparison summary

Which food is lower in Cholesterol?
Broccoli
Broccoli is lower in Cholesterol (difference - 5mg)
Which food contains less Sodium?
Broccoli
Broccoli contains less Sodium (difference - 389mg)
Which food is lower in Saturated fat?
Broccoli
Broccoli is lower in Saturated fat (difference - 1.909g)
Which food is lower in glycemic index?
Broccoli
Broccoli is lower in glycemic index (difference - 8)
Which food is cheaper?
Broccoli
Broccoli is cheaper (difference - $1.4)
Which food is richer in vitamins?
Broccoli
Broccoli is relatively richer in vitamins
Which food is lower in Sugar?
Baked beans
Baked beans is lower in Sugar (difference - 1.7g)
Which food is richer in minerals?
Baked beans
Baked beans is relatively richer in minerals

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. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.