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  6. Baked beans vs. White bread

Baked beans vs. White bread — In-Depth Nutrition Comparison

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The main differences between baked beans and white bread

  • Baked beans are richer in fiber, yet white bread is richer in vitamin B1, selenium, vitamin B3, iron, folate, vitamin B2, manganese, calcium, and vitamin B5.
  • Daily need coverage for vitamin B1 for white bread is 33% higher.
  • Baked beans contain 2 times more fiber than white bread. Baked beans contain 5.5g of fiber, while white bread contains 2.7g.
  • Baked beans have a lower glycemic index than white bread.

Food types used in this article are Beans, baked, home prepared and Bread, white, commercially prepared (includes soft bread crumbs).

Infographic

Baked beans vs White bread 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 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
Contains more MagnesiumMagnesium +87%
Contains more PotassiumPotassium +184.1%
Contains more CopperCopper +57.4%
Contains more PhosphorusPhosphorus +11.2%
Contains less SodiumSodium -13.9%
Contains more CalciumCalcium +136.1%
Contains more IronIron +81.4%
Contains more ManganeseManganese +110.2%
Contains more SeleniumSelenium +286%
~equal in Zinc ~0.74mg

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 0% 0% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +291.9%
Contains more Vitamin B2Vitamin B2 +395.9%
Contains more Vitamin B3Vitamin B3 +1071.6%
Contains more Vitamin B5Vitamin B5 +245.8%
Contains more FolateFolate +131.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.087mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Baked beans White bread DV% diff.
Vitamin B1 0.136mg 0.533mg 33%
Selenium 5.7µg 22µg 30%
Vitamin B3 0.408mg 4.78mg 27%
Iron 1.99mg 3.61mg 20%
Folate 48µg 111µg 16%
Vitamin B2 0.049mg 0.243mg 15%
Starch 37.17g 15%
Manganese 0.255mg 0.536mg 12%
Fiber 5.5g 2.7g 11%
Carbs 21.63g 49.42g 9%
Vitamin B5 0.155mg 0.536mg 8%
Calcium 61mg 144mg 8%
Protein 5.54g 8.85g 7%
Potassium 358mg 126mg 7%
Polyunsaturated fat 0.74g 1.602g 6%
Saturated fat 1.948g 0.698g 6%
Calories 155kcal 266kcal 6%
Copper 0.159mg 0.101mg 6%
Magnesium 43mg 23mg 5%
Monounsaturated fat 2.133g 0.599g 4%
Fructose 2.43g 3%
Fats 5.15g 3.33g 3%
Choline 14.6mg 3%
Sodium 422mg 490mg 3%
Cholesterol 5mg 0mg 2%
Phosphorus 109mg 98mg 2%
Vitamin C 1.1mg 0mg 1%
Vitamin E 0.22mg 1%
Net carbs 16.13g 46.72g N/A
Sugar 5.67g N/A
Zinc 0.73mg 0.74mg 0%
Vitamin B6 0.09mg 0.087mg 0%
Vitamin K 0.2µg 0%
Trans fat 0g 0.027g N/A
Tryptophan 0.067mg 0%
Threonine 0.228mg 0%
Isoleucine 0.242mg 0%
Leucine 0.428mg 0%
Lysine 0.379mg 0%
Methionine 0.086mg 0%
Phenylalanine 0.287mg 0%
Valine 0.282mg 0%
Histidine 0.153mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - ALA 0.166g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

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
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 g
Contains more FatsFats +54.7%
Contains more WaterWater +78.9%
Contains more OtherOther +26.8%
Contains more ProteinProtein +59.7%
Contains more CarbsCarbs +128.5%

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
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 g
Contains more Mono. FatMonounsaturated fat +256.1%
Contains less Sat. FatSaturated fat -64.2%
Contains more Poly. FatPolyunsaturated fat +116.5%

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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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.