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Baked beans vs. Cod — In-Depth Nutrition Comparison

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Significant differences between baked beans and cod

  • Baked beans have more fiber, iron, and copper; however, cod is richer in vitamin B5, selenium, vitamin B12, phosphorus, and vitamin B6.
  • Cod covers your daily vitamin B5 needs 3057% more than baked beans.
  • Cod contains less sodium.
  • Baked beans have a higher glycemic index. The glycemic index of baked beans is 40, while the glycemic index of cod is 0.

Specific food types used in this comparison are Beans, baked, home prepared and Fish, cod, Atlantic, raw.

Infographic

Baked beans vs Cod 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%
Cod
Cod
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.8% 36% 14% 9.3% 12% 87% 7% 2% 181%
Contains more MagnesiumMagnesium +34.4%
Contains more CalciumCalcium +281.3%
Contains more IronIron +423.7%
Contains more CopperCopper +467.9%
Contains more ZincZinc +62.2%
Contains more ManganeseManganese +1600%
Contains more PotassiumPotassium +15.4%
Contains more PhosphorusPhosphorus +86.2%
Contains less SodiumSodium -87.2%
Contains more SeleniumSelenium +480.7%

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%
Cod
Cod
10
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 3.3% 4% 13% 14% 19% 15% 39% 9180% 57% 114% 0.25% 5.3% 36%
Contains more Vitamin B1Vitamin B1 +78.9%
Contains more FolateFolate +585.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +32.7%
Contains more Vitamin B3Vitamin B3 +405.6%
Contains more Vitamin B5Vitamin B5 +98609.7%
Contains more Vitamin B6Vitamin B6 +172.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~1mg

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
Cod
Cod
2
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
Contains more FatsFats +668.7%
Contains more CarbsCarbs +∞%
Contains more OtherOther +736.7%
Contains more ProteinProtein +221.5%
Contains more WaterWater +24.6%

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
Cod
Cod
1
29% 21% 51%
Saturated fat: Sat. Fat 0.131 g
Monounsaturated fat: Mono. Fat 0.094 g
Polyunsaturated fat: Poly. Fat 0.231 g
Contains more Mono. FatMonounsaturated fat +2169.1%
Contains more Poly. FatPolyunsaturated fat +220.3%
Contains less Sat. FatSaturated fat -93.3%

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 Cod
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Baked beans Cod DV% diff.
Vitamin B5 0.155mg 153mg 3057%
Selenium 5.7µg 33.1µg 50%
Vitamin B12 0µg 0.91µg 38%
Protein 5.54g 17.81g 25%
Fiber 5.5g 0g 22%
Iron 1.99mg 0.38mg 20%
Sodium 422mg 54mg 16%
Copper 0.159mg 0.028mg 15%
Phosphorus 109mg 203mg 13%
Cholesterol 5mg 43mg 13%
Choline 65.2mg 12%
Vitamin B6 0.09mg 0.245mg 12%
Folate 48µg 7µg 10%
Vitamin B3 0.408mg 2.063mg 10%
Manganese 0.255mg 0.015mg 10%
Saturated fat 1.948g 0.131g 8%
Carbs 21.63g 0g 7%
Fats 5.15g 0.67g 7%
Calcium 61mg 16mg 5%
Vitamin D 0IU 36IU 5%
Monounsaturated fat 2.133g 0.094g 5%
Vitamin D 0µg 0.9µg 5%
Vitamin B1 0.136mg 0.076mg 5%
Calories 155kcal 82kcal 4%
Vitamin E 0.64mg 4%
Magnesium 43mg 32mg 3%
Polyunsaturated fat 0.74g 0.231g 3%
Zinc 0.73mg 0.45mg 3%
Potassium 358mg 413mg 2%
Vitamin B2 0.049mg 0.065mg 1%
Vitamin A 0µg 12µg 1%
Vitamin C 1.1mg 1mg 0%
Net carbs 16.13g 0g N/A
Vitamin K 0.1µg 0%
Tryptophan 0.067mg 0.199mg 0%
Threonine 0.228mg 0.781mg 0%
Isoleucine 0.242mg 0.821mg 0%
Leucine 0.428mg 1.447mg 0%
Lysine 0.379mg 1.635mg 0%
Methionine 0.086mg 0.527mg 0%
Phenylalanine 0.287mg 0.695mg 0%
Valine 0.282mg 0.917mg 0%
Histidine 0.153mg 0.524mg 0%
Omega-3 - EPA 0.064g N/A
Omega-3 - DHA 0.12g N/A
Omega-3 - DPA 0.01g N/A

Which food is preferable for your diet?

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

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
731%
Cod
Minerals Daily Need Coverage Score
39%
Baked beans
38%
Cod

Comparison summary

Which food contains less Sodium?
Cod
Cod contains less Sodium (difference - 368mg)
Which food is lower in Saturated fat?
Cod
Cod is lower in Saturated fat (difference - 1.817g)
Which food is lower in glycemic index?
Cod
Cod is lower in glycemic index (difference - 40)
Which food is cheaper?
Cod
Cod is cheaper (difference - $0.5)
Which food is richer in vitamins?
Cod
Cod is relatively richer in vitamins
Which food is lower in Cholesterol?
Baked beans
Baked beans is lower in Cholesterol (difference - 38mg)
Which food is lower in Sugar?
Baked beans
Baked beans is lower in Sugar (difference - 0g)
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. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171955/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.