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  6. Baked beans vs. Zucchini

Baked beans vs. Zucchini — In-Depth Nutrition Comparison

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Important differences between baked beans and zucchini

  • Baked beans have more iron, fiber, copper, phosphorus, selenium, vitamin B1, and folate; however, zucchini has more vitamin C.
  • Baked beans' daily need coverage for iron is 20% more.
  • Baked beans have 53 times more sodium than zucchini. Baked beans have 422mg of sodium, while zucchini has 8mg.
  • Baked beans have a higher glycemic index than zucchini.

The food varieties used in the comparison are Beans, baked, home prepared and Squash, summer, zucchini, includes skin, raw.

Infographic

Baked beans vs Zucchini 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 4.8% 23% 14% 18% 8.7% 16% 1% 23% 1.1%
Contains more MagnesiumMagnesium +138.9%
Contains more CalciumCalcium +281.3%
Contains more PotassiumPotassium +37.2%
Contains more IronIron +437.8%
Contains more CopperCopper +200%
Contains more ZincZinc +128.1%
Contains more PhosphorusPhosphorus +186.8%
Contains more ManganeseManganese +44.1%
Contains more SeleniumSelenium +2750%
Contains less SodiumSodium -98.1%

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 60% 3.3% 2.4% 0% 11% 22% 8.5% 12% 38% 0% 11% 18% 5.2%
Contains more Vitamin B1Vitamin B1 +202.2%
Contains more FolateFolate +100%
Contains more Vitamin CVitamin C +1527.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +91.8%
Contains more Vitamin B3Vitamin B3 +10.5%
Contains more Vitamin B5Vitamin B5 +31.6%
Contains more Vitamin B6Vitamin B6 +81.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Baked beans Zucchini DV% diff.
Iron 1.99mg 0.37mg 20%
Vitamin C 1.1mg 17.9mg 19%
Fiber 5.5g 1g 18%
Sodium 422mg 8mg 18%
Copper 0.159mg 0.053mg 12%
Phosphorus 109mg 38mg 10%
Selenium 5.7µg 0.2µg 10%
Protein 5.54g 1.21g 9%
Saturated fat 1.948g 0.084g 8%
Vitamin B1 0.136mg 0.045mg 8%
Fats 5.15g 0.32g 7%
Calories 155kcal 17kcal 7%
Magnesium 43mg 18mg 6%
Folate 48µg 24µg 6%
Carbs 21.63g 3.11g 6%
Vitamin B6 0.09mg 0.163mg 6%
Calcium 61mg 16mg 5%
Monounsaturated fat 2.133g 0.011g 5%
Zinc 0.73mg 0.32mg 4%
Polyunsaturated fat 0.74g 0.091g 4%
Vitamin K 4.3µg 4%
Vitamin B2 0.049mg 0.094mg 3%
Manganese 0.255mg 0.177mg 3%
Potassium 358mg 261mg 3%
Fructose 1.38g 2%
Choline 9.5mg 2%
Cholesterol 5mg 0mg 2%
Vitamin B5 0.155mg 0.204mg 1%
Vitamin E 0.12mg 1%
Vitamin A 0µg 10µg 1%
Net carbs 16.13g 2.11g N/A
Sugar 2.5g N/A
Vitamin B3 0.408mg 0.451mg 0%
Tryptophan 0.067mg 0.01mg 0%
Threonine 0.228mg 0.029mg 0%
Isoleucine 0.242mg 0.044mg 0%
Leucine 0.428mg 0.071mg 0%
Lysine 0.379mg 0.067mg 0%
Methionine 0.086mg 0.018mg 0%
Phenylalanine 0.287mg 0.043mg 0%
Valine 0.282mg 0.054mg 0%
Histidine 0.153mg 0.026mg 0%
Omega-3 - ALA 0.061g N/A
Omega-6 - Linoleic acid 0.03g 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
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
Contains more ProteinProtein +357.9%
Contains more FatsFats +1509.4%
Contains more CarbsCarbs +595.5%
Contains more OtherOther +340.4%
Contains more WaterWater +45.5%

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
45% 6% 49%
Saturated fat: Sat. Fat 0.084 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.091 g
Contains more Mono. FatMonounsaturated fat +19290.9%
Contains more Poly. FatPolyunsaturated fat +713.2%
Contains less Sat. FatSaturated fat -95.7%

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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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.