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Baked beans vs. Vegetable — In-Depth Nutrition Comparison

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How are baked beans and vegetable different?

  • Baked beans are higher in iron, selenium, copper, phosphorus, folate, and potassium; however, vegetable is richer in vitamin A and vitamin B2.
  • Daily need coverage for vitamin A for vegetable is 86% higher.
  • Baked beans contain 63 times more saturated fat than vegetable. While baked beans contain 1.948g of saturated fat, vegetable contains only 0.031g.
  • Baked beans have a lower glycemic index (40) than vegetable (66).

Beans, baked, home prepared and Vegetables, mixed, frozen, cooked, boiled, drained, without salt are the varieties used in this article.

Infographic

Baked beans vs Vegetable 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 16% 7.5% 15% 31% 28% 13% 22% 4.6% 49% 1.6%
Contains more MagnesiumMagnesium +95.5%
Contains more CalciumCalcium +144%
Contains more PotassiumPotassium +111.8%
Contains more IronIron +142.7%
Contains more CopperCopper +91.6%
Contains more ZincZinc +49%
Contains more PhosphorusPhosphorus +113.7%
Contains more SeleniumSelenium +1800%
Contains less SodiumSodium -91.7%
Contains more ManganeseManganese +48.6%

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 11% 71% 7.6% 0% 18% 28% 16% 9.1% 17% 0% 59% 14% 13%
Contains more Vitamin B1Vitamin B1 +91.5%
Contains more Vitamin B6Vitamin B6 +21.6%
Contains more FolateFolate +152.6%
Contains more Vitamin CVitamin C +190.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +144.9%
Contains more Vitamin B3Vitamin B3 +108.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.151mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Baked beans Vegetable DV% diff.
Vitamin A 0µg 214µg 24%
Vitamin K 23.5µg 20%
Sodium 422mg 35mg 17%
Iron 1.99mg 0.82mg 15%
Selenium 5.7µg 0.3µg 10%
Saturated fat 1.948g 0.031g 9%
Fats 5.15g 0.15g 8%
Copper 0.159mg 0.083mg 8%
Phosphorus 109mg 51mg 8%
Folate 48µg 19µg 7%
Potassium 358mg 169mg 6%
Monounsaturated fat 2.133g 0.01g 5%
Vitamin B2 0.049mg 0.12mg 5%
Vitamin B1 0.136mg 0.071mg 5%
Protein 5.54g 2.86g 5%
Manganese 0.255mg 0.379mg 5%
Calories 155kcal 65kcal 5%
Magnesium 43mg 22mg 5%
Fiber 5.5g 4.4g 4%
Polyunsaturated fat 0.74g 0.072g 4%
Calcium 61mg 25mg 4%
Choline 24.1mg 4%
Vitamin E 0.38mg 3%
Vitamin B3 0.408mg 0.851mg 3%
Carbs 21.63g 13.09g 3%
Zinc 0.73mg 0.49mg 2%
Vitamin C 1.1mg 3.2mg 2%
Cholesterol 5mg 0mg 2%
Vitamin B6 0.09mg 0.074mg 1%
Net carbs 16.13g 8.69g N/A
Sugar 3.12g N/A
Vitamin B5 0.155mg 0.151mg 0%
Tryptophan 0.067mg 0.029mg 0%
Threonine 0.228mg 0.115mg 0%
Isoleucine 0.242mg 0.139mg 0%
Leucine 0.428mg 0.19mg 0%
Lysine 0.379mg 0.17mg 0%
Methionine 0.086mg 0.034mg 0%
Phenylalanine 0.287mg 0.12mg 0%
Valine 0.282mg 0.149mg 0%
Histidine 0.153mg 0.073mg 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
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Contains more ProteinProtein +93.7%
Contains more FatsFats +3333.3%
Contains more CarbsCarbs +65.2%
Contains more OtherOther +274.6%
Contains more WaterWater +27.7%

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
27% 9% 64%
Saturated fat: Sat. Fat 0.031 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.072 g
Contains more Mono. FatMonounsaturated fat +21230%
Contains more Poly. FatPolyunsaturated fat +927.8%
Contains less Sat. FatSaturated fat -98.4%

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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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.