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  6. Baked beans vs. Prunes

Baked beans vs. Prunes — In-Depth Nutrition Comparison

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What are the main differences between baked beans and prunes?

  • Baked beans are richer in iron, folate, and selenium, yet prunes are richer in vitamin A, copper, potassium, vitamin B2, and vitamin B3.
  • Baked beans' daily need coverage for sodium is 18% higher.
  • Baked beans have 22 times more saturated fat than prunes. Baked beans have 1.948g of saturated fat, while prunes have 0.088g.
  • Prunes contain less sodium.
  • Prunes have a lower glycemic index than baked beans.

We used Beans, baked, home prepared and Plums, dried (prunes), uncooked types in this comparison.

Infographic

Baked beans vs Prunes 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%
Prunes
Prunes
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 13% 65% 35% 94% 12% 30% 0.26% 39% 1.6%
Contains more CalciumCalcium +41.9%
Contains more IronIron +114%
Contains more ZincZinc +65.9%
Contains more PhosphorusPhosphorus +58%
Contains more SeleniumSelenium +1800%
Contains more PotassiumPotassium +104.5%
Contains more CopperCopper +76.7%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +17.3%
~equal in Magnesium ~41mg

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%
Prunes
Prunes
8
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% 13% 8.6% 0% 13% 43% 35% 25% 47% 0% 149% 3% 5.5%
Contains more Vitamin CVitamin C +83.3%
Contains more Vitamin B1Vitamin B1 +166.7%
Contains more FolateFolate +1100%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +279.6%
Contains more Vitamin B3Vitamin B3 +361.3%
Contains more Vitamin B5Vitamin B5 +172.3%
Contains more Vitamin B6Vitamin B6 +127.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Baked beans Prunes DV% diff.
Vitamin K 59.5µg 50%
Sodium 422mg 2mg 18%
Fructose 12.45g 16%
Carbs 21.63g 63.88g 14%
Copper 0.159mg 0.281mg 14%
Iron 1.99mg 0.93mg 13%
Potassium 358mg 732mg 11%
Folate 48µg 4µg 11%
Vitamin B2 0.049mg 0.186mg 11%
Selenium 5.7µg 0.3µg 10%
Vitamin B6 0.09mg 0.205mg 9%
Vitamin B3 0.408mg 1.882mg 9%
Saturated fat 1.948g 0.088g 8%
Protein 5.54g 2.18g 7%
Fats 5.15g 0.38g 7%
Vitamin B1 0.136mg 0.051mg 7%
Fiber 5.5g 7.1g 6%
Phosphorus 109mg 69mg 6%
Polyunsaturated fat 0.74g 0.062g 5%
Monounsaturated fat 2.133g 0.053g 5%
Vitamin B5 0.155mg 0.422mg 5%
Calories 155kcal 240kcal 4%
Vitamin A 0µg 39µg 4%
Vitamin E 0.43mg 3%
Zinc 0.73mg 0.44mg 3%
Manganese 0.255mg 0.299mg 2%
Choline 10.1mg 2%
Starch 5.11g 2%
Calcium 61mg 43mg 2%
Cholesterol 5mg 0mg 2%
Vitamin C 1.1mg 0.6mg 1%
Net carbs 16.13g 56.78g N/A
Magnesium 43mg 41mg 0%
Sugar 38.13g N/A
Tryptophan 0.067mg 0.025mg 0%
Threonine 0.228mg 0.049mg 0%
Isoleucine 0.242mg 0.041mg 0%
Leucine 0.428mg 0.066mg 0%
Lysine 0.379mg 0.05mg 0%
Methionine 0.086mg 0.016mg 0%
Phenylalanine 0.287mg 0.052mg 0%
Valine 0.282mg 0.056mg 0%
Histidine 0.153mg 0.027mg 0%

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
Prunes
Prunes
2
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
Contains more ProteinProtein +154.1%
Contains more FatsFats +1255.3%
Contains more WaterWater +110.8%
Contains more CarbsCarbs +195.3%
~equal in Other ~2.64g

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
Prunes
Prunes
1
43% 26% 31%
Saturated fat: Sat. Fat 0.088 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.062 g
Contains more Mono. FatMonounsaturated fat +3924.5%
Contains more Poly. FatPolyunsaturated fat +1093.5%
Contains less Sat. FatSaturated fat -95.5%

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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. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.