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Baked beans vs. Pizza — In-Depth Nutrition Comparison

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The main differences between baked beans and pizza

  • Baked beans are richer in fiber, yet pizza is richer in selenium, vitamin B3, vitamin B1, vitamin B12, phosphorus, calcium, folate, and vitamin B2.
  • Daily need coverage for selenium for pizza is 26% higher.
  • Baked beans contain 2 times more fiber than pizza. Baked beans contain 5.5g of fiber, while pizza contains 2.3g.
  • Baked beans contain less saturated fat.
  • Baked beans have a lower glycemic index than pizza.

Food types used in this article are Beans, baked, home prepared and Fast Food, Pizza Chain, 14" pizza, cheese topping, regular crust.

Infographic

Baked beans vs Pizza 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%
Pizza
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 56% 15% 93% 35% 37% 93% 78% 47% 109%
Contains more MagnesiumMagnesium +79.2%
Contains more PotassiumPotassium +108.1%
Contains more CopperCopper +51.4%
Contains less SodiumSodium -29.4%
Contains more CalciumCalcium +208.2%
Contains more IronIron +24.6%
Contains more ZincZinc +83.6%
Contains more PhosphorusPhosphorus +98.2%
Contains more ManganeseManganese +41.2%
Contains more SeleniumSelenium +249.1%

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%
Pizza
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 4.7% 23% 17% 0% 98% 45% 72% 0% 18% 53% 17% 70% 8.9%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +12.5%
Contains more Vitamin CVitamin C +27.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +186.8%
Contains more Vitamin B2Vitamin B2 +298%
Contains more Vitamin B3Vitamin B3 +837.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +93.8%
~equal in Vitamin D ~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
Pizza
3
11% 10% 33% 43% 2%
Protein: 11.39 g
Fats: 9.69 g
Carbs: 33.33 g
Water: 43.17 g
Other: 2.42 g
Contains more WaterWater +51%
Contains more ProteinProtein +105.6%
Contains more FatsFats +88.2%
Contains more CarbsCarbs +54.1%
~equal in Other ~2.42g

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
Pizza
2
51% 30% 19%
Saturated fat: Sat. Fat 4.465 g
Monounsaturated fat: Mono. Fat 2.608 g
Polyunsaturated fat: Poly. Fat 1.681 g
Contains less Sat. FatSaturated fat -56.4%
Contains more Mono. FatMonounsaturated fat +22.3%
Contains more Poly. FatPolyunsaturated fat +127.2%

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

All nutrients comparison - raw data values

Nutrient Baked beans Pizza DV% diff.
Selenium 5.7µg 19.9µg 26%
Vitamin B3 0.408mg 3.825mg 21%
Vitamin B1 0.136mg 0.39mg 21%
Vitamin B12 0µg 0.42µg 18%
Phosphorus 109mg 216mg 15%
Fiber 5.5g 2.3g 13%
Calcium 61mg 188mg 13%
Protein 5.54g 11.39g 12%
Saturated fat 1.948g 4.465g 11%
Folate 48µg 93µg 11%
Vitamin B2 0.049mg 0.195mg 11%
Starch 26.95g 11%
Vitamin A 0µg 69µg 8%
Sodium 422mg 598mg 8%
Fats 5.15g 9.69g 7%
Calories 155kcal 266kcal 6%
Polyunsaturated fat 0.74g 1.681g 6%
Zinc 0.73mg 1.34mg 6%
Iron 1.99mg 2.48mg 6%
Vitamin E 0.83mg 6%
Vitamin K 6.7µg 6%
Copper 0.159mg 0.105mg 6%
Potassium 358mg 172mg 5%
Magnesium 43mg 24mg 5%
Manganese 0.255mg 0.36mg 5%
Cholesterol 5mg 17mg 4%
Carbs 21.63g 33.33g 4%
Vitamin B5 0.155mg 3%
Choline 16.4mg 3%
Fructose 1g 1%
Monounsaturated fat 2.133g 2.608g 1%
Vitamin B6 0.09mg 0.08mg 1%
Vitamin C 1.1mg 1.4mg 0%
Net carbs 16.13g 31.03g N/A
Sugar 3.58g N/A
Trans fat 0g 0.241g N/A
Tryptophan 0.067mg 0%
Threonine 0.228mg 0.41mg 0%
Isoleucine 0.242mg 0.564mg 0%
Leucine 0.428mg 1.139mg 0%
Lysine 0.379mg 0.77mg 0%
Methionine 0.086mg 0.264mg 0%
Phenylalanine 0.287mg 0.664mg 0%
Valine 0.282mg 0.72mg 0%
Histidine 0.153mg 0.355mg 0%
Omega-3 - EPA 0.004g N/A
Omega-3 - ALA 0.175g N/A
Omega-3 - DPA 0.004g N/A
Omega-6 - Gamma-linoleic acid 0.003g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.009g N/A
Omega-6 - Eicosadienoic acid 0.003g N/A
Omega-6 - Linoleic acid 1.367g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Baked beans Pizza
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
33%
Pizza
Minerals Daily Need Coverage Score
39%
Baked beans
58%
Pizza

Comparison summary

Which food is richer in minerals?
Pizza
Pizza is relatively richer in minerals
Which food is cheaper?
Pizza
Pizza is cheaper (difference - $1.8)
Which food is richer in vitamins?
Pizza
Pizza is relatively richer in vitamins
Which food is lower in Cholesterol?
Baked beans
Baked beans is lower in Cholesterol (difference - 12mg)
Which food is lower in Sugar?
Baked beans
Baked beans is lower in Sugar (difference - 3.58g)
Which food contains less Sodium?
Baked beans
Baked beans contains less Sodium (difference - 176mg)
Which food is lower in Saturated fat?
Baked beans
Baked beans is lower in Saturated fat (difference - 2.517g)
Which food is lower in glycemic index?
Baked beans
Baked beans is lower in glycemic index (difference - 20)

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. Pizza - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173292/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.