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  6. Baked beans vs. Pacific saury raw

Baked beans vs. Pacific saury raw — In-Depth Nutrition Comparison

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What are the differences between baked beans and pacific saury raw?

  • Baked beans are higher in fiber, iron, and copper, yet pacific saury raw is higher in vitamin B12, vitamin D, phosphorus, selenium, vitamin B5, and vitamin B3.
  • Pacific saury raw's daily need coverage for vitamin B12 is 83% more.
  • The amount of sodium in pacific saury raw is lower.
  • The glycemic index of pacific saury raw is lower.

We used Beans, baked, home prepared and Fish, pike, northern, raw types in this article.

Infographic

Baked beans vs Pacific saury raw 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 22% 17% 23% 21% 17% 18% 94% 5.1% 31% 69%
Contains more MagnesiumMagnesium +38.7%
Contains more PotassiumPotassium +38.2%
Contains more IronIron +261.8%
Contains more CopperCopper +211.8%
Contains more PhosphorusPhosphorus +101.8%
Contains less SodiumSodium -90.8%
Contains more SeleniumSelenium +121.1%
~equal in Calcium ~57mg
~equal in Zinc ~0.67mg
~equal in Manganese ~0.24mg

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 13% 7% 4% 38% 15% 15% 43% 45% 27% 250% 0.25% 11% 35%
Contains more Vitamin B1Vitamin B1 +134.5%
Contains more FolateFolate +220%
Contains more Vitamin CVitamin C +245.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +28.6%
Contains more Vitamin B3Vitamin B3 +463.7%
Contains more Vitamin B5Vitamin B5 +383.9%
Contains more Vitamin B6Vitamin B6 +30%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Baked beans Pacific saury raw DV% diff.
Vitamin B12 0µg 2µg 83%
Protein 5.54g 19.26g 27%
Fiber 5.5g 0g 22%
Iron 1.99mg 0.55mg 18%
Sodium 422mg 39mg 17%
Phosphorus 109mg 220mg 16%
Selenium 5.7µg 12.6µg 13%
Vitamin D 0µg 2.5µg 13%
Choline 65mg 12%
Copper 0.159mg 0.051mg 12%
Vitamin B3 0.408mg 2.3mg 12%
Vitamin D 0IU 99IU 12%
Vitamin B5 0.155mg 0.75mg 12%
Cholesterol 5mg 39mg 11%
Saturated fat 1.948g 0.118g 8%
Folate 48µg 15µg 8%
Carbs 21.63g 0g 7%
Vitamin B1 0.136mg 0.058mg 7%
Fats 5.15g 0.69g 7%
Monounsaturated fat 2.133g 0.157g 5%
Polyunsaturated fat 0.74g 0.202g 4%
Calories 155kcal 88kcal 3%
Magnesium 43mg 31mg 3%
Potassium 358mg 259mg 3%
Vitamin C 1.1mg 3.8mg 3%
Vitamin A 0µg 21µg 2%
Vitamin B6 0.09mg 0.117mg 2%
Vitamin B2 0.049mg 0.063mg 1%
Manganese 0.255mg 0.24mg 1%
Vitamin E 0.2mg 1%
Zinc 0.73mg 0.67mg 1%
Net carbs 16.13g 0g N/A
Calcium 61mg 57mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.067mg 0.216mg 0%
Threonine 0.228mg 0.844mg 0%
Isoleucine 0.242mg 0.887mg 0%
Leucine 0.428mg 1.565mg 0%
Lysine 0.379mg 1.768mg 0%
Methionine 0.086mg 0.57mg 0%
Phenylalanine 0.287mg 0.752mg 0%
Valine 0.282mg 0.992mg 0%
Histidine 0.153mg 0.567mg 0%
Omega-3 - EPA 0.033g N/A
Omega-3 - DHA 0.074g N/A
Omega-3 - DPA 0.014g 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
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
Contains more FatsFats +646.4%
Contains more CarbsCarbs +∞%
Contains more OtherOther +122.1%
Contains more ProteinProtein +247.7%
Contains more WaterWater +21.1%

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% 33% 42%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.157 g
Polyunsaturated fat: Poly. Fat 0.202 g
Contains more Mono. FatMonounsaturated fat +1258.6%
Contains more Poly. FatPolyunsaturated fat +266.3%
Contains less Sat. FatSaturated fat -93.9%

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. Pacific saury raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/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.