Baked beans vs. Crouton — In-Depth Nutrition Comparison

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What are the differences between baked beans and crouton?

Baked beans are higher in potassium, yet crouton is higher in selenium, vitamin B1, vitamin B3, iron, folate, vitamin B2, manganese, and vitamin B5.
Crouton's daily need coverage for selenium is 58% more.
Baked beans have 3 times more potassium than crouton. While baked beans have 358mg of potassium, crouton has only 124mg.
The amount of sodium in baked beans is lower.
The glycemic index of baked beans is lower.

We used Beans, baked, home prepared and Croutons, plain types in this article.

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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.

Baked beans

Crouton

Contains more MagnesiumMagnesium	+38.7%
Contains more PotassiumPotassium	+188.7%
Contains less SodiumSodium	-39.5%

Contains more CalciumCalcium	+24.6%
Contains more IronIron	+105%
Contains more ZincZinc	+21.9%
Contains more ManganeseManganese	+96.1%
Contains more SeleniumSelenium	+557.9%

~equal in Copper ~0.163mg

~equal in Phosphorus ~115mg

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.

Baked beans

Crouton

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B6Vitamin B6	+246.2%

Contains more Vitamin B1Vitamin B1	+358.1%
Contains more Vitamin B2Vitamin B2	+455.1%
Contains more Vitamin B3Vitamin B3	+1233.1%
Contains more Vitamin B5Vitamin B5	+176.8%
Contains more FolateFolate	+175%

~equal in Vitamin A ~0µg

~equal in Vitamin E ~mg

~equal in Vitamin D ~µg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	5.7µg	37.5µg	58%
Vitamin B1	0.136mg	0.623mg	41%
Vitamin B3	0.408mg	5.439mg	31%
Iron	1.99mg	4.08mg	26%
Folate	48µg	132µg	21%
Vitamin B2	0.049mg	0.272mg	17%
Carbs	21.63g	73.5g	17%
Protein	5.54g	11.9g	13%
Calories	155kcal	407kcal	13%
Sodium	422mg	698mg	12%
Manganese	0.255mg	0.5mg	11%
Potassium	358mg	124mg	7%
Vitamin B5	0.155mg	0.429mg	5%
Vitamin B6	0.09mg	0.026mg	5%
Polyunsaturated fat	0.74g	1.273g	4%
Magnesium	43mg	31mg	3%
Monounsaturated fat	2.133g	3.059g	2%
Fats	5.15g	6.6g	2%
Cholesterol	5mg	0mg	2%
Saturated fat	1.948g	1.51g	2%
Fiber	5.5g	5.1g	2%
Calcium	61mg	76mg	2%
Zinc	0.73mg	0.89mg	1%
Phosphorus	109mg	115mg	1%
Vitamin C	1.1mg	0mg	1%
Net carbs	16.13g	68.4g	N/A
Copper	0.159mg	0.163mg	0%
Tryptophan	0.067mg	0.14mg	0%
Threonine	0.228mg	0.337mg	0%
Isoleucine	0.242mg	0.456mg	0%
Leucine	0.428mg	0.832mg	0%
Lysine	0.379mg	0.278mg	0%
Methionine	0.086mg	0.211mg	0%
Phenylalanine	0.287mg	0.586mg	0%
Valine	0.282mg	0.514mg	0%
Histidine	0.153mg	0.255mg	0%