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  6. Baked beans vs. Brazil nut

Baked beans vs. Brazil nut — In-Depth Nutrition Comparison

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Summary of differences between baked beans and brazil nut

  • Baked beans have less selenium, copper, phosphorus, magnesium, manganese, vitamin B1, zinc, and calcium than brazil nut.
  • Brazil nut covers your daily need for selenium, 3475% more than baked beans.
  • Baked beans have 141 times more sodium than brazil nut. While baked beans have 422mg of sodium, brazil nut has only 3mg.
  • The glycemic index of baked beans is higher.

These are the specific foods used in this comparison Beans, baked, home prepared and Nuts, brazilnuts, dried, unblanched.

Infographic

Baked beans vs Brazil nut 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 269% 48% 58% 91% 581% 111% 311% 0.39% 160% 10456%
Contains more MagnesiumMagnesium +774.4%
Contains more CalciumCalcium +162.3%
Contains more PotassiumPotassium +84.1%
Contains more IronIron +22.1%
Contains more CopperCopper +996.2%
Contains more ZincZinc +456.2%
Contains more PhosphorusPhosphorus +565.1%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +379.6%
Contains more SeleniumSelenium +33531.6%

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 2.3% 0% 113% 0% 154% 8.1% 5.5% 11% 23% 0% 0% 17% 16%
Contains more Vitamin CVitamin C +57.1%
Contains more Vitamin B2Vitamin B2 +40%
Contains more Vitamin B3Vitamin B3 +38.3%
Contains more FolateFolate +118.2%
Contains more Vitamin B1Vitamin B1 +353.7%
Contains more Vitamin B5Vitamin B5 +18.7%
Contains more Vitamin B6Vitamin B6 +12.2%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Baked beans Brazil nut DV% diff.
Selenium 5.7µg 1917µg 3475%
Copper 0.159mg 1.743mg 176%
Polyunsaturated fat 0.74g 24.399g 158%
Fats 5.15g 67.1g 95%
Phosphorus 109mg 725mg 88%
Magnesium 43mg 376mg 79%
Saturated fat 1.948g 16.134g 64%
Monounsaturated fat 2.133g 23.879g 54%
Manganese 0.255mg 1.223mg 42%
Vitamin B1 0.136mg 0.617mg 40%
Vitamin E 5.65mg 38%
Zinc 0.73mg 4.06mg 30%
Calories 155kcal 659kcal 25%
Protein 5.54g 14.32g 18%
Sodium 422mg 3mg 18%
Calcium 61mg 160mg 10%
Potassium 358mg 659mg 9%
Fiber 5.5g 7.5g 8%
Folate 48µg 22µg 7%
Iron 1.99mg 2.43mg 6%
Choline 28.8mg 5%
Carbs 21.63g 11.74g 3%
Cholesterol 5mg 0mg 2%
Vitamin B2 0.049mg 0.035mg 1%
Vitamin B3 0.408mg 0.295mg 1%
Vitamin B5 0.155mg 0.184mg 1%
Vitamin B6 0.09mg 0.101mg 1%
Vitamin C 1.1mg 0.7mg 0%
Net carbs 16.13g 4.24g N/A
Sugar 2.33g N/A
Starch 0.25g 0%
Tryptophan 0.067mg 0.135mg 0%
Threonine 0.228mg 0.365mg 0%
Isoleucine 0.242mg 0.518mg 0%
Leucine 0.428mg 1.19mg 0%
Lysine 0.379mg 0.49mg 0%
Methionine 0.086mg 1.124mg 0%
Phenylalanine 0.287mg 0.639mg 0%
Valine 0.282mg 0.76mg 0%
Histidine 0.153mg 0.409mg 0%
Omega-3 - ALA 0.018g N/A
Omega-6 - Gamma-linoleic acid 0.018g N/A
Omega-6 - Linoleic acid 23.859g 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
14% 67% 12% 3% 3%
Protein: 14.32 g
Fats: 67.1 g
Carbs: 11.74 g
Water: 3.42 g
Other: 3.42 g
Contains more CarbsCarbs +84.2%
Contains more WaterWater +1805.6%
Contains more ProteinProtein +158.5%
Contains more FatsFats +1202.9%
Contains more OtherOther +36.3%

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
25% 37% 38%
Saturated fat: Sat. Fat 16.134 g
Monounsaturated fat: Mono. Fat 23.879 g
Polyunsaturated fat: Poly. Fat 24.399 g
Contains less Sat. FatSaturated fat -87.9%
Contains more Mono. FatMonounsaturated fat +1019.5%
Contains more Poly. FatPolyunsaturated fat +3197.2%

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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. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/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.