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  6. Baked beans vs. Jackfruit

Baked beans vs. Jackfruit — In-Depth Nutrition Comparison

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How are baked beans and jackfruit different?

  • Baked beans are higher in iron, fiber, phosphorus, copper, manganese, and folate; however, jackfruit is richer in vitamin B6 and vitamin C.
  • Daily need coverage for iron for baked beans is 22% higher.
  • Baked beans contain 211 times more sodium than jackfruit. While baked beans contain 422mg of sodium, jackfruit contains only 2mg.
  • Baked beans have a lower glycemic index (40) than jackfruit (75).

Beans, baked, home prepared and Jackfruit, raw are the varieties used in this article.

Infographic

Baked beans vs Jackfruit 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 7.2% 40% 8.6% 25% 3.5% 9% 0.26% 5.6% 0%
Contains more MagnesiumMagnesium +48.3%
Contains more CalciumCalcium +154.2%
Contains more IronIron +765.2%
Contains more CopperCopper +109.2%
Contains more ZincZinc +461.5%
Contains more PhosphorusPhosphorus +419%
Contains more ManganeseManganese +493%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +25.1%
Contains less SodiumSodium -99.5%

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%
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 46% 1.7% 6.8% 0% 26% 13% 17% 14% 76% 0% 0% 18% 0%
Contains more Vitamin B1Vitamin B1 +29.5%
Contains more FolateFolate +100%
Contains more Vitamin CVitamin C +1145.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +12.2%
Contains more Vitamin B3Vitamin B3 +125.5%
Contains more Vitamin B5Vitamin B5 +51.6%
Contains more Vitamin B6Vitamin B6 +265.6%
~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 Baked beans Jackfruit DV% diff.
Iron 1.99mg 0.23mg 22%
Vitamin B6 0.09mg 0.329mg 18%
Sodium 422mg 2mg 18%
Fiber 5.5g 1.5g 16%
Vitamin C 1.1mg 13.7mg 14%
Phosphorus 109mg 21mg 13%
Fructose 9.19g 11%
Selenium 5.7µg 10%
Manganese 0.255mg 0.043mg 9%
Copper 0.159mg 0.076mg 9%
Saturated fat 1.948g 0.195g 8%
Protein 5.54g 1.72g 8%
Fats 5.15g 0.64g 7%
Folate 48µg 24µg 6%
Monounsaturated fat 2.133g 0.155g 5%
Zinc 0.73mg 0.13mg 5%
Calcium 61mg 24mg 4%
Polyunsaturated fat 0.74g 0.094g 4%
Vitamin B3 0.408mg 0.92mg 3%
Vitamin B1 0.136mg 0.105mg 3%
Calories 155kcal 95kcal 3%
Potassium 358mg 448mg 3%
Magnesium 43mg 29mg 3%
Vitamin E 0.34mg 2%
Vitamin B5 0.155mg 0.235mg 2%
Cholesterol 5mg 0mg 2%
Starch 1.47g 1%
Carbs 21.63g 23.25g 1%
Vitamin A 0µg 5µg 1%
Net carbs 16.13g 21.75g N/A
Sugar 19.08g N/A
Vitamin B2 0.049mg 0.055mg 0%
Tryptophan 0.067mg 0.034mg 0%
Threonine 0.228mg 0.086mg 0%
Isoleucine 0.242mg 0.069mg 0%
Leucine 0.428mg 0.103mg 0%
Lysine 0.379mg 0.069mg 0%
Methionine 0.086mg 0.034mg 0%
Phenylalanine 0.287mg 0.052mg 0%
Valine 0.282mg 0.086mg 0%
Histidine 0.153mg 0.034mg 0%
Omega-3 - ALA 0.079g N/A
Omega-6 - Linoleic acid 0.015g N/A

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
2% 23% 73%
Protein: 1.72 g
Fats: 0.64 g
Carbs: 23.25 g
Water: 73.46 g
Other: 0.93 g
Contains more ProteinProtein +222.1%
Contains more FatsFats +704.7%
Contains more OtherOther +169.9%
Contains more WaterWater +12.7%
~equal in Carbs ~23.25g

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
44% 35% 21%
Saturated fat: Sat. Fat 0.195 g
Monounsaturated fat: Mono. Fat 0.155 g
Polyunsaturated fat: Poly. Fat 0.094 g
Contains more Mono. FatMonounsaturated fat +1276.1%
Contains more Poly. FatPolyunsaturated fat +687.2%
Contains less Sat. FatSaturated fat -90%

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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. Jackfruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174687/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.