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  6. Baked beans vs. Pomegranate

Baked beans vs. Pomegranate — In-Depth Nutrition Comparison

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Differences between baked beans and pomegranate

  • Baked beans have more iron, phosphorus, selenium, magnesium, fiber, manganese, and vitamin B1, while pomegranate has more vitamin C.
  • Baked beans' daily need coverage for iron is 21% higher.
  • Pomegranate contains 141 times less sodium than baked beans. Baked beans contain 422mg of sodium, while pomegranate contains 3mg.

The food types used in this comparison are Beans, baked, home prepared and Pomegranates, raw.

Infographic

Baked beans vs Pomegranate 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 8.6% 3% 21% 11% 53% 9.5% 15% 0.39% 16% 2.7%
Contains more MagnesiumMagnesium +258.3%
Contains more CalciumCalcium +510%
Contains more PotassiumPotassium +51.7%
Contains more IronIron +563.3%
Contains more ZincZinc +108.6%
Contains more PhosphorusPhosphorus +202.8%
Contains more ManganeseManganese +114.3%
Contains more SeleniumSelenium +1040%
Contains less SodiumSodium -99.3%
~equal in Copper ~0.158mg

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 34% 0% 12% 0% 17% 12% 5.5% 23% 17% 0% 41% 29% 4.1%
Contains more Vitamin B1Vitamin B1 +103%
Contains more Vitamin B3Vitamin B3 +39.2%
Contains more Vitamin B6Vitamin B6 +20%
Contains more FolateFolate +26.3%
Contains more Vitamin CVitamin C +827.3%
Contains more Vitamin B5Vitamin B5 +143.2%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.053mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Baked beans Pomegranate DV% diff.
Iron 1.99mg 0.3mg 21%
Sodium 422mg 3mg 18%
Vitamin K 16.4µg 14%
Phosphorus 109mg 36mg 10%
Vitamin C 1.1mg 10.2mg 10%
Selenium 5.7µg 0.5µg 9%
Protein 5.54g 1.67g 8%
Saturated fat 1.948g 0.12g 8%
Magnesium 43mg 12mg 7%
Fiber 5.5g 4g 6%
Vitamin B1 0.136mg 0.067mg 6%
Manganese 0.255mg 0.119mg 6%
Fats 5.15g 1.17g 6%
Monounsaturated fat 2.133g 0.093g 5%
Calcium 61mg 10mg 5%
Vitamin B5 0.155mg 0.377mg 4%
Polyunsaturated fat 0.74g 0.079g 4%
Calories 155kcal 83kcal 4%
Vitamin E 0.6mg 4%
Potassium 358mg 236mg 4%
Zinc 0.73mg 0.35mg 3%
Folate 48µg 38µg 3%
Cholesterol 5mg 0mg 2%
Choline 7.6mg 1%
Carbs 21.63g 18.7g 1%
Vitamin B6 0.09mg 0.075mg 1%
Vitamin B3 0.408mg 0.293mg 1%
Net carbs 16.13g 14.7g N/A
Sugar 13.67g N/A
Copper 0.159mg 0.158mg 0%
Vitamin B2 0.049mg 0.053mg 0%
Tryptophan 0.067mg 0%
Threonine 0.228mg 0%
Isoleucine 0.242mg 0%
Leucine 0.428mg 0%
Lysine 0.379mg 0%
Methionine 0.086mg 0%
Phenylalanine 0.287mg 0%
Valine 0.282mg 0%
Histidine 0.153mg 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
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
Contains more ProteinProtein +231.7%
Contains more FatsFats +340.2%
Contains more CarbsCarbs +15.7%
Contains more OtherOther +373.6%
Contains more WaterWater +19.6%

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
41% 32% 27%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.093 g
Polyunsaturated fat: Poly. Fat 0.079 g
Contains more Mono. FatMonounsaturated fat +2193.5%
Contains more Poly. FatPolyunsaturated fat +836.7%
Contains less Sat. FatSaturated fat -93.8%

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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. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/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.