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  6. Bean raw vs. White Bread

Bean raw vs. White Bread — In-Depth Nutrition Comparison

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Differences between Bean raw and White Bread

  • Bean raw has more Folate, Copper, Fiber, Phosphorus, Potassium, Magnesium, Vitamin B6, and Manganese, while White Bread has more Vitamin B3.
  • Bean raw's daily need coverage for Folate is 104% higher.
  • White Bread contains 11 times less Potassium than Bean raw. Bean raw contains 1393mg of Potassium, while White Bread contains 126mg.
  • The amount of Sodium in Bean raw is lower.

The food types used in this comparison are Beans, pinto, mature seeds, raw and Bread, white, commercially prepared (includes soft bread crumbs).

Infographic

Bean raw vs White Bread 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.
Bean raw
Bean raw
9
:
1
White Bread
White Bread
Contains more Iron +40.4%
Contains more Magnesium +665.2%
Contains more Phosphorus +319.4%
Contains more Potassium +1005.6%
Contains less Sodium -97.6%
Contains more Zinc +208.1%
Contains more Copper +784.2%
Contains more Manganese +114.2%
Contains more Selenium +26.8%
Contains more Calcium +27.4%
Bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 191% 126% 177% 123% 2% 63% 298% 150% 153%
White Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 44% 136% 17% 43% 12% 64% 21% 34% 70% 120%
Contains more Iron +40.4%
Contains more Magnesium +665.2%
Contains more Phosphorus +319.4%
Contains more Potassium +1005.6%
Contains less Sodium -97.6%
Contains more Zinc +208.1%
Contains more Copper +784.2%
Contains more Manganese +114.2%
Contains more Selenium +26.8%
Contains more Calcium +27.4%

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.
Bean raw
Bean raw
6
:
4
White Bread
White Bread
Contains more Vitamin C +∞%
Contains more Vitamin B1 +33.8%
Contains more Vitamin B5 +46.5%
Contains more Vitamin B6 +444.8%
Contains more Folate +373%
Contains more Vitamin K +2700%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +14.6%
Contains more Vitamin B3 +307.2%
Equal in Vitamin E - 0.22
Bean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 21% 179% 49% 23% 48% 110% 394% 0% 14%
White Bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 134% 57% 90% 33% 21% 84% 0% 1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +33.8%
Contains more Vitamin B5 +46.5%
Contains more Vitamin B6 +444.8%
Contains more Folate +373%
Contains more Vitamin K +2700%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +14.6%
Contains more Vitamin B3 +307.2%
Equal in Vitamin E - 0.22

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bean raw
Bean raw
3
:
2
White Bread
White Bread
Contains more Protein +142%
Contains more Carbs +26.6%
Contains more Other +75.3%
Contains more Fats +170.7%
Contains more Water +221.4%
Bean raw
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
White Bread
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 g
Contains more Protein +142%
Contains more Carbs +26.6%
Contains more Other +75.3%
Contains more Fats +170.7%
Contains more Water +221.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bean raw
Bean raw
1
:
2
White Bread
White Bread
Contains less Saturated Fat -66.3%
Contains more Monounsaturated Fat +161.6%
Contains more Polyunsaturated fat +293.6%
Bean raw
27% 26% 47%
Saturated Fat: 0.235 g
Monounsaturated Fat: 0.229 g
Polyunsaturated fat: 0.407 g
White Bread
24% 21% 55%
Saturated Fat: 0.698 g
Monounsaturated Fat: 0.599 g
Polyunsaturated fat: 1.602 g
Contains less Saturated Fat -66.3%
Contains more Monounsaturated Fat +161.6%
Contains more Polyunsaturated fat +293.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Bean raw
Bean raw
1
:
4
White Bread
White Bread
Contains more Sucrose +∞%
Contains more Glucose +1107.7%
Contains more Fructose +∞%
Contains more Maltose +∞%
Equal in Starch - 37.17
Bean raw
94% 5%
Starch: 34.17 g
Sucrose: 1.98 g
Glucose: 0.13 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
White Bread
87% 4% 6% 4%
Starch: 37.17 g
Sucrose: 0 g
Glucose: 1.57 g
Fructose: 2.43 g
Lactose: 0 g
Maltose: 1.67 g
Galactose: 0 g
Contains more Sucrose +∞%
Contains more Glucose +1107.7%
Contains more Fructose +∞%
Contains more Maltose +∞%
Equal in Starch - 37.17

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bean raw White Bread Opinion
Net carbs 47.05g 46.72g Bean raw
Protein 21.42g 8.85g Bean raw
Fats 1.23g 3.33g White Bread
Carbs 62.55g 49.42g Bean raw
Calories 347kcal 266kcal Bean raw
Starch 34.17g 37.17g White Bread
Fructose 0g 2.43g White Bread
Sugar 2.11g 5.67g Bean raw
Fiber 15.5g 2.7g Bean raw
Calcium 113mg 144mg White Bread
Iron 5.07mg 3.61mg Bean raw
Magnesium 176mg 23mg Bean raw
Phosphorus 411mg 98mg Bean raw
Potassium 1393mg 126mg Bean raw
Sodium 12mg 490mg Bean raw
Zinc 2.28mg 0.74mg Bean raw
Copper 0.893mg 0.101mg Bean raw
Manganese 1.148mg 0.536mg Bean raw
Selenium 27.9µg 22µg Bean raw
Vitamin A 0IU 1IU White Bread
Vitamin E 0.21mg 0.22mg White Bread
Vitamin C 6.3mg 0mg Bean raw
Vitamin B1 0.713mg 0.533mg Bean raw
Vitamin B2 0.212mg 0.243mg White Bread
Vitamin B3 1.174mg 4.78mg White Bread
Vitamin B5 0.785mg 0.536mg Bean raw
Vitamin B6 0.474mg 0.087mg Bean raw
Folate 525µg 111µg Bean raw
Vitamin K 5.6µg 0.2µg Bean raw
Tryptophan 0.237mg Bean raw
Threonine 0.81mg Bean raw
Isoleucine 0.871mg Bean raw
Leucine 1.558mg Bean raw
Lysine 1.356mg Bean raw
Methionine 0.259mg Bean raw
Phenylalanine 1.095mg Bean raw
Valine 0.998mg Bean raw
Histidine 0.556mg Bean raw
Trans Fat 0g 0.027g Bean raw
Saturated Fat 0.235g 0.698g Bean raw
Omega-3 - EPA 0g 0.001g White Bread
Monounsaturated Fat 0.229g 0.599g White Bread
Polyunsaturated fat 0.407g 1.602g White Bread
Omega-6 - Eicosadienoic acid 0.002g White Bread
Omega-3 - ALA 0.166g White Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean raw White Bread
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
70%
Bean raw
35%
White Bread
Minerals Daily Need Coverage Score
131%
Bean raw
56%
White Bread

Comparison summary

Which food is cheaper?
White Bread
White Bread is cheaper (difference - $1.5)
Which food is lower in Sugar?
Bean raw
Bean raw is lower in Sugar (difference - 3.56g)
Which food contains less Sodium?
Bean raw
Bean raw contains less Sodium (difference - 478mg)
Which food is lower in Saturated Fat?
Bean raw
Bean raw is lower in Saturated Fat (difference - 0.463g)
Which food is lower in glycemic index?
Bean raw
Bean raw is lower in glycemic index (difference - 40)
Which food is richer in minerals?
Bean raw
Bean raw is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/nutrients
  2. White Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.