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Baked beans vs. Jerky — In-Depth Nutrition Comparison

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What are the differences between baked beans and jerky?

  • Baked beans are higher in fiber, yet jerky is higher in zinc, iron, phosphorus, vitamin B12, folate, and selenium.
  • Jerky's daily need coverage for sodium is 72% more.
  • Baked beans have 3 times more fiber than jerky. While baked beans have 5.5g of fiber, jerky has only 1.8g.
  • The amount of sodium in baked beans is lower.
  • The glycemic index of jerky is lower.

We used Beans, baked, home prepared and Snacks, beef jerky, chopped and formed types in this article.

Infographic

Baked beans vs Jerky 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%
Jerky
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 6% 53% 203% 76% 221% 174% 271% 14% 58%
Contains more CalciumCalcium +205%
Contains less SodiumSodium -79.7%
Contains more ManganeseManganese +129.7%
Contains more MagnesiumMagnesium +18.6%
Contains more PotassiumPotassium +66.8%
Contains more IronIron +172.4%
Contains more CopperCopper +42.8%
Contains more ZincZinc +1011%
Contains more PhosphorusPhosphorus +273.4%
Contains more SeleniumSelenium +87.7%

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%
Jerky
10
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 0% 0% 9.8% 4.5% 39% 33% 32% 9.8% 41% 124% 5.8% 101% 60%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +13.2%
Contains more Vitamin B2Vitamin B2 +189.8%
Contains more Vitamin B3Vitamin B3 +324.5%
Contains more Vitamin B6Vitamin B6 +98.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +179.2%
~equal in Vitamin A ~0µg
~equal in Vitamin B5 ~0.163mg

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
Jerky
3
33% 26% 11% 23% 7%
Protein: 33.2 g
Fats: 25.6 g
Carbs: 11 g
Water: 23.36 g
Other: 6.84 g
Contains more CarbsCarbs +96.6%
Contains more WaterWater +179%
Contains more ProteinProtein +499.3%
Contains more FatsFats +397.1%
Contains more OtherOther +172.5%

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
Jerky
2
47% 49% 4%
Saturated fat: Sat. Fat 10.85 g
Monounsaturated fat: Mono. Fat 11.305 g
Polyunsaturated fat: Poly. Fat 1.011 g
Contains less Sat. FatSaturated fat -82%
Contains more Mono. FatMonounsaturated fat +430%
Contains more Poly. FatPolyunsaturated fat +36.6%

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

All nutrients comparison - raw data values

Nutrient Baked beans Jerky DV% diff.
Sodium 422mg 2081mg 72%
Zinc 0.73mg 8.11mg 67%
Protein 5.54g 33.2g 55%
Iron 1.99mg 5.42mg 43%
Phosphorus 109mg 407mg 43%
Vitamin B12 0µg 0.99µg 41%
Saturated fat 1.948g 10.85g 40%
Fats 5.15g 25.6g 31%
Monounsaturated fat 2.133g 11.305g 23%
Folate 48µg 134µg 22%
Choline 109.1mg 20%
Fiber 5.5g 1.8g 15%
Cholesterol 5mg 48mg 14%
Calories 155kcal 410kcal 13%
Selenium 5.7µg 10.7µg 9%
Copper 0.159mg 0.227mg 8%
Vitamin B3 0.408mg 1.732mg 8%
Potassium 358mg 597mg 7%
Vitamin B2 0.049mg 0.142mg 7%
Vitamin B6 0.09mg 0.179mg 7%
Manganese 0.255mg 0.111mg 6%
Carbs 21.63g 11g 4%
Calcium 61mg 20mg 4%
Vitamin E 0.49mg 3%
Vitamin D 0µg 0.3µg 2%
Vitamin B1 0.136mg 0.154mg 2%
Polyunsaturated fat 0.74g 1.011g 2%
Magnesium 43mg 51mg 2%
Vitamin K 2.3µg 2%
Vitamin C 1.1mg 0mg 1%
Vitamin D 0IU 11IU 1%
Net carbs 16.13g 9.2g N/A
Sugar 9g N/A
Vitamin B5 0.155mg 0.163mg 0%
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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Baked beans Jerky
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
35%
Jerky
Minerals Daily Need Coverage Score
39%
Baked beans
111%
Jerky

Comparison summary

Which food is richer in minerals?
Jerky
Jerky is relatively richer in minerals
Which food is lower in glycemic index?
Jerky
Jerky is lower in glycemic index (difference - 40)
Which food is richer in vitamins?
Jerky
Jerky is relatively richer in vitamins
Which food is lower in Cholesterol?
Baked beans
Baked beans is lower in Cholesterol (difference - 43mg)
Which food is lower in Sugar?
Baked beans
Baked beans is lower in Sugar (difference - 9g)
Which food contains less Sodium?
Baked beans
Baked beans contains less Sodium (difference - 1659mg)
Which food is lower in Saturated fat?
Baked beans
Baked beans is lower in Saturated fat (difference - 8.902g)
Which food is cheaper?
Baked beans
Baked beans is cheaper (difference - $2.2)

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. Jerky - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167536/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.