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  6. White beans vs. Baked beans

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

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A recap on differences between White beans and Baked beans

  • White beans has more Iron, Manganese, Copper, Folate, Potassium, and Zinc, however, Baked beans are higher in Selenium.
  • White beans covers your daily Iron needs 21% more than Baked beans.
  • Baked beans contain 2 times less Manganese than White beans. White beans contains 0.636mg of Manganese, while Baked beans contain 0.255mg.
  • White beans has less Saturated Fat.

Food varieties used in this article are Beans, white, mature seeds, cooked, boiled, without salt and Beans, baked, home prepared.

Infographic

White beans vs Baked beans 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.
White beans
White beans
9
:
1
Baked beans
Baked beans
Contains more Calcium +47.5%
Contains more Iron +85.9%
Contains more Magnesium +46.5%
Contains more Potassium +56.7%
Contains less Sodium -98.6%
Contains more Zinc +89%
Contains more Copper +80.5%
Contains more Manganese +149.4%
Contains more Selenium +338.5%
Equal in Phosphorus - 109
White beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 139% 45% 49% 50% 1% 38% 96% 83% 8%
Baked beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 75% 31% 47% 32% 56% 20% 53% 34% 32%
Contains more Calcium +47.5%
Contains more Iron +85.9%
Contains more Magnesium +46.5%
Contains more Potassium +56.7%
Contains less Sodium -98.6%
Contains more Zinc +89%
Contains more Copper +80.5%
Contains more Manganese +149.4%
Contains more Selenium +338.5%
Equal in Phosphorus - 109

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.
White beans
White beans
5
:
4
Baked beans
Baked beans
Contains more Vitamin B5 +47.7%
Contains more Folate +68.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +15.3%
Contains more Vitamin B3 +191.4%
Equal in Vitamin B2 - 0.049
Equal in Vitamin B6 - 0.09
White beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 19% 0% 0% 30% 11% 3% 14% 22% 61% 0% 9%
Baked beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 4% 34% 12% 8% 10% 21% 36% 0% 0%
Contains more Vitamin B5 +47.7%
Contains more Folate +68.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +15.3%
Contains more Vitamin B3 +191.4%
Equal in Vitamin B2 - 0.049
Equal in Vitamin B6 - 0.09

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
White beans
White beans
2
:
3
Baked beans
Baked beans
Contains more Protein +75.6%
Contains more Carbs +16%
Contains more Fats +1371.4%
Contains more Other +43.4%
Equal in Water - 65.17
White beans
10% 25% 63% 2%
Protein: 9.73 g
Fats: 0.35 g
Carbs: 25.09 g
Water: 63.08 g
Other: 1.75 g
Baked beans
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
Contains more Protein +75.6%
Contains more Carbs +16%
Contains more Fats +1371.4%
Contains more Other +43.4%
Equal in Water - 65.17

Fat Type Comparison

Fat type breakdown side-by-side comparison
White beans
White beans
1
:
2
Baked beans
Baked beans
Contains less Saturated Fat -95.3%
Contains more Monounsaturated Fat +6780.6%
Contains more Polyunsaturated fat +386.8%
White beans
33% 11% 55%
Saturated Fat: 0.091 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.152 g
Baked beans
40% 44% 15%
Saturated Fat: 1.948 g
Monounsaturated Fat: 2.133 g
Polyunsaturated fat: 0.74 g
Contains less Saturated Fat -95.3%
Contains more Monounsaturated Fat +6780.6%
Contains more Polyunsaturated fat +386.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
White beans Baked beans
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient White beans Baked beans Opinion
Net carbs 18.79g 16.13g White beans
Protein 9.73g 5.54g White beans
Fats 0.35g 5.15g Baked beans
Carbs 25.09g 21.63g White beans
Calories 139kcal 155kcal Baked beans
Sugar 0.34g Baked beans
Fiber 6.3g 5.5g White beans
Calcium 90mg 61mg White beans
Iron 3.7mg 1.99mg White beans
Magnesium 63mg 43mg White beans
Phosphorus 113mg 109mg White beans
Potassium 561mg 358mg White beans
Sodium 6mg 422mg White beans
Zinc 1.38mg 0.73mg White beans
Copper 0.287mg 0.159mg White beans
Manganese 0.636mg 0.255mg White beans
Selenium 1.3µg 5.7µg Baked beans
Vitamin E 0.94mg White beans
Vitamin C 0mg 1.1mg Baked beans
Vitamin B1 0.118mg 0.136mg Baked beans
Vitamin B2 0.046mg 0.049mg Baked beans
Vitamin B3 0.14mg 0.408mg Baked beans
Vitamin B5 0.229mg 0.155mg White beans
Vitamin B6 0.093mg 0.09mg White beans
Folate 81µg 48µg White beans
Vitamin K 3.5µg White beans
Tryptophan 0.115mg 0.067mg White beans
Threonine 0.409mg 0.228mg White beans
Isoleucine 0.429mg 0.242mg White beans
Leucine 0.776mg 0.428mg White beans
Lysine 0.668mg 0.379mg White beans
Methionine 0.146mg 0.086mg White beans
Phenylalanine 0.526mg 0.287mg White beans
Valine 0.509mg 0.282mg White beans
Histidine 0.271mg 0.153mg White beans
Cholesterol 0mg 5mg White beans
Saturated Fat 0.091g 1.948g White beans
Monounsaturated Fat 0.031g 2.133g Baked beans
Polyunsaturated fat 0.152g 0.74g Baked beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
White beans Baked beans
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
14%
White beans
10%
Baked beans
Minerals Daily Need Coverage Score
53%
White beans
39%
Baked beans

Comparison summary

Which food contains less Sodium?
White beans
White beans contains less Sodium (difference - 416mg)
Which food is lower in Cholesterol?
White beans
White beans is lower in Cholesterol (difference - 5mg)
Which food is lower in Saturated Fat?
White beans
White beans is lower in Saturated Fat (difference - 1.857g)
Which food is lower in glycemic index?
White beans
White beans is lower in glycemic index (difference - 40)
Which food is cheaper?
White beans
White beans is cheaper (difference - $1.8)
Which food is richer in minerals?
White beans
White beans is relatively richer in minerals
Which food is lower in Sugar?
Baked beans
Baked beans is lower in Sugar (difference - 0.34g)
Which food is richer in vitamins?
?
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.

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. White beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175203/nutrients
  2. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/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.