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  6. Baked beans vs. Broccoli

Baked beans vs. Broccoli — In-Depth Nutrition Comparison

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A recap on the 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

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%

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%

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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. 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.