Baked beans vs. Wafer — In-Depth Nutrition Comparison
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Important differences between baked beans and wafer
- Baked beans have more fiber; however, wafer has more copper, iron, manganese, vitamin B2, vitamin B3, and vitamin B1.
- Wafer's daily need coverage for copper is 34% more.
- Baked beans have 2 times more potassium than wafer. Baked beans have 358mg of potassium, while wafer has 210mg.
- Baked beans are lower in sodium.
- Wafer has a higher glycemic index than baked beans.
The food varieties used in the comparison are Beans, baked, home prepared and Cookies, chocolate wafers.
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.
| Contains more CalciumCalcium | +96.8% |
| Contains more PotassiumPotassium | +70.5% |
| Contains less SodiumSodium | -27.2% |
| Contains more MagnesiumMagnesium | +23.3% |
| Contains more IronIron | +101.5% |
| Contains more CopperCopper | +191.2% |
| Contains more ZincZinc | +49.3% |
| Contains more PhosphorusPhosphorus | +21.1% |
| Contains more ManganeseManganese | +172.9% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B6Vitamin B6 | +76.5% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +49.3% |
| Contains more Vitamin B2Vitamin B2 | +442.9% |
| Contains more Vitamin B3Vitamin B3 | +600.5% |
| Contains more Vitamin B5Vitamin B5 | +145.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
5.54 g
Fats:
5.15 g
Carbs:
21.63 g
Water:
65.17 g
Other:
2.51 g
Protein:
6.6 g
Fats:
14.2 g
Carbs:
72.7 g
Water:
4.5 g
Other:
2 g
| Contains more WaterWater | +1348.2% |
| Contains more OtherOther | +25.5% |
| Contains more ProteinProtein | +19.1% |
| Contains more FatsFats | +175.7% |
| Contains more CarbsCarbs | +236.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.948 g
Monounsaturated fat:
Mono. Fat
2.133 g
Polyunsaturated fat:
Poly. Fat
0.74 g
Saturated fat:
Sat. Fat
4.241 g
Monounsaturated fat:
Mono. Fat
4.865 g
Polyunsaturated fat:
Poly. Fat
4.153 g
| Contains less Sat. FatSaturated fat | -54.1% |
| Contains more Mono. FatMonounsaturated fat | +128.1% |
| Contains more Poly. FatPolyunsaturated fat | +461.2% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Copper | 0.159mg | 0.463mg | 34% |
| Iron | 1.99mg | 4.01mg | 25% |
| Polyunsaturated fat | 0.74g | 4.153g | 23% |
| Manganese | 0.255mg | 0.696mg | 19% |
| Vitamin B2 | 0.049mg | 0.266mg | 17% |
| Carbs | 21.63g | 72.7g | 17% |
| Vitamin B3 | 0.408mg | 2.858mg | 15% |
| Calories | 155kcal | 433kcal | 14% |
| Fats | 5.15g | 14.2g | 14% |
| Saturated fat | 1.948g | 4.241g | 10% |
| Fiber | 5.5g | 3.4g | 8% |
| Monounsaturated fat | 2.133g | 4.865g | 7% |
| Sodium | 422mg | 580mg | 7% |
| Vitamin B1 | 0.136mg | 0.203mg | 6% |
| Vitamin E | 0.72mg | 5% | |
| Vitamin B5 | 0.155mg | 0.381mg | 5% |
| Vitamin B12 | 0µg | 0.09µg | 4% |
| Potassium | 358mg | 210mg | 4% |
| Caffeine | 10mg | 3% | |
| Choline | 14.3mg | 3% | |
| Vitamin B6 | 0.09mg | 0.051mg | 3% |
| Calcium | 61mg | 31mg | 3% |
| Zinc | 0.73mg | 1.09mg | 3% |
| Phosphorus | 109mg | 132mg | 3% |
| Protein | 5.54g | 6.6g | 2% |
| Magnesium | 43mg | 53mg | 2% |
| Vitamin K | 2.4µg | 2% | |
| Cholesterol | 5mg | 2mg | 1% |
| Vitamin C | 1.1mg | 0mg | 1% |
| Net carbs | 16.13g | 69.3g | N/A |
| Sugar | 37.43g | N/A | |
| Vitamin A | 0µg | 3µg | 0% |
| Selenium | 5.7µg | 5.7µg | 0% |
| Folate | 48µg | 47µg | 0% |
| Tryptophan | 0.067mg | 0.096mg | 0% |
| Threonine | 0.228mg | 0.22mg | 0% |
| Isoleucine | 0.242mg | 0.261mg | 0% |
| Leucine | 0.428mg | 0.447mg | 0% |
| Lysine | 0.379mg | 0.281mg | 0% |
| Methionine | 0.086mg | 0.105mg | 0% |
| Phenylalanine | 0.287mg | 0.308mg | 0% |
| Valine | 0.282mg | 0.323mg | 0% |
| Histidine | 0.153mg | 0.128mg | 0% |
| Omega-3 - EPA | 0.003g | N/A | |
| Omega-3 - DHA | 0.002g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
21%
Minerals Daily Need Coverage Score
39%
65%
Comparison summary
Which food is lower in Cholesterol?
Wafer is lower in Cholesterol (difference - 3mg)
Which food is cheaper?
Wafer is cheaper (difference - $1.8)
Which food is richer in minerals?
Wafer is relatively richer in minerals
Which food is richer in vitamins?
Wafer is relatively richer in vitamins
Which food is lower in Sugar?
Baked beans is lower in Sugar (difference - 37.43g)
Which food contains less Sodium?
Baked beans contains less Sodium (difference - 158mg)
Which food is lower in Saturated fat?
Baked beans is lower in Saturated fat (difference - 2.293g)
Which food is lower in glycemic index?
Baked beans is lower in glycemic index (difference - 21)