Baked beans vs. White beans — In-Depth Nutrition Comparison
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A recap on differences between baked beans and white beans
- Baked beans have more selenium; however, white beans is higher in iron, manganese, copper, folate, potassium, and zinc.
- White beans covers your daily iron needs 21% more than baked beans.
- White beans contains 70 times less sodium than baked beans. Baked beans contain 422mg of sodium, while white beans contains 6mg.
Food varieties used in this article are Beans, baked, home prepared and Beans, white, mature seeds, cooked, boiled, without salt.
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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 SeleniumSelenium | +338.5% |
| Contains more MagnesiumMagnesium | +46.5% |
| Contains more CalciumCalcium | +47.5% |
| Contains more PotassiumPotassium | +56.7% |
| Contains more IronIron | +85.9% |
| Contains more CopperCopper | +80.5% |
| Contains more ZincZinc | +89% |
| Contains less SodiumSodium | -98.6% |
| Contains more ManganeseManganese | +149.4% |
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 B1Vitamin B1 | +15.3% |
| Contains more Vitamin B3Vitamin B3 | +191.4% |
| Contains more Vitamin B5Vitamin B5 | +47.7% |
| Contains more FolateFolate | +68.8% |
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:
9.73 g
Fats:
0.35 g
Carbs:
25.09 g
Water:
63.08 g
Other:
1.75 g
| Contains more FatsFats | +1371.4% |
| Contains more OtherOther | +43.4% |
| Contains more ProteinProtein | +75.6% |
| Contains more CarbsCarbs | +16% |
~equal in
Water
~63.08g
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
0.091 g
Monounsaturated fat:
Mono. Fat
0.031 g
Polyunsaturated fat:
Poly. Fat
0.152 g
| Contains more Mono. FatMonounsaturated fat | +6780.6% |
| Contains more Poly. FatPolyunsaturated fat | +386.8% |
| Contains less Sat. FatSaturated fat | -95.3% |
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 Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sugar |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Iron | 1.99mg | 3.7mg | 21% |
| Sodium | 422mg | 6mg | 18% |
| Manganese | 0.255mg | 0.636mg | 17% |
| Copper | 0.159mg | 0.287mg | 14% |
| Saturated fat | 1.948g | 0.091g | 8% |
| Protein | 5.54g | 9.73g | 8% |
| Selenium | 5.7µg | 1.3µg | 8% |
| Folate | 48µg | 81µg | 8% |
| Fats | 5.15g | 0.35g | 7% |
| Choline | 35.1mg | 6% | |
| Potassium | 358mg | 561mg | 6% |
| Vitamin E | 0.94mg | 6% | |
| Zinc | 0.73mg | 1.38mg | 6% |
| Monounsaturated fat | 2.133g | 0.031g | 5% |
| Magnesium | 43mg | 63mg | 5% |
| Polyunsaturated fat | 0.74g | 0.152g | 4% |
| Vitamin K | 3.5µg | 3% | |
| Fiber | 5.5g | 6.3g | 3% |
| Calcium | 61mg | 90mg | 3% |
| Vitamin B3 | 0.408mg | 0.14mg | 2% |
| Cholesterol | 5mg | 0mg | 2% |
| Vitamin B1 | 0.136mg | 0.118mg | 2% |
| Calories | 155kcal | 139kcal | 1% |
| Vitamin B5 | 0.155mg | 0.229mg | 1% |
| Phosphorus | 109mg | 113mg | 1% |
| Carbs | 21.63g | 25.09g | 1% |
| Vitamin C | 1.1mg | 0mg | 1% |
| Net carbs | 16.13g | 18.79g | N/A |
| Sugar | 0.34g | N/A | |
| Vitamin B2 | 0.049mg | 0.046mg | 0% |
| Vitamin B6 | 0.09mg | 0.093mg | 0% |
| Tryptophan | 0.067mg | 0.115mg | 0% |
| Threonine | 0.228mg | 0.409mg | 0% |
| Isoleucine | 0.242mg | 0.429mg | 0% |
| Leucine | 0.428mg | 0.776mg | 0% |
| Lysine | 0.379mg | 0.668mg | 0% |
| Methionine | 0.086mg | 0.146mg | 0% |
| Phenylalanine | 0.287mg | 0.526mg | 0% |
| Valine | 0.282mg | 0.509mg | 0% |
| Histidine | 0.153mg | 0.271mg | 0% |
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%
14%
Minerals Daily Need Coverage Score
39%
53%
Comparison summary
Which food is lower in Cholesterol?
White beans is lower in Cholesterol (difference - 5mg)
Which food contains less Sodium?
White beans contains less Sodium (difference - 416mg)
Which food is lower in Saturated fat?
White beans is lower in Saturated fat (difference - 1.857g)
Which food is lower in glycemic index?
White beans is lower in glycemic index (difference - 40)
Which food is cheaper?
White beans is cheaper (difference - $1.8)
Which food is richer in minerals?
White beans is relatively richer in minerals
Which food is lower in Sugar?
Baked beans is lower in Sugar (difference - 0.34g)
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.