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Baked beans vs. Tamarind — In-Depth Nutrition Comparison

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What are the differences between baked beans and tamarind?

  • Baked beans are higher in folate, copper, and selenium, yet tamarind is higher in vitamin B1, magnesium, iron, vitamin B3, and potassium.
  • Tamarind's daily need coverage for vitamin B1 is 24% more.
  • Baked beans have 15 times more sodium than tamarind. While baked beans have 422mg of sodium, tamarind has only 28mg.
  • The glycemic index of tamarind is lower.

We used Beans, baked, home prepared and Tamarinds, raw types in this article.

Infographic

Baked beans vs Tamarind infographic
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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 66% 22% 55% 105% 29% 2.7% 48% 3.7% 0% 7.1%
Contains more CopperCopper +84.9%
Contains more ZincZinc +630%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +338.5%
Contains more MagnesiumMagnesium +114%
Contains more CalciumCalcium +21.3%
Contains more PotassiumPotassium +75.4%
Contains more IronIron +40.7%
Contains less SodiumSodium -93.4%
~equal in Phosphorus ~113mg

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 12% 0.67% 2% 0% 107% 35% 36% 8.6% 15% 0% 7% 11% 4.7%
Contains more Vitamin B6Vitamin B6 +36.4%
Contains more FolateFolate +242.9%
Contains more Vitamin CVitamin C +218.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +214.7%
Contains more Vitamin B2Vitamin B2 +210.2%
Contains more Vitamin B3Vitamin B3 +375%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.143mg
~equal in Vitamin B12 ~0µg

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% 63% 31% 3%
Protein: 2.8 g
Fats: 0.6 g
Carbs: 62.5 g
Water: 31.4 g
Other: 2.7 g
Contains more ProteinProtein +97.9%
Contains more FatsFats +758.3%
Contains more WaterWater +107.5%
Contains more CarbsCarbs +189%
~equal in Other ~2.7g

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
53% 35% 12%
Saturated fat: Sat. Fat 0.272 g
Monounsaturated fat: Mono. Fat 0.181 g
Polyunsaturated fat: Poly. Fat 0.059 g
Contains more Mono. FatMonounsaturated fat +1078.5%
Contains more Poly. FatPolyunsaturated fat +1154.2%
Contains less Sat. FatSaturated fat -86%

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

All nutrients comparison - raw data values

Nutrient Baked beans Tamarind DV% diff.
Vitamin B1 0.136mg 0.428mg 24%
Sodium 422mg 28mg 17%
Carbs 21.63g 62.5g 14%
Magnesium 43mg 92mg 12%
Manganese 0.255mg 11%
Vitamin B3 0.408mg 1.938mg 10%
Iron 1.99mg 2.8mg 10%
Folate 48µg 14µg 9%
Selenium 5.7µg 1.3µg 8%
Copper 0.159mg 0.086mg 8%
Vitamin B2 0.049mg 0.152mg 8%
Potassium 358mg 628mg 8%
Saturated fat 1.948g 0.272g 8%
Fats 5.15g 0.6g 7%
Zinc 0.73mg 0.1mg 6%
Monounsaturated fat 2.133g 0.181g 5%
Polyunsaturated fat 0.74g 0.059g 5%
Protein 5.54g 2.8g 5%
Calories 155kcal 239kcal 4%
Vitamin C 1.1mg 3.5mg 3%
Choline 8.6mg 2%
Fiber 5.5g 5.1g 2%
Cholesterol 5mg 0mg 2%
Vitamin B6 0.09mg 0.066mg 2%
Vitamin K 2.8µg 2%
Vitamin E 0.1mg 1%
Phosphorus 109mg 113mg 1%
Calcium 61mg 74mg 1%
Net carbs 16.13g 57.4g N/A
Sugar 38.8g N/A
Vitamin A 0µg 2µg 0%
Vitamin B5 0.155mg 0.143mg 0%
Tryptophan 0.067mg 0.018mg 0%
Threonine 0.228mg 0%
Isoleucine 0.242mg 0%
Leucine 0.428mg 0%
Lysine 0.379mg 0.139mg 0%
Methionine 0.086mg 0.014mg 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 Tamarind
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
18%
Tamarind
Minerals Daily Need Coverage Score
39%
Baked beans
34%
Tamarind

Comparison summary

Which food is lower in Cholesterol?
Tamarind
Tamarind is lower in Cholesterol (difference - 5mg)
Which food contains less Sodium?
Tamarind
Tamarind contains less Sodium (difference - 394mg)
Which food is lower in Saturated fat?
Tamarind
Tamarind is lower in Saturated fat (difference - 1.676g)
Which food is lower in glycemic index?
Tamarind
Tamarind is lower in glycemic index (difference - 17)
Which food is richer in vitamins?
Tamarind
Tamarind is relatively richer in vitamins
Which food is lower in Sugar?
Baked beans
Baked beans is lower in Sugar (difference - 38.8g)
Which food is cheaper?
Baked beans
Baked beans is cheaper (difference - $1.2)
Which food is richer in minerals?
?
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. Tamarind - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167763/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.