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Navy bean vs Bread - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in glycemic index?
Navy bean
Navy bean is lower in glycemic index (difference - 31)
Which food contains less Sodium?
Navy bean
Navy bean contains less Sodium (difference - 588mg)
Which food is lower in Saturated Fat?
Navy bean
Navy bean is lower in Saturated Fat (difference - 0.904g)
Which food contains less Sugars?
Navy bean
Navy bean contains less Sugars (difference - 6.42g)
Which food is cheaper?
Bread
Bread is cheaper (difference - $1)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Navy bean Bread
Lower in glycemic index ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugars ok
Lower in price ok
Rich in vitamins Equal
Rich in minerals Equal
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Navy bean Bread
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
23
Navy bean
27
Bread
Mineral Summary Score
30
Navy bean
46
Bread

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
4
Bread
Contains more Potassium +37.7%
Contains more Magnesium +71.2%
Contains more Copper +79.8%
Contains less Sodium -97.8%
Contains more Iron +111.9%
Contains more Calcium +1000%
Contains more Zinc +65.2%
Contains more Phosphorus +88%
Contains more Potassium +37.7%
Contains more Magnesium +71.2%
Contains more Copper +79.8%
Contains less Sodium -97.8%
Contains more Iron +111.9%
Contains more Calcium +1000%
Contains more Zinc +65.2%
Contains more Phosphorus +88%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
6
Bread
Contains more Vitamin C +9300%
Contains more Vitamin A +∞%
Contains more Vitamin B5 +80.9%
Contains more Vitamin B6 +24.8%
Contains more Vitamin B1 +12.6%
Contains more Vitamin B2 +77.7%
Contains more Vitamin B3 +412.3%
Contains more Folic acid (B9) +∞%
Contains more Vitamin C +9300%
Contains more Vitamin A +∞%
Contains more Vitamin B5 +80.9%
Contains more Vitamin B6 +24.8%
Contains more Vitamin B1 +12.6%
Contains more Vitamin B2 +77.7%
Contains more Vitamin B3 +412.3%
Contains more Folic acid (B9) +∞%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
37%
Navy bean
78%
Bread
Carbohydrates
13%
Navy bean
56%
Bread
Fats
3%
Navy bean
20%
Bread

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Navy bean Bread Opinion
Calories 67 313 Bread
Protein 6.15 12.96 Bread
Fats 0.7 4.27 Bread
Vitamin C 18.8 0.2 Navy bean
Carbs 13.05 55.77 Bread
Cholesterol 0 0
Vitamin D 0 0
Iron 1.93 4.09 Bread
Calcium 15 165 Bread
Potassium 307 223 Navy bean
Magnesium 101 59 Navy bean
Sugars 6.42 Bread
Fiber 4.7 Bread
Copper 0.356 0.198 Navy bean
Zinc 0.89 1.47 Bread
Starch
Phosphorus 100 188 Bread
Sodium 13 601 Navy bean
Vitamin A 4 0 Navy bean
Vitamin E 0.24 Bread
Vitamin D 0 0
Vitamin B1 0.39 0.439 Bread
Vitamin B2 0.215 0.382 Bread
Vitamin B3 1.22 6.25 Bread
Vitamin B5 0.825 0.456 Navy bean
Vitamin B6 0.191 0.153 Navy bean
Vitamin B12 0 0
Vitamin K 5.7 Bread
Folic acid (B9) 0 20 Bread
Trans Fat 0 Bread
Saturated Fat 0.085 0.989 Navy bean
Monounsaturated Fat 0.052 1.019 Bread
Polyunsaturated fat 0.407 1.72 Bread
Tryptophan 0.064 0.092 Bread
Threonine 0.258 0.299 Bread
Isoleucine 0.273 0.258 Navy bean
Leucine 0.442 0.461 Bread
Lysine 0.35 0.215 Navy bean
Methionine 0.064 0.105 Bread
Phenylalanine 0.31 0.315 Bread
Valine 0.316 0.31 Navy bean
Histidine 0.172 0.15 Navy bean
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.