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  6. Beans, black, mature seeds, canned, low sodium vs. Beans

Beans, black, mature seeds, canned, low sodium vs. Beans — In-Depth Nutrition Comparison

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A recap on the differences between beans, black, mature seeds, canned, low sodium and beans

  • Beans, black, mature seeds, canned, low sodium is higher in iron, folate, and fiber, yet beans are higher in zinc, selenium, and vitamin B6.
  • Beans, black, mature seeds, canned, low sodium covers your daily iron needs 20% more than beans.
  • Beans, black, mature seeds, canned, low sodium contains 138 times more sodium than beans. While beans, black, mature seeds, canned, low sodium contains 138mg of sodium, beans contain only 1mg.

Food varieties used in this article are Beans, black, mature seeds, canned, low sodium and Beans, baked, canned, no salt added.

Infographic

Beans, black, mature seeds, canned, low sodium vs Beans 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 25% 11% 27% 71% 64% 15% 46% 18% 30% 7.1%
Beans
Beans
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Contains more IronIron +555.2%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +42.9%
Contains more ZincZinc +159.3%
Contains less SodiumSodium -99.3%
Contains more SeleniumSelenium +246.2%
~equal in Magnesium ~32mg
~equal in Potassium ~296mg
~equal in Copper ~0.206mg
~equal in Phosphorus ~104mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 9% 0% 0% 12% 35% 28% 12% 11% 13% 0% 5.8% 46%
Beans
Beans
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 10% 0% 1.7% 3% 38% 14% 8.1% 0% 30% 0% 2% 18%
Contains more Vitamin EVitamin E +313.3%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B3Vitamin B3 +44.2%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +187.5%
Contains more FolateFolate +154.2%
Contains more Vitamin CVitamin C +14.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +136.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.15mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Beans, black, mature seeds, canned, low sodium Beans DV% diff.
Iron 1.9mg 0.29mg 20%
Manganese 0.233mg 10%
Folate 61µg 24µg 9%
Zinc 0.54mg 1.4mg 8%
Fiber 6.9g 5.5g 6%
Sodium 138mg 1mg 6%
Selenium 1.3µg 4.5µg 6%
Vitamin B6 0.055mg 0.13mg 6%
Vitamin B2 0.12mg 0.06mg 5%
Vitamin B5 0.184mg 4%
Vitamin E 0.62mg 0.15mg 3%
Protein 6.03g 4.8g 2%
Calcium 35mg 50mg 2%
Copper 0.192mg 0.206mg 2%
Calories 91kcal 105kcal 1%
Carbs 16.55g 20.49g 1%
Magnesium 35mg 32mg 1%
Phosphorus 108mg 104mg 1%
Vitamin A 0µg 5µg 1%
Vitamin B1 0.14mg 0.15mg 1%
Vitamin B3 0.62mg 0.43mg 1%
Vitamin K 2.3µg 0.8µg 1%
Choline 23.2mg 30.8mg 1%
Protein per 100 calories 6.6g 4.6g N/A
Calories per 10 g protein 151kcal 219kcal N/A
Weight per 100 calories 110g 95g N/A
Fats 0.29g 0.4g 0%
Vitamin C 2.7mg 3.1mg 0%
Net carbs 9.65g 14.99g N/A
Potassium 308mg 296mg 0%
Sugar 0.23g 7.78g N/A
Saturated fat 0.075g 0.103g 0%
Monounsaturated fat 0.025g 0.035g 0%
Polyunsaturated fat 0.125g 0.172g 0%
Tryptophan 0.072mg 0%
Threonine 0.222mg 0%
Isoleucine 0.285mg 0%
Leucine 0.512mg 0%
Lysine 0.422mg 0%
Methionine 0.079mg 0%
Phenylalanine 0.356mg 0%
Valine 0.348mg 0%
Histidine 0.166mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 17% 76%
Protein: 6.03 g
Fats: 0.29 g
Carbs: 16.55 g
Water: 75.64 g
Other: 1.49 g
Beans
Beans
3
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Contains more ProteinProtein +25.6%
Contains more FatsFats +37.9%
Contains more CarbsCarbs +23.8%
Contains more OtherOther +14.8%
~equal in Water ~72.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.075 g
Monounsaturated fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.125 g
Beans
Beans
2
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
Contains less Sat. FatSaturated fat -27.2%
Contains more Mono. FatMonounsaturated fat +40%
Contains more Poly. FatPolyunsaturated fat +37.6%

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. Beans, black, mature seeds, canned, low sodium - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175238/nutrients
  2. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.