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Baked beans vs. Mixed nuts — In-Depth Nutrition Comparison

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Important differences between baked beans and mixed nuts

  • Baked beans have less copper, manganese, selenium, phosphorus, vitamin B3, magnesium, zinc, vitamin B6, and vitamin B5.
  • Mixed nuts' daily need coverage for copper is 83% more.
  • Baked beans are lower in saturated fat.
  • Baked beans have a higher glycemic index than mixed nuts.

The food varieties used in the comparison are Beans, baked, home prepared and Nuts, mixed nuts, oil roasted, with peanuts, without salt added.

Infographic

Baked beans vs Mixed nuts 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
Contains more MagnesiumMagnesium +432.6%
Contains more CalciumCalcium +91.8%
Contains more PotassiumPotassium +76.5%
Contains more IronIron +31.2%
Contains more CopperCopper +470.4%
Contains more ZincZinc +360.3%
Contains more PhosphorusPhosphorus +318.3%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +700%
Contains more SeleniumSelenium +494.7%

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%
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 1.7% 0% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
Contains more Vitamin CVitamin C +120%
Contains more Vitamin B1Vitamin B1 +39%
Contains more Vitamin B2Vitamin B2 +300%
Contains more Vitamin B3Vitamin B3 +1789.5%
Contains more Vitamin B5Vitamin B5 +635.5%
Contains more Vitamin B6Vitamin B6 +291.1%
Contains more FolateFolate +72.9%
~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
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 g
Contains more WaterWater +3033.2%
Contains more ProteinProtein +261.7%
Contains more FatsFats +947.6%
Contains more OtherOther +14.7%
~equal in Carbs ~21.05g

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
17% 55% 28%
Saturated fat: Sat. Fat 8.711 g
Monounsaturated fat: Mono. Fat 28.488 g
Polyunsaturated fat: Poly. Fat 14.612 g
Contains less Sat. FatSaturated fat -77.6%
Contains more Mono. FatMonounsaturated fat +1235.6%
Contains more Poly. FatPolyunsaturated fat +1874.6%

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

All nutrients comparison - raw data values

Nutrient Baked beans Mixed nuts DV% diff.
Polyunsaturated fat 0.74g 14.612g 92%
Copper 0.159mg 0.907mg 83%
Manganese 0.255mg 2.04mg 78%
Fats 5.15g 53.95g 75%
Monounsaturated fat 2.133g 28.488g 66%
Vitamin E 7.82mg 52%
Selenium 5.7µg 33.9µg 51%
Phosphorus 109mg 456mg 50%
Vitamin B3 0.408mg 7.709mg 46%
Magnesium 43mg 229mg 44%
Saturated fat 1.948g 8.711g 31%
Protein 5.54g 20.04g 29%
Zinc 0.73mg 3.36mg 24%
Calories 155kcal 607kcal 23%
Vitamin B5 0.155mg 1.14mg 20%
Vitamin B6 0.09mg 0.352mg 20%
Sodium 422mg 5mg 18%
Vitamin B2 0.049mg 0.196mg 11%
Folate 48µg 83µg 9%
Choline 52mg 9%
Iron 1.99mg 2.61mg 8%
Potassium 358mg 632mg 8%
Fiber 5.5g 7g 6%
Calcium 61mg 117mg 6%
Vitamin K 5.7µg 5%
Vitamin B1 0.136mg 0.189mg 4%
Starch 4.2g 2%
Cholesterol 5mg 0mg 2%
Vitamin C 1.1mg 0.5mg 1%
Net carbs 16.13g 14.05g N/A
Carbs 21.63g 21.05g 0%
Sugar 4.15g N/A
Trans fat 0g 0.055g N/A
Tryptophan 0.067mg 0.22mg 0%
Threonine 0.228mg 0.703mg 0%
Isoleucine 0.242mg 0.826mg 0%
Leucine 0.428mg 1.656mg 0%
Lysine 0.379mg 0.782mg 0%
Methionine 0.086mg 0.283mg 0%
Phenylalanine 0.287mg 1.182mg 0%
Valine 0.282mg 1.001mg 0%
Histidine 0.153mg 0.572mg 0%
Omega-3 - EPA 0.005g N/A
Omega-3 - ALA 0.082g N/A
Omega-6 - Eicosadienoic acid 0.013g N/A
Omega-6 - Linoleic acid 14.455g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Baked beans Mixed nuts
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
50%
Mixed nuts
Minerals Daily Need Coverage Score
39%
Baked beans
139%
Mixed nuts

Comparison summary

Which food is lower in Cholesterol?
Mixed nuts
Mixed nuts is lower in Cholesterol (difference - 5mg)
Which food contains less Sodium?
Mixed nuts
Mixed nuts contains less Sodium (difference - 417mg)
Which food is lower in glycemic index?
Mixed nuts
Mixed nuts is lower in glycemic index (difference - 16)
Which food is richer in minerals?
Mixed nuts
Mixed nuts is relatively richer in minerals
Which food is richer in vitamins?
Mixed nuts
Mixed nuts is relatively richer in vitamins
Which food is lower in Sugar?
Baked beans
Baked beans is lower in Sugar (difference - 4.15g)
Which food is lower in Saturated fat?
Baked beans
Baked beans is lower in Saturated fat (difference - 6.763g)
Which food is cheaper?
Baked beans
Baked beans is cheaper (difference - $1.2)

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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.