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  6. Baked beans vs. Walnut

Baked beans vs. Walnut — In-Depth Nutrition Comparison

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Significant differences between baked beans and walnut

  • The amount of copper, manganese, vitamin B6, phosphorus, magnesium, zinc, vitamin B1, and folate in walnut is higher than in baked beans.
  • Walnut covers your daily copper needs 159% more than baked beans.
  • Walnut has 211 times less sodium than baked beans. Baked beans have 422mg of sodium, while walnut has 2mg.
  • Baked beans have a higher glycemic index. The glycemic index of baked beans is 40, while the glycemic index of walnut is 0.

Specific food types used in this comparison are Beans, baked, home prepared and Nuts, walnuts, english.

Infographic

Baked beans vs Walnut 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%
Walnut
Walnut
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 113% 29% 39% 109% 529% 84% 148% 0.26% 445% 27%
Contains more SeleniumSelenium +16.3%
Contains more MagnesiumMagnesium +267.4%
Contains more CalciumCalcium +60.7%
Contains more PotassiumPotassium +23.2%
Contains more IronIron +46.2%
Contains more CopperCopper +897.5%
Contains more ZincZinc +323.3%
Contains more PhosphorusPhosphorus +217.4%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +1238.8%

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%
Walnut
Walnut
11
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 4.3% 0.33% 14% 0% 85% 35% 21% 34% 124% 0% 6.8% 74% 21%
Contains more Vitamin CVitamin C +18.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +150.7%
Contains more Vitamin B2Vitamin B2 +206.1%
Contains more Vitamin B3Vitamin B3 +175.7%
Contains more Vitamin B5Vitamin B5 +267.7%
Contains more Vitamin B6Vitamin B6 +496.7%
Contains more FolateFolate +104.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Baked beans Walnut DV% diff.
Polyunsaturated fat 0.74g 47.174g 310%
Copper 0.159mg 1.586mg 159%
Manganese 0.255mg 3.414mg 137%
Fats 5.15g 65.21g 92%
Phosphorus 109mg 346mg 34%
Vitamin B6 0.09mg 0.537mg 34%
Magnesium 43mg 158mg 27%
Calories 155kcal 654kcal 25%
Zinc 0.73mg 3.09mg 21%
Protein 5.54g 15.23g 19%
Saturated fat 1.948g 6.126g 19%
Sodium 422mg 2mg 18%
Monounsaturated fat 2.133g 8.933g 17%
Vitamin B1 0.136mg 0.341mg 17%
Folate 48µg 98µg 13%
Iron 1.99mg 2.91mg 12%
Vitamin B5 0.155mg 0.57mg 8%
Vitamin B2 0.049mg 0.15mg 8%
Choline 39.2mg 7%
Fiber 5.5g 6.7g 5%
Vitamin E 0.7mg 5%
Vitamin B3 0.408mg 1.125mg 4%
Calcium 61mg 98mg 4%
Carbs 21.63g 13.71g 3%
Vitamin K 2.7µg 2%
Potassium 358mg 441mg 2%
Cholesterol 5mg 0mg 2%
Selenium 5.7µg 4.9µg 1%
Vitamin C 1.1mg 1.3mg 0%
Net carbs 16.13g 7.01g N/A
Sugar 2.61g N/A
Starch 0.06g 0%
Vitamin A 0µg 1µg 0%
Tryptophan 0.067mg 0.17mg 0%
Threonine 0.228mg 0.596mg 0%
Isoleucine 0.242mg 0.625mg 0%
Leucine 0.428mg 1.17mg 0%
Lysine 0.379mg 0.424mg 0%
Methionine 0.086mg 0.236mg 0%
Phenylalanine 0.287mg 0.711mg 0%
Valine 0.282mg 0.753mg 0%
Histidine 0.153mg 0.391mg 0%
Fructose 0.09g 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
Walnut
Walnut
2
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 g
Contains more CarbsCarbs +57.8%
Contains more WaterWater +1501.2%
Contains more OtherOther +41%
Contains more ProteinProtein +174.9%
Contains more FatsFats +1166.2%

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
Walnut
Walnut
2
10% 14% 76%
Saturated fat: Sat. Fat 6.126 g
Monounsaturated fat: Mono. Fat 8.933 g
Polyunsaturated fat: Poly. Fat 47.174 g
Contains less Sat. FatSaturated fat -68.2%
Contains more Mono. FatMonounsaturated fat +318.8%
Contains more Poly. FatPolyunsaturated fat +6274.9%

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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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.