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Bean dip Leader
Bean dip7
VS
Jam / preserves
Jam / preserves3

Bean dip leads 7–3 · 10 categories decided

Both foods compared at 100 kcal.

The verdict

Bean dip comes out ahead, winning 7 of 10 nutrient match-ups.

Pick Bean dip for more protein, more fiber, less sugar, more potassium, more calcium, more iron and more magnesium.

Pick Jam / preserves for less saturated fat, less sodium and more vitamin C.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    100 kcal
    100 kcal
  • Proteinmore is better
    WIN4.57 g
    0.13 g
  • Carbohydrate
    13.35 g
    24.77 g
  • Fibermore is better
    WIN4.12 g
    0.4 g
  • Total sugarsless is better
    WIN0.83 g
    17.45 g
  • Total fat
    3.11 g
    0.03 g
  • Saturated fatless is better
    0.44 g
    0 gWIN
  • Sodiumless is better
    372.27 mg
    11.51 mgWIN
  • Potassiummore is better
    WIN309.24 mg
    27.7 mg
  • Calciummore is better
    WIN21.85 mg
    7.19 mg
  • Ironmore is better
    WIN1.34 mg
    0.18 mg
  • Magnesiummore is better
    WIN33.61 mg
    1.44 mg
  • Vitamin Cmore is better
    0.5 mg
    3.17 mgWIN
  • Vitamin Dmore is better
    —
    —

Winners are decided by deterministic per-metric rules on the stated basis; ties and missing data don’t score (missing ≠ zero). Educational information only — not medical advice.

Bean dip vs Jam / preserves · Foodatron