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Baked beans vs. Soup beans — In-Depth Nutrition Comparison

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Important differences between baked beans and soup beans

  • Baked beans have more folate, iron, phosphorus, vitamin B1, magnesium, and potassium; however, soup beans have more vitamin A.
  • Soup beans' daily need coverage for vitamin A is 33% more.
  • Baked beans have 4 times more folate than soup beans. Baked beans have 48µg of folate, while soup beans have 12µg.
  • Soup beans have a higher glycemic index than baked beans.

The food varieties used in the comparison are Beans, baked, home prepared and Soup, bean with ham, canned, chunky, ready-to-serve.

Infographic

Baked beans vs Soup beans 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 14% 9.6% 15% 50% 53% 12% 25% 52% 38% 38%
Contains more MagnesiumMagnesium +126.3%
Contains more CalciumCalcium +90.6%
Contains more PotassiumPotassium +104.6%
Contains more IronIron +49.6%
Contains more ZincZinc +65.9%
Contains more PhosphorusPhosphorus +84.7%
Contains more ManganeseManganese +13.7%
Contains more SeleniumSelenium +21.1%
~equal in Copper ~0.16mg
~equal in Sodium ~400mg

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 6% 27% 0% 0% 15% 14% 13% 2.4% 12% 3.8% 0% 9% 0%
Contains more Vitamin B1Vitamin B1 +126.7%
Contains more Vitamin B5Vitamin B5 +287.5%
Contains more Vitamin B6Vitamin B6 +80%
Contains more FolateFolate +300%
Contains more Vitamin CVitamin C +63.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +22.4%
Contains more Vitamin B3Vitamin B3 +71.6%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~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
5% 4% 11% 79%
Protein: 5.19 g
Fats: 3.5 g
Carbs: 11.16 g
Water: 78.63 g
Other: 1.52 g
Contains more FatsFats +47.1%
Contains more CarbsCarbs +93.8%
Contains more OtherOther +65.1%
Contains more WaterWater +20.7%
~equal in Protein ~5.19g

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% 47% 12%
Saturated fat: Sat. Fat 1.37 g
Monounsaturated fat: Mono. Fat 1.58 g
Polyunsaturated fat: Poly. Fat 0.39 g
Contains more Mono. FatMonounsaturated fat +35%
Contains more Poly. FatPolyunsaturated fat +89.7%
Contains less Sat. FatSaturated fat -29.7%

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 Soup beans
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sugar Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Baked beans Soup beans DV% diff.
Folate 48µg 12µg 9%
Vitamin A 0µg 81µg 9%
Iron 1.99mg 1.33mg 8%
Phosphorus 109mg 59mg 7%
Vitamin B1 0.136mg 0.06mg 6%
Magnesium 43mg 19mg 6%
Potassium 358mg 175mg 5%
Fiber 5.5g 4.6g 4%
Saturated fat 1.948g 1.37g 3%
Vitamin B6 0.09mg 0.05mg 3%
Zinc 0.73mg 0.44mg 3%
Calories 155kcal 95kcal 3%
Carbs 21.63g 11.16g 3%
Calcium 61mg 32mg 3%
Fats 5.15g 3.5g 3%
Polyunsaturated fat 0.74g 0.39g 2%
Manganese 0.255mg 0.29mg 2%
Selenium 5.7µg 6.9µg 2%
Vitamin B3 0.408mg 0.7mg 2%
Vitamin B5 0.155mg 0.04mg 2%
Vitamin C 1.1mg 1.8mg 1%
Cholesterol 5mg 9mg 1%
Sodium 422mg 400mg 1%
Protein 5.54g 5.19g 1%
Vitamin B2 0.049mg 0.06mg 1%
Vitamin B12 0µg 0.03µg 1%
Monounsaturated fat 2.133g 1.58g 1%
Net carbs 16.13g 6.56g N/A
Copper 0.159mg 0.16mg 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Baked beans Soup beans
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
8%
Soup beans
Minerals Daily Need Coverage Score
39%
Baked beans
31%
Soup beans

Comparison summary

Which food contains less Sodium?
Soup beans
Soup beans contains less Sodium (difference - 22mg)
Which food is lower in Saturated fat?
Soup beans
Soup beans is lower in Saturated fat (difference - 0.578g)
Which food is cheaper?
Soup beans
Soup beans is cheaper (difference - $1.8)
Which food is lower in Cholesterol?
Baked beans
Baked beans is lower in Cholesterol (difference - 4mg)
Which food is lower in glycemic index?
Baked beans
Baked beans is lower in glycemic index (difference - 24)
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)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Soup beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171144/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.