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  6. Baked beans vs. Watercress

Baked beans vs. Watercress — In-Depth Nutrition Comparison

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What are the main differences between baked beans and watercress?

  • Baked beans are richer in iron, fiber, folate, copper, selenium, and phosphorus, yet watercress is richer in vitamin A and vitamin C.
  • Watercress's daily need coverage for vitamin A is 64% higher.
  • Baked beans have 72 times more saturated fat than watercress. Baked beans have 1.948g of saturated fat, while watercress has 0.027g.

We used Beans, baked, home prepared and Watercress, raw types in this comparison.

Infographic

Baked beans vs Watercress 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 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
Contains more MagnesiumMagnesium +104.8%
Contains more IronIron +895%
Contains more CopperCopper +106.5%
Contains more ZincZinc +563.6%
Contains more PhosphorusPhosphorus +81.7%
Contains more SeleniumSelenium +533.3%
Contains more CalciumCalcium +96.7%
Contains less SodiumSodium -90.3%
~equal in Potassium ~330mg
~equal in Manganese ~0.244mg

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 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Contains more Vitamin B1Vitamin B1 +51.1%
Contains more Vitamin B3Vitamin B3 +104%
Contains more FolateFolate +433.3%
Contains more Vitamin CVitamin C +3809.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +144.9%
Contains more Vitamin B5Vitamin B5 +100%
Contains more Vitamin B6Vitamin B6 +43.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Baked beans Watercress DV% diff.
Vitamin K 250µg 208%
Vitamin C 1.1mg 43mg 47%
Iron 1.99mg 0.2mg 22%
Fiber 5.5g 0.5g 20%
Vitamin A 0µg 160µg 18%
Sodium 422mg 41mg 17%
Folate 48µg 9µg 10%
Selenium 5.7µg 0.9µg 9%
Copper 0.159mg 0.077mg 9%
Saturated fat 1.948g 0.027g 9%
Fats 5.15g 0.1g 8%
Vitamin E 1mg 7%
Phosphorus 109mg 60mg 7%
Calories 155kcal 11kcal 7%
Carbs 21.63g 1.29g 7%
Protein 5.54g 2.3g 6%
Zinc 0.73mg 0.11mg 6%
Calcium 61mg 120mg 6%
Magnesium 43mg 21mg 5%
Polyunsaturated fat 0.74g 0.035g 5%
Vitamin B2 0.049mg 0.12mg 5%
Monounsaturated fat 2.133g 0.008g 5%
Vitamin B1 0.136mg 0.09mg 4%
Vitamin B5 0.155mg 0.31mg 3%
Vitamin B6 0.09mg 0.129mg 3%
Cholesterol 5mg 0mg 2%
Choline 9mg 2%
Potassium 358mg 330mg 1%
Vitamin B3 0.408mg 0.2mg 1%
Net carbs 16.13g 0.79g N/A
Sugar 0.2g N/A
Manganese 0.255mg 0.244mg 0%
Tryptophan 0.067mg 0.03mg 0%
Threonine 0.228mg 0.133mg 0%
Isoleucine 0.242mg 0.093mg 0%
Leucine 0.428mg 0.166mg 0%
Lysine 0.379mg 0.134mg 0%
Methionine 0.086mg 0.02mg 0%
Phenylalanine 0.287mg 0.114mg 0%
Valine 0.282mg 0.137mg 0%
Histidine 0.153mg 0.04mg 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
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more ProteinProtein +140.9%
Contains more FatsFats +5050%
Contains more CarbsCarbs +1576.7%
Contains more OtherOther +109.2%
Contains more WaterWater +45.9%

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
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains more Mono. FatMonounsaturated fat +26562.5%
Contains more Poly. FatPolyunsaturated fat +2014.3%
Contains less Sat. FatSaturated fat -98.6%

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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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.