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Baked beans vs. Chinese broccoli — In-Depth Nutrition Comparison

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The main differences between baked beans and chinese broccoli

  • Baked beans are richer in iron, fiber, copper, phosphorus, and selenium, yet chinese broccoli is richer in vitamin A, vitamin C, and folate.
  • Daily need coverage for vitamin A for chinese broccoli is 33% higher.
  • Baked beans contain 60 times more sodium than chinese broccoli. Baked beans contain 422mg of sodium, while chinese broccoli contains 7mg.

Food types used in this article are Beans, baked, home prepared and Broccoli, chinese, cooked.

Infographic

Baked beans vs Chinese broccoli 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 30% 23% 21% 20% 11% 18% 0.91% 34% 7.1%
Contains more MagnesiumMagnesium +138.9%
Contains more PotassiumPotassium +37.2%
Contains more IronIron +255.4%
Contains more CopperCopper +160.7%
Contains more ZincZinc +87.2%
Contains more PhosphorusPhosphorus +165.9%
Contains more SeleniumSelenium +338.5%
Contains more CalciumCalcium +63.9%
Contains less SodiumSodium -98.3%
~equal in Manganese ~0.264mg

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 94% 27% 9.6% 0% 24% 34% 8.2% 9.5% 16% 0% 212% 74% 14%
Contains more Vitamin B1Vitamin B1 +43.2%
Contains more Vitamin B6Vitamin B6 +28.6%
Contains more Vitamin CVitamin C +2463.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +198%
Contains more FolateFolate +106.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.437mg
~equal in Vitamin B5 ~0.159mg
~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
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 g
Contains more ProteinProtein +386%
Contains more FatsFats +615.3%
Contains more CarbsCarbs +467.7%
Contains more OtherOther +217.7%
Contains more WaterWater +43.5%

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
22% 10% 67%
Saturated fat: Sat. Fat 0.11 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.33 g
Contains more Mono. FatMonounsaturated fat +4166%
Contains more Poly. FatPolyunsaturated fat +124.2%
Contains less Sat. FatSaturated fat -94.4%

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 Chinese 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 Chinese broccoli DV% diff.
Vitamin K 84.8µg 71%
Vitamin C 1.1mg 28.2mg 30%
Sodium 422mg 7mg 18%
Iron 1.99mg 0.56mg 18%
Folate 48µg 99µg 13%
Fiber 5.5g 2.5g 12%
Copper 0.159mg 0.061mg 11%
Phosphorus 109mg 41mg 10%
Protein 5.54g 1.14g 9%
Vitamin A 0µg 82µg 9%
Selenium 5.7µg 1.3µg 8%
Saturated fat 1.948g 0.11g 8%
Vitamin B2 0.049mg 0.146mg 7%
Calories 155kcal 22kcal 7%
Fats 5.15g 0.72g 7%
Magnesium 43mg 18mg 6%
Carbs 21.63g 3.81g 6%
Choline 25.3mg 5%
Monounsaturated fat 2.133g 0.05g 5%
Calcium 61mg 100mg 4%
Zinc 0.73mg 0.39mg 3%
Potassium 358mg 261mg 3%
Vitamin E 0.48mg 3%
Polyunsaturated fat 0.74g 0.33g 3%
Vitamin B1 0.136mg 0.095mg 3%
Cholesterol 5mg 0mg 2%
Vitamin B6 0.09mg 0.07mg 2%
Net carbs 16.13g 1.31g N/A
Sugar 0.84g N/A
Manganese 0.255mg 0.264mg 0%
Vitamin B3 0.408mg 0.437mg 0%
Vitamin B5 0.155mg 0.159mg 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Baked beans Chinese 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
40%
Chinese broccoli
Minerals Daily Need Coverage Score
39%
Baked beans
18%
Chinese broccoli

Comparison summary

Which food is lower in Cholesterol?
Chinese broccoli
Chinese broccoli is lower in Cholesterol (difference - 5mg)
Which food contains less Sodium?
Chinese broccoli
Chinese broccoli contains less Sodium (difference - 415mg)
Which food is lower in Saturated fat?
Chinese broccoli
Chinese broccoli is lower in Saturated fat (difference - 1.838g)
Which food is lower in glycemic index?
Chinese broccoli
Chinese broccoli is lower in glycemic index (difference - 8)
Which food is cheaper?
Chinese broccoli
Chinese broccoli is cheaper (difference - $1.8)
Which food is richer in vitamins?
Chinese broccoli
Chinese broccoli is relatively richer in vitamins
Which food is lower in Sugar?
Baked beans
Baked beans is lower in Sugar (difference - 0.84g)
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. Chinese broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/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.