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  6. Baked beans vs. Winter melon

Baked beans vs. Winter melon — In-Depth Nutrition Comparison

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How are baked beans and winter melon different?

  • Baked beans are richer in iron, copper, phosphorus, folate, fiber, potassium, and selenium, while winter melon is higher in vitamin C.
  • Baked beans cover your daily need for iron, 20% more than winter melon.
  • Baked beans contain 122 times more saturated fat than winter melon. Baked beans contain 1.948g of saturated fat, while winter melon contains 0.016g.

Beans, baked, home prepared and Waxgourd, (chinese preserving melon), raw types were used in this article.

Infographic

Baked beans vs Winter melon 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 7.1% 5.7% 0.53% 15% 7.7% 17% 8.1% 14% 7.6% 1.1%
Contains more MagnesiumMagnesium +330%
Contains more CalciumCalcium +221.1%
Contains more PotassiumPotassium +5866.7%
Contains more IronIron +397.5%
Contains more CopperCopper +591.3%
Contains more ZincZinc +19.7%
Contains more PhosphorusPhosphorus +473.7%
Contains more ManganeseManganese +339.7%
Contains more SeleniumSelenium +2750%
Contains less SodiumSodium -73.7%

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 43% 0% 0% 0% 10% 25% 7.5% 8% 8.1% 0% 0% 3.8% 0%
Contains more Vitamin B1Vitamin B1 +240%
Contains more Vitamin B5Vitamin B5 +16.5%
Contains more Vitamin B6Vitamin B6 +157.1%
Contains more FolateFolate +860%
Contains more Vitamin CVitamin C +1081.8%
Contains more Vitamin B2Vitamin B2 +124.5%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.4mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Baked beans Winter melon DV% diff.
Iron 1.99mg 0.4mg 20%
Copper 0.159mg 0.023mg 15%
Sodium 422mg 111mg 14%
Vitamin C 1.1mg 13mg 13%
Phosphorus 109mg 19mg 13%
Folate 48µg 5µg 11%
Protein 5.54g 0.4g 10%
Selenium 5.7µg 0.2µg 10%
Potassium 358mg 6mg 10%
Fiber 5.5g 2.9g 10%
Saturated fat 1.948g 0.016g 9%
Manganese 0.255mg 0.058mg 9%
Vitamin B1 0.136mg 0.04mg 8%
Fats 5.15g 0.2g 8%
Magnesium 43mg 10mg 8%
Calories 155kcal 13kcal 7%
Carbs 21.63g 3g 6%
Vitamin B2 0.049mg 0.11mg 5%
Monounsaturated fat 2.133g 0.037g 5%
Polyunsaturated fat 0.74g 0.087g 4%
Calcium 61mg 19mg 4%
Vitamin B6 0.09mg 0.035mg 4%
Cholesterol 5mg 0mg 2%
Zinc 0.73mg 0.61mg 1%
Net carbs 16.13g 0.1g N/A
Vitamin B3 0.408mg 0.4mg 0%
Vitamin B5 0.155mg 0.133mg 0%
Tryptophan 0.067mg 0.002mg 0%
Threonine 0.228mg 0%
Isoleucine 0.242mg 0%
Leucine 0.428mg 0%
Lysine 0.379mg 0.009mg 0%
Methionine 0.086mg 0.003mg 0%
Phenylalanine 0.287mg 0%
Valine 0.282mg 0%
Histidine 0.153mg 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
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 g
Contains more ProteinProtein +1285%
Contains more FatsFats +2475%
Contains more CarbsCarbs +621%
Contains more OtherOther +736.7%
Contains more WaterWater +47.5%

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
11% 26% 62%
Saturated fat: Sat. Fat 0.016 g
Monounsaturated fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.087 g
Contains more Mono. FatMonounsaturated fat +5664.9%
Contains more Poly. FatPolyunsaturated fat +750.6%
Contains less Sat. FatSaturated fat -99.2%

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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. Winter melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170069/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.