Coleslaw and baked beans are both popular side dishes that can be part of a healthy diet. However, there are some key differences between the two in terms of their nutritional profiles. This article will compare coleslaw and baked beans side-by-side, looking at their calorie, carb, protein, and fat content. We’ll also examine some of the vitamins and minerals found in each dish.
By the end, you should have a good understanding of which option is healthier overall. While both dishes have their merits, one edges out the other slightly when it comes to nutritional value. As with any food choice, moderation and balance are key for an optimal diet.
Calorie Content
When comparing calories in coleslaw vs baked beans, coleslaw tends to be the lower calorie option.
Here is a calorie comparison of 3.5 ounces (100 grams) of each dish:
| Food | Calories |
|---|---|
| Coleslaw (cabbage and mayonnaise) | 158 |
| Baked beans | 110 |
As you can see, baked beans contain about 110 calories in a 3.5 ounce serving. Meanwhile, the same amount of coleslaw has about 158 calories. However, keep in mind that coleslaw calorie counts can vary widely depending on factors like:
– Type of mayonnaise or dressing used
– Additions like carrots, onions, bell peppers
– Amount of dressing coating the cabbage
Overall though, baked beans tend to be the lower calorie choice per serving compared to coleslaw.
Carbohydrate Content
Looking at carbs in coleslaw versus baked beans, both dishes contain a moderate amount of carbohydrates.
Here is the carb content comparison:
| Food | Total Carbs | Fiber | Sugar |
|---|---|---|---|
| Coleslaw (3.5 oz) | 9 g | 2 g | 6 g |
| Baked beans (3.5 oz) | 19 g | 5 g | 4 g |
Baked beans contain about twice as many total carbs as coleslaw. A serving of baked beans has 19 grams of carbs, while coleslaw has 9 grams.
However, baked beans offer more fiber – 5 grams versus 2 grams in coleslaw. The higher fiber content in beans helps slow digestion and promote fullness.
Both dishes get about 4-6 grams of carbs from naturally occurring sugars. So the sugar content is fairly balanced.
Overall for carbs, beans are a slightly better option due to their high fiber content. But coleslaw can fit into a balanced, low-carb diet when eaten in moderation.
Protein Content
Beans have significantly more protein than coleslaw.
Here is a protein content comparison:
| Food | Protein (grams) |
|---|---|
| Coleslaw (3.5 oz) | 1 g |
| Baked beans (3.5 oz) | 5 g |
A serving of baked beans provides about 5 grams of protein. Beans get their protein from being a plant-based complete protein.
Meanwhile, the same amount of coleslaw only contains 1 gram of protein. Cabbage itself does not provide much protein.
Baked beans are the clear winner when it comes to protein content. Adding beans to your meal can help boost the meal’s protein density.
Fat Content
The type of dressing or mayonnaise used on coleslaw makes a big impact on its fat content. On average:
| Food | Total Fat |
|---|---|
| Coleslaw | 14 g |
| Baked beans | 1 g |
Coleslaw typically contains around 14 grams of fat per 3.5 ounce serving. The use of mayonnaise or creamy dressings accounts for most of this fat content.
Meanwhile, baked beans contain minimal fat, around 1 gram per serving.
When it comes to fat content, baked beans are clearly the lower fat and more diet-friendly option. However, you can make coleslaw healthier by using low-fat or nonfat dressings and mayonnaise.
Vitamins and Minerals
Here is a overview of some of the key vitamins and minerals found in coleslaw versus baked beans:
| Vitamin/Mineral | Coleslaw | Baked Beans |
|---|---|---|
| Vitamin C | High | Low |
| Vitamin K | High | Decent |
| Folate | Low | High |
| Manganese | Good | Very High |
| Iron | Low | High |
| Potassium | Decent | High |
Some key points:
– Coleslaw provides more vitamin C and K. Cabbage is an excellent source of vitamin C and K.
– Baked beans offer more folate, manganese, iron, and potassium. Beans are rich in these nutrients.
– Beans offer more plant-based minerals like iron, potassium, and manganese.
– Coleslaw gives you more vitamin C and K from the cabbage.
Overall, beans offer a more nutrient-dense mineral profile. But coleslaw provides high amounts of vitamins C and K. Including both dishes can help you get a wider range of nutrients.
Health Benefits
Here are some of the top health benefits of each dish:
Coleslaw
– Cabbage contains antioxidants like polyphenols and anthocyanins which may help reduce inflammation.
– High in vitamin C and K which support immune function and bone health.
– Provides glucosinolates which may have anti-cancer benefits.
– Cabbage is filling and low-calorie, making coleslaw a great option for healthy weight management.
Baked Beans
– Beans provide soluble fiber which helps lower LDL “bad” cholesterol. This may support heart health.
– Rich in protein, iron, potassium, magnesium and folate. These support general health.
– Contain antioxidants that reduce cell damage from free radicals.
– Because beans are so filling, they can be beneficial for controlling appetite and blood sugar.
While both dishes offer health benefits, beans have been shown in many studies to support long-term health if eaten regularly as part of an overall healthy diet.
Glycemic Index
The glycemic index (GI) measures how quickly foods raise blood sugar.
Beans have a low glycemic index of around 40. This means beans cause a slow, gradual rise in blood sugar.
Coleslaw has a moderate GI of around 65, since cabbage itself has a relatively high GI. The mayonnaise or dressing lowers the overall GI of the coleslaw somewhat.
For managing blood sugar, baked beans are the better choice because of their lower glycemic index.
Cost Comparison
Baked beans tend to be a more budget-friendly option compared to buying cabbage and mayonnaise for coleslaw. Cabbage costs around $0.82 per pound. Meanwhile, a can of beans averages around $0.89 for 15 ounces.
The ingredients for coleslaw add up quickly. Even just one head of cabbage and mayonnaise can cost over $5 total. Comparatively, you could buy multiple cans of beans for the same price.
If you’re looking for an affordable healthy side dish, baked beans are typically the more cost effective choice over fresh made coleslaw. Canned beans are versatile, non-perishable, and easy to store long-term.
Convenience
When it comes to convenience, baked beans win over coleslaw. Canned beans are fully cooked and ready to eat – you just heat and serve.
Making coleslaw requires shopping for fresh cabbage, shredding or chopping, combining with mayonnaise or dressing, and thorough mixing. The entire process can take 15-30 minutes for a single batch.
Baked beans offer the advantage of being premade so they are extremely convenient. You don’t have to purchase and prepare multiple ingredients. For busy lifestyles, baked beans require far less work so they’re the simpler choice.
Taste Preferences
Taste is highly personal. Some people may strongly prefer the creamy, crunchy flavor of coleslaw over the savory sweetness of baked beans.
Also, there are many ways to vary the seasonings and ingredients in each dish. You can make both coleslaw and baked beans with different add-ins and dressing/sauce combinations.
In the end, taste comes down to individual preferences. Both dishes are highly customizable. Some people will like one option much more simply due to their tastes.
Conclusion
So which side dish is healthier – coleslaw or baked beans?
Based on their nutritional profiles, baked beans generally edge out coleslaw. Beans are lower in calories, fat, and carbs while providing more protein, fiber and essential minerals. They also have a lower glycemic index.
However, coleslaw has some advantages too. It contains more vitamin C and K. Cabbage also provides beneficial compounds like glucosinolates and polyphenols.
For health, beans win overall. But coleslaw can absolutely be part of a healthy diet when eaten in moderation. As with any food choice, balance and variety are key. Including both dishes as part of an overall nutritious diet can give you the benefits of each.
If choosing between the two for a side dish, baked beans may be slightly preferable for their stellar nutrition stats. But the ultimate choice also depends on taste preferences, costs, and convenience. For managing carbohydrate intake and blood sugar, baked beans are the better option.
Both coleslaw and baked beans bring their own benefits to the table. Choose whichever option fits your needs and tastes best. Either choice can be healthy and delicious when enjoyed as part of an balanced diet.