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Baked beans vs. Potato salad — In-Depth Nutrition Comparison

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How are baked beans and potato salad different?

  • Baked beans are higher in fiber, iron, folate, phosphorus, manganese, and magnesium; however, potato salad is richer in vitamin C and vitamin B5.
  • Daily need coverage for cholesterol for potato salad is 21% higher.
  • Baked beans contain 7 times more folate than potato salad. While baked beans contain 48µg of folate, potato salad contains only 7µg.
  • Baked beans have less sodium.

Beans, baked, home prepared and Potato salad, home-prepared are the varieties used in this article.

Infographic

Baked beans vs Potato salad 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 11% 5.7% 22% 24% 39% 8.5% 22% 69% 13% 22%
Contains more MagnesiumMagnesium +186.7%
Contains more CalciumCalcium +221.1%
Contains more PotassiumPotassium +40.9%
Contains more IronIron +206.2%
Contains more CopperCopper +34.7%
Contains more ZincZinc +135.5%
Contains more PhosphorusPhosphorus +109.6%
Contains less SodiumSodium -20.2%
Contains more ManganeseManganese +152.5%
Contains more SeleniumSelenium +39%

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 33% 11% 0% 0% 19% 14% 17% 32% 33% 0% 0% 5.3% 0%
Contains more Vitamin B1Vitamin B1 +76.6%
Contains more FolateFolate +585.7%
Contains more Vitamin CVitamin C +809.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +22.4%
Contains more Vitamin B3Vitamin B3 +118.1%
Contains more Vitamin B5Vitamin B5 +244.5%
Contains more Vitamin B6Vitamin B6 +56.7%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
3% 8% 11% 76% 2%
Protein: 2.68 g
Fats: 8.2 g
Carbs: 11.17 g
Water: 76 g
Other: 1.95 g
Contains more ProteinProtein +106.7%
Contains more CarbsCarbs +93.6%
Contains more OtherOther +28.7%
Contains more FatsFats +59.2%
Contains more WaterWater +16.6%

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
19% 32% 49%
Saturated fat: Sat. Fat 1.429 g
Monounsaturated fat: Mono. Fat 2.48 g
Polyunsaturated fat: Poly. Fat 3.737 g
Contains less Sat. FatSaturated fat -26.6%
Contains more Mono. FatMonounsaturated fat +16.3%
Contains more Poly. FatPolyunsaturated fat +405%

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 Potato salad
Lower in Saturated fat ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Baked beans Potato salad DV% diff.
Cholesterol 5mg 68mg 21%
Polyunsaturated fat 0.74g 3.737g 20%
Iron 1.99mg 0.65mg 17%
Fiber 5.5g 1.3g 17%
Folate 48µg 7µg 10%
Vitamin C 1.1mg 10mg 10%
Phosphorus 109mg 52mg 8%
Vitamin B5 0.155mg 0.534mg 8%
Magnesium 43mg 15mg 7%
Manganese 0.255mg 0.101mg 7%
Protein 5.54g 2.68g 6%
Vitamin B1 0.136mg 0.077mg 5%
Sodium 422mg 529mg 5%
Copper 0.159mg 0.118mg 5%
Fats 5.15g 8.2g 5%
Zinc 0.73mg 0.31mg 4%
Vitamin A 0µg 32µg 4%
Calcium 61mg 19mg 4%
Vitamin B6 0.09mg 0.141mg 4%
Potassium 358mg 254mg 3%
Carbs 21.63g 11.17g 3%
Vitamin B3 0.408mg 0.89mg 3%
Selenium 5.7µg 4.1µg 3%
Saturated fat 1.948g 1.429g 2%
Monounsaturated fat 2.133g 2.48g 1%
Calories 155kcal 143kcal 1%
Vitamin B2 0.049mg 0.06mg 1%
Net carbs 16.13g 9.87g N/A
Tryptophan 0.067mg 0.042mg 0%
Threonine 0.228mg 0.116mg 0%
Isoleucine 0.242mg 0.141mg 0%
Leucine 0.428mg 0.202mg 0%
Lysine 0.379mg 0.171mg 0%
Methionine 0.086mg 0.066mg 0%
Phenylalanine 0.287mg 0.135mg 0%
Valine 0.282mg 0.172mg 0%
Histidine 0.153mg 0.062mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Baked beans Potato salad
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
13%
Potato salad
Minerals Daily Need Coverage Score
39%
Baked beans
24%
Potato salad

Comparison summary

Which food is lower in Saturated fat?
Potato salad
Potato salad is lower in Saturated fat (difference - 0.519g)
Which food is cheaper?
Potato salad
Potato salad is cheaper (difference - $1.8)
Which food is richer in vitamins?
Potato salad
Potato salad is relatively richer in vitamins
Which food is lower in Cholesterol?
Baked beans
Baked beans is lower in Cholesterol (difference - 63mg)
Which food contains less Sodium?
Baked beans
Baked beans contains less Sodium (difference - 107mg)
Which food is lower in glycemic index?
Baked beans
Baked beans is lower in glycemic index (difference - 5)
Which food is richer in minerals?
Baked beans
Baked beans is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. Potato salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169269/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.