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  6. Baked beans vs. Liver

Baked beans vs. Liver — In-Depth Nutrition Comparison

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What are the main differences between baked beans and liver?

  • Baked beans have less vitamin B12, vitamin A, iron, vitamin B2, selenium, vitamin B5, zinc, copper, and vitamin B3 than liver.
  • Liver's daily need coverage for vitamin B12 is 778% higher.
  • Baked beans contain less cholesterol.
  • Liver has a lower glycemic index than baked beans.

We used Beans, baked, home prepared and Pork, fresh, variety meats, and by-products, liver, cooked, braised types in this comparison.

Infographic

Baked beans vs Liver 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%
Liver
Liver
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 3% 13% 672% 211% 183% 103% 6.4% 39% 368%
Contains more MagnesiumMagnesium +207.1%
Contains more CalciumCalcium +510%
Contains more PotassiumPotassium +138.7%
Contains more IronIron +800.5%
Contains more CopperCopper +298.7%
Contains more ZincZinc +820.5%
Contains more PhosphorusPhosphorus +121.1%
Contains less SodiumSodium -88.4%
Contains more ManganeseManganese +17.6%
Contains more SeleniumSelenium +1084.2%

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%
Liver
Liver
9
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 79% 1802% 0% 0% 65% 507% 158% 286% 132% 2334% 0% 122% 0%
Contains more Vitamin CVitamin C +2045.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +89.7%
Contains more Vitamin B2Vitamin B2 +4381.6%
Contains more Vitamin B3Vitamin B3 +1967.4%
Contains more Vitamin B5Vitamin B5 +2980%
Contains more Vitamin B6Vitamin B6 +533.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +239.6%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Baked beans Liver DV% diff.
Vitamin B12 0µg 18.67µg 778%
Vitamin A 0µg 5405µg 601%
Iron 1.99mg 17.92mg 199%
Vitamin B2 0.049mg 2.196mg 165%
Cholesterol 5mg 355mg 117%
Selenium 5.7µg 67.5µg 112%
Vitamin B5 0.155mg 4.774mg 92%
Zinc 0.73mg 6.72mg 54%
Copper 0.159mg 0.634mg 53%
Vitamin B3 0.408mg 8.435mg 50%
Protein 5.54g 26.02g 41%
Vitamin B6 0.09mg 0.57mg 37%
Folate 48µg 163µg 29%
Vitamin C 1.1mg 23.6mg 25%
Fiber 5.5g 0g 22%
Phosphorus 109mg 241mg 19%
Sodium 422mg 49mg 16%
Vitamin B1 0.136mg 0.258mg 10%
Magnesium 43mg 14mg 7%
Carbs 21.63g 3.76g 6%
Potassium 358mg 150mg 6%
Calcium 61mg 10mg 5%
Monounsaturated fat 2.133g 0.63g 4%
Saturated fat 1.948g 1.41g 2%
Polyunsaturated fat 0.74g 1.05g 2%
Manganese 0.255mg 0.3mg 2%
Calories 155kcal 165kcal 1%
Fats 5.15g 4.4g 1%
Net carbs 16.13g 3.76g N/A
Tryptophan 0.067mg 0.366mg 0%
Threonine 0.228mg 1.107mg 0%
Isoleucine 0.242mg 1.32mg 0%
Leucine 0.428mg 2.319mg 0%
Lysine 0.379mg 2.007mg 0%
Methionine 0.086mg 0.645mg 0%
Phenylalanine 0.287mg 1.274mg 0%
Valine 0.282mg 1.607mg 0%
Histidine 0.153mg 0.708mg 0%
Omega-3 - DHA 0.03g N/A
Omega-3 - DPA 0.04g 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
Liver
Liver
1
26% 4% 4% 64%
Protein: 26.02 g
Fats: 4.4 g
Carbs: 3.76 g
Water: 64.32 g
Other: 1.5 g
Contains more FatsFats +17%
Contains more CarbsCarbs +475.3%
Contains more OtherOther +67.3%
Contains more ProteinProtein +369.7%
~equal in Water ~64.32g

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
Liver
Liver
2
46% 20% 34%
Saturated fat: Sat. Fat 1.41 g
Monounsaturated fat: Mono. Fat 0.63 g
Polyunsaturated fat: Poly. Fat 1.05 g
Contains more Mono. FatMonounsaturated fat +238.6%
Contains less Sat. FatSaturated fat -27.6%
Contains more Poly. FatPolyunsaturated fat +41.9%

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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. Liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167863/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.