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Plate
Baked Beans1
VS
Small white beans, cooked Leader
Small white beans, cooked4

Small white beans, cooked leads 4–1 · 5 categories decided

Both compared at 100 kcal.

The verdict

Small white beans, cooked comes out ahead, winning 4 of 5 nutrient match-ups.

Pick Baked Beans for less saturated fat.

Pick Small white beans, cooked for more protein, more fiber, less sodium and more iron.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    100 kcal
    100 kcal
  • Proteinmore is better
    5.15 g
    6.32 gWIN
  • Carbohydrate
    15.9 g
    18.18 g
  • Fibermore is better
    5.15 g
    7.32 gWIN
  • Total sugarsless is better
    5.26 g
    —
  • Total fat
    0.55 g
    0.45 g
  • Saturated fatless is better
    WIN0.11 g
    0.12 g
  • Sodiumless is better
    232.41 mg
    167.61 mgWIN
  • Potassiummore is better
    —
    326.06 mg
  • Calciummore is better
    —
    51.41 mg
  • Ironmore is better
    0 mg
    2 mgWIN
  • Magnesiummore is better
    —
    47.89 mg
  • Vitamin Cmore is better
    —
    0 mg
  • 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.