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Baked beans vs. Garlic — In-Depth Nutrition Comparison

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Significant differences between baked beans and garlic

  • Baked beans have more fiber and folate; however, garlic is richer in vitamin B6, manganese, vitamin C, copper, selenium, and calcium.
  • Garlic covers your daily vitamin B6 needs 88% more than baked beans.
  • Garlic has 25 times less sodium than baked beans. Baked beans have 422mg of sodium, while garlic has 17mg.

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

Infographic

Baked beans vs Garlic 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%
Garlic
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 54% 35% 64% 100% 32% 66% 2.2% 218% 77%
Contains more MagnesiumMagnesium +72%
Contains more IronIron +17.1%
Contains more CalciumCalcium +196.7%
Contains more PotassiumPotassium +12%
Contains more CopperCopper +88.1%
Contains more ZincZinc +58.9%
Contains more PhosphorusPhosphorus +40.4%
Contains less SodiumSodium -96%
Contains more ManganeseManganese +555.7%
Contains more SeleniumSelenium +149.1%

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%
Garlic
9
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 104% 0% 1.6% 0% 50% 25% 13% 36% 285% 0% 4.3% 2.3% 13%
Contains more FolateFolate +1500%
Contains more Vitamin CVitamin C +2736.4%
Contains more Vitamin B1Vitamin B1 +47.1%
Contains more Vitamin B2Vitamin B2 +124.5%
Contains more Vitamin B3Vitamin B3 +71.6%
Contains more Vitamin B5Vitamin B5 +284.5%
Contains more Vitamin B6Vitamin B6 +1272.2%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~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
Garlic
2
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
Contains more FatsFats +930%
Contains more WaterWater +11.2%
Contains more OtherOther +67.3%
Contains more ProteinProtein +14.8%
Contains more CarbsCarbs +52.8%

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
Garlic
1
26% 3% 71%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.249 g
Contains more Mono. FatMonounsaturated fat +19290.9%
Contains more Poly. FatPolyunsaturated fat +197.2%
Contains less Sat. FatSaturated fat -95.4%

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

All nutrients comparison - raw data values

Nutrient Baked beans Garlic DV% diff.
Vitamin B6 0.09mg 1.235mg 88%
Manganese 0.255mg 1.672mg 62%
Vitamin C 1.1mg 31.2mg 33%
Sodium 422mg 17mg 18%
Copper 0.159mg 0.299mg 16%
Selenium 5.7µg 14.2µg 15%
Fiber 5.5g 2.1g 14%
Calcium 61mg 181mg 12%
Folate 48µg 3µg 11%
Vitamin B5 0.155mg 0.596mg 9%
Saturated fat 1.948g 0.089g 8%
Fats 5.15g 0.5g 7%
Phosphorus 109mg 153mg 6%
Vitamin B1 0.136mg 0.2mg 5%
Vitamin B2 0.049mg 0.11mg 5%
Monounsaturated fat 2.133g 0.011g 5%
Zinc 0.73mg 1.16mg 4%
Iron 1.99mg 1.7mg 4%
Magnesium 43mg 25mg 4%
Carbs 21.63g 33.06g 4%
Choline 23.2mg 4%
Polyunsaturated fat 0.74g 0.249g 3%
Protein 5.54g 6.36g 2%
Vitamin B3 0.408mg 0.7mg 2%
Cholesterol 5mg 0mg 2%
Vitamin E 0.08mg 1%
Potassium 358mg 401mg 1%
Vitamin K 1.7µg 1%
Calories 155kcal 149kcal 0%
Net carbs 16.13g 30.96g N/A
Sugar 1g N/A
Tryptophan 0.067mg 0.066mg 0%
Threonine 0.228mg 0.157mg 0%
Isoleucine 0.242mg 0.217mg 0%
Leucine 0.428mg 0.308mg 0%
Lysine 0.379mg 0.273mg 0%
Methionine 0.086mg 0.076mg 0%
Phenylalanine 0.287mg 0.183mg 0%
Valine 0.282mg 0.291mg 0%
Histidine 0.153mg 0.113mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Baked beans Garlic
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
41%
Garlic
Minerals Daily Need Coverage Score
39%
Baked beans
67%
Garlic

Comparison summary

Which food is lower in Cholesterol?
Garlic
Garlic is lower in Cholesterol (difference - 5mg)
Which food contains less Sodium?
Garlic
Garlic contains less Sodium (difference - 405mg)
Which food is lower in Saturated fat?
Garlic
Garlic is lower in Saturated fat (difference - 1.859g)
Which food is lower in glycemic index?
Garlic
Garlic is lower in glycemic index (difference - 10)
Which food is cheaper?
Garlic
Garlic is cheaper (difference - $1.2)
Which food is richer in minerals?
Garlic
Garlic is relatively richer in minerals
Which food is richer in vitamins?
Garlic
Garlic is relatively richer in vitamins
Which food is lower in Sugar?
Baked beans
Baked beans is lower in Sugar (difference - 1g)

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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.