Baked beans vs. French fries — In-Depth Nutrition Comparison

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Summary of differences between baked beans and french fries

Baked beans have more iron, selenium, and fiber; however, french fries are higher in vitamin B6, vitamin B3, vitamin B5, and potassium.
French fries cover your daily need for vitamin B6, 22% more than baked beans.
Baked beans have 6 times more selenium than french fries. While baked beans have 5.7µg of selenium, french fries have only 0.9µg.
French fries have less sodium.
The glycemic index of french fries is higher.

These are the specific foods used in this comparison Beans, baked, home prepared and Fast foods, potato, french fried in vegetable oil.

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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

French fries

Contains more MagnesiumMagnesium	+22.9%
Contains more CalciumCalcium	+238.9%
Contains more IronIron	+145.7%
Contains more CopperCopper	+28.2%
Contains more ZincZinc	+46%
Contains more SeleniumSelenium	+533.3%

Contains more PotassiumPotassium	+61.7%
Contains more PhosphorusPhosphorus	+14.7%
Contains less SodiumSodium	-50.2%

~equal in Manganese ~0.247mg

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

French fries

Contains more Vitamin B2Vitamin B2	+25.6%
Contains more FolateFolate	+60%

Contains more Vitamin CVitamin C	+327.3%
Contains more Vitamin B1Vitamin B1	+25%
Contains more Vitamin B3Vitamin B3	+636.3%
Contains more Vitamin B5Vitamin B5	+274.2%
Contains more Vitamin B6Vitamin B6	+313.3%

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	0.74g	5.398g	31%
Vitamin B6	0.09mg	0.372mg	22%
Vitamin B3	0.408mg	3.004mg	16%
Fats	5.15g	14.73g	15%
Iron	1.99mg	0.81mg	15%
Vitamin E		1.67mg	11%
Monounsaturated fat	2.133g	5.969g	10%
Vitamin B5	0.155mg	0.58mg	9%
Sodium	422mg	210mg	9%
Vitamin K		11.2µg	9%
Selenium	5.7µg	0.9µg	9%
Calories	155kcal	312kcal	8%
Fiber	5.5g	3.8g	7%
Choline		36.8mg	7%
Potassium	358mg	579mg	7%
Carbs	21.63g	41.44g	7%
Folate	48µg	30µg	5%
Protein	5.54g	3.43g	4%
Vitamin C	1.1mg	4.7mg	4%
Copper	0.159mg	0.124mg	4%
Calcium	61mg	18mg	4%
Vitamin B1	0.136mg	0.17mg	3%
Cholesterol	5mg	0mg	2%
Saturated fat	1.948g	2.336g	2%
Magnesium	43mg	35mg	2%
Phosphorus	109mg	125mg	2%
Zinc	0.73mg	0.5mg	2%
Vitamin B2	0.049mg	0.039mg	1%
Net carbs	16.13g	37.64g	N/A
Sugar		0.3g	N/A
Manganese	0.255mg	0.247mg	0%
Trans fat	0g	0.06g	N/A
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%
Omega-3 - ALA		0.407g	N/A
Omega-3 - Eicosatrienoic acid		0.001g	N/A
Omega-6 - Gamma-linoleic acid		0.029g	N/A
Omega-6 - Eicosadienoic acid		0.007g	N/A
Omega-6 - Linoleic acid		4.898g	N/A