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  6. Baked beans vs. Omelette

Baked beans vs. Omelette — In-Depth Nutrition Comparison

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A recap on the differences between baked beans and omelette

  • Baked beans have more fiber and copper; however, omelette is higher in selenium, vitamin B12, vitamin B2, vitamin B5, vitamin A, and vitamin D.
  • Omelette covers your daily cholesterol needs 103% more than baked beans.
  • Omelette has less sodium.
  • The glycemic index of baked beans is higher.

Food varieties used in this article are Beans, baked, home prepared and Egg, whole, cooked, omelet.

Infographic

Baked beans vs Omelette 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 7.9% 14% 10% 56% 21% 30% 72% 20% 3.1% 141%
Contains more MagnesiumMagnesium +290.9%
Contains more CalciumCalcium +27.1%
Contains more PotassiumPotassium +206%
Contains more IronIron +34.5%
Contains more CopperCopper +152.4%
Contains more ManganeseManganese +962.5%
Contains more ZincZinc +49.3%
Contains more PhosphorusPhosphorus +53.2%
Contains less SodiumSodium -63.3%
Contains more SeleniumSelenium +352.6%

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 0% 57% 26% 26% 8.5% 89% 1.2% 77% 33% 95% 11% 29% 135%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +300%
Contains more Vitamin B3Vitamin B3 +537.5%
Contains more FolateFolate +23.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +687.8%
Contains more Vitamin B5Vitamin B5 +731.6%
Contains more Vitamin B6Vitamin B6 +58.9%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Baked beans Omelette DV% diff.
Cholesterol 5mg 313mg 103%
Choline 247.6mg 45%
Selenium 5.7µg 25.8µg 37%
Vitamin B12 0µg 0.76µg 32%
Vitamin B2 0.049mg 0.386mg 26%
Vitamin B5 0.155mg 1.289mg 23%
Fiber 5.5g 0g 22%
Vitamin A 0µg 172µg 19%
Polyunsaturated fat 0.74g 2.712g 13%
Sodium 422mg 155mg 12%
Copper 0.159mg 0.063mg 11%
Protein 5.54g 10.57g 10%
Manganese 0.255mg 0.024mg 10%
Fats 5.15g 11.66g 10%
Vitamin D 0µg 1.7µg 9%
Vitamin D 0IU 69IU 9%
Vitamin E 1.29mg 9%
Vitamin B1 0.136mg 0.034mg 9%
Phosphorus 109mg 167mg 8%
Magnesium 43mg 11mg 8%
Monounsaturated fat 2.133g 4.843g 7%
Potassium 358mg 117mg 7%
Carbs 21.63g 0.64g 7%
Iron 1.99mg 1.48mg 6%
Saturated fat 1.948g 3.319g 6%
Vitamin B6 0.09mg 0.143mg 4%
Vitamin K 4.5µg 4%
Zinc 0.73mg 1.09mg 3%
Vitamin B3 0.408mg 0.064mg 2%
Folate 48µg 39µg 2%
Calcium 61mg 48mg 1%
Vitamin C 1.1mg 0mg 1%
Calories 155kcal 154kcal 0%
Net carbs 16.13g 0.64g N/A
Sugar 0.31g N/A
Trans fat 0g 0.709g N/A
Tryptophan 0.067mg 0.14mg 0%
Threonine 0.228mg 0.467mg 0%
Isoleucine 0.242mg 0.565mg 0%
Leucine 0.428mg 0.913mg 0%
Lysine 0.379mg 0.767mg 0%
Methionine 0.086mg 0.319mg 0%
Phenylalanine 0.287mg 0.572mg 0%
Valine 0.282mg 0.722mg 0%
Histidine 0.153mg 0.26mg 0%
Omega-3 - DHA 0.049g N/A
Omega-3 - DPA 0.006g N/A
Omega-6 - Eicosadienoic 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
11% 12% 76%
Protein: 10.57 g
Fats: 11.66 g
Carbs: 0.64 g
Water: 76.13 g
Other: 1 g
Contains more CarbsCarbs +3279.7%
Contains more OtherOther +151%
Contains more ProteinProtein +90.8%
Contains more FatsFats +126.4%
Contains more WaterWater +16.8%

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
31% 45% 25%
Saturated fat: Sat. Fat 3.319 g
Monounsaturated fat: Mono. Fat 4.843 g
Polyunsaturated fat: Poly. Fat 2.712 g
Contains less Sat. FatSaturated fat -41.3%
Contains more Mono. FatMonounsaturated fat +127.1%
Contains more Poly. FatPolyunsaturated fat +266.5%

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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. Omelette - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172185/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.