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Baked beans vs. Figs — In-Depth Nutrition Comparison

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The main differences between baked beans and figs

  • Baked beans are richer than figs in iron, phosphorus, folate, fiber, selenium, copper, vitamin B1, and magnesium.
  • Daily need coverage for iron for baked beans is 20% higher.
  • Baked beans contain 422 times more sodium than figs. Baked beans contain 422mg of sodium, while figs contain 1mg.
  • Baked beans have a lower glycemic index than figs.

Food types used in this article are Beans, baked, home prepared and Figs, raw.

Infographic

Baked beans vs Figs 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%
Figs
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 11% 20% 14% 23% 4.1% 6% 0.13% 17% 1.1%
Contains more MagnesiumMagnesium +152.9%
Contains more CalciumCalcium +74.3%
Contains more PotassiumPotassium +54.3%
Contains more IronIron +437.8%
Contains more CopperCopper +127.1%
Contains more ZincZinc +386.7%
Contains more PhosphorusPhosphorus +678.6%
Contains more ManganeseManganese +99.2%
Contains more SeleniumSelenium +2750%
Contains less SodiumSodium -99.8%

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%
Figs
7
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 6.7% 2.3% 2.2% 0% 15% 12% 7.5% 18% 26% 0% 12% 4.5% 2.6%
Contains more Vitamin B1Vitamin B1 +126.7%
Contains more FolateFolate +700%
Contains more Vitamin CVitamin C +81.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +93.5%
Contains more Vitamin B6Vitamin B6 +25.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.05mg
~equal in Vitamin B3 ~0.4mg
~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
Figs
1
19% 79%
Protein: 0.75 g
Fats: 0.3 g
Carbs: 19.18 g
Water: 79.11 g
Other: 0.66 g
Contains more ProteinProtein +638.7%
Contains more FatsFats +1616.7%
Contains more CarbsCarbs +12.8%
Contains more OtherOther +280.3%
Contains more WaterWater +21.4%

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
Figs
1
22% 24% 53%
Saturated fat: Sat. Fat 0.06 g
Monounsaturated fat: Mono. Fat 0.066 g
Polyunsaturated fat: Poly. Fat 0.144 g
Contains more Mono. FatMonounsaturated fat +3131.8%
Contains more Poly. FatPolyunsaturated fat +413.9%
Contains less Sat. FatSaturated fat -96.9%

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

All nutrients comparison - raw data values

Nutrient Baked beans Figs DV% diff.
Iron 1.99mg 0.37mg 20%
Sodium 422mg 1mg 18%
Phosphorus 109mg 14mg 14%
Folate 48µg 6µg 11%
Copper 0.159mg 0.07mg 10%
Fiber 5.5g 2.9g 10%
Protein 5.54g 0.75g 10%
Selenium 5.7µg 0.2µg 10%
Saturated fat 1.948g 0.06g 9%
Fats 5.15g 0.3g 7%
Manganese 0.255mg 0.128mg 6%
Vitamin B1 0.136mg 0.06mg 6%
Magnesium 43mg 17mg 6%
Monounsaturated fat 2.133g 0.066g 5%
Zinc 0.73mg 0.15mg 5%
Polyunsaturated fat 0.74g 0.144g 4%
Vitamin K 4.7µg 4%
Calories 155kcal 74kcal 4%
Potassium 358mg 232mg 4%
Vitamin B5 0.155mg 0.3mg 3%
Calcium 61mg 35mg 3%
Cholesterol 5mg 0mg 2%
Vitamin B6 0.09mg 0.113mg 2%
Vitamin E 0.11mg 1%
Vitamin C 1.1mg 2mg 1%
Vitamin A 0µg 7µg 1%
Choline 4.7mg 1%
Carbs 21.63g 19.18g 1%
Net carbs 16.13g 16.28g N/A
Sugar 16.26g N/A
Vitamin B2 0.049mg 0.05mg 0%
Vitamin B3 0.408mg 0.4mg 0%
Tryptophan 0.067mg 0.006mg 0%
Threonine 0.228mg 0.024mg 0%
Isoleucine 0.242mg 0.023mg 0%
Leucine 0.428mg 0.033mg 0%
Lysine 0.379mg 0.03mg 0%
Methionine 0.086mg 0.006mg 0%
Phenylalanine 0.287mg 0.018mg 0%
Valine 0.282mg 0.028mg 0%
Histidine 0.153mg 0.011mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Baked beans Figs
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
8%
Figs
Minerals Daily Need Coverage Score
39%
Baked beans
11%
Figs

Comparison summary

Which food is lower in Cholesterol?
Figs
Figs is lower in Cholesterol (difference - 5mg)
Which food contains less Sodium?
Figs
Figs contains less Sodium (difference - 421mg)
Which food is lower in Saturated fat?
Figs
Figs is lower in Saturated fat (difference - 1.888g)
Which food is cheaper?
Figs
Figs is cheaper (difference - $1.2)
Which food is richer in vitamins?
Figs
Figs is relatively richer in vitamins
Which food is lower in Sugar?
Baked beans
Baked beans is lower in Sugar (difference - 16.26g)
Which food is lower in glycemic index?
Baked beans
Baked beans is lower in glycemic index (difference - 21)
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. Figs - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173021/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.