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Baked beans vs. Wheat — In-Depth Nutrition Comparison

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The main differences between baked beans and wheat

  • Baked beans are richer in folate and potassium, yet wheat is richer in selenium, manganese, vitamin B3, zinc, phosphorus, and copper.
  • Daily need coverage for selenium for wheat is 48% higher.
  • Baked beans contain 53 times more sodium than wheat. Baked beans contain 422mg of sodium, while wheat contains 8mg.

Food types used in this article are Beans, baked, home prepared and Wheat, KAMUT khorasan, cooked.

Infographic

Baked beans vs Wheat 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%
Wheat
Wheat
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 2.7% 14% 66% 69% 50% 63% 1% 134% 174%
Contains more CalciumCalcium +577.8%
Contains more PotassiumPotassium +118.3%
Contains more IronIron +13.1%
Contains more MagnesiumMagnesium +11.6%
Contains more CopperCopper +30.2%
Contains more ZincZinc +152.1%
Contains more PhosphorusPhosphorus +34.9%
Contains less SodiumSodium -98.1%
Contains more ManganeseManganese +303.9%
Contains more SeleniumSelenium +459.6%

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%
Wheat
Wheat
2
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 0% 0% 4.8% 0% 24% 6.9% 43% 0% 16% 0% 0% 8.3% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +43.2%
Contains more Vitamin B2Vitamin B2 +63.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +28.6%
Contains more FolateFolate +336.4%
Contains more Vitamin B3Vitamin B3 +465%
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Baked beans Wheat DV% diff.
Selenium 5.7µg 31.9µg 48%
Manganese 0.255mg 1.03mg 34%
Sodium 422mg 8mg 18%
Vitamin B3 0.408mg 2.305mg 12%
Zinc 0.73mg 1.84mg 10%
Saturated fat 1.948g 0.077g 9%
Folate 48µg 11µg 9%
Fats 5.15g 0.83g 7%
Potassium 358mg 164mg 6%
Calcium 61mg 9mg 5%
Fiber 5.5g 4.3g 5%
Copper 0.159mg 0.207mg 5%
Monounsaturated fat 2.133g 0.084g 5%
Phosphorus 109mg 147mg 5%
Iron 1.99mg 1.76mg 3%
Polyunsaturated fat 0.74g 0.243g 3%
Vitamin B1 0.136mg 0.095mg 3%
Vitamin B5 0.155mg 3%
Cholesterol 5mg 0mg 2%
Carbs 21.63g 27.6g 2%
Vitamin E 0.24mg 2%
Vitamin B6 0.09mg 0.07mg 2%
Calories 155kcal 132kcal 1%
Vitamin B2 0.049mg 0.03mg 1%
Magnesium 43mg 48mg 1%
Vitamin C 1.1mg 1%
Protein 5.54g 5.71g 0%
Net carbs 16.13g 23.3g N/A
Sugar 3.07g N/A
Trans fat 0g 0.002g N/A
Tryptophan 0.067mg 0.051mg 0%
Threonine 0.228mg 0.172mg 0%
Isoleucine 0.242mg 0.22mg 0%
Leucine 0.428mg 0.432mg 0%
Lysine 0.379mg 0.161mg 0%
Methionine 0.086mg 0.097mg 0%
Phenylalanine 0.287mg 0.3mg 0%
Valine 0.282mg 0.267mg 0%
Histidine 0.153mg 0.147mg 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
Wheat
Wheat
3
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
Contains more FatsFats +520.5%
Contains more OtherOther +269.1%
Contains more CarbsCarbs +27.6%
~equal in Protein ~5.71g
~equal in Water ~65.18g

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
Wheat
Wheat
1
19% 21% 60%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.084 g
Polyunsaturated fat: Poly. Fat 0.243 g
Contains more Mono. FatMonounsaturated fat +2439.3%
Contains more Poly. FatPolyunsaturated fat +204.5%
Contains less Sat. FatSaturated fat -96%

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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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/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.