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Wheat Bread vs. Broad bean — In-Depth Nutrition Comparison

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The main differences between Wheat Bread and Broad bean

  • Wheat Bread is richer in Selenium, Manganese, Iron, Vitamin B3, Vitamin B1, Vitamin B2, Phosphorus, and Copper, yet Broad bean is richer in Vitamin C.
  • Daily need coverage for Selenium from Wheat Bread is 59% higher.
  • Wheat Bread contains 15 times more Sodium than Broad bean. Wheat Bread contains 601mg of Sodium, while Broad bean contains 41mg.

Food types used in this article are Bread, wheat, toasted and Broadbeans, immature seeds, cooked, boiled, drained, without salt.

Infographic

Wheat Bread vs Broad bean 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.
Contains more Calcium +816.7%
Contains more Iron +172.7%
Contains more Magnesium +90.3%
Contains more Phosphorus +157.5%
Contains more Potassium +15.5%
Contains more Zinc +212.8%
Contains more Copper +230%
Contains more Manganese +427.6%
Contains more Selenium +3240%
Contains less Sodium -93.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 154% 43% 81% 20% 79% 41% 66% 180% 183%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 57% 23% 32% 18% 6% 13% 20% 35% 6%
Contains more Calcium +816.7%
Contains more Iron +172.7%
Contains more Magnesium +90.3%
Contains more Phosphorus +157.5%
Contains more Potassium +15.5%
Contains more Zinc +212.8%
Contains more Copper +230%
Contains more Manganese +427.6%
Contains more Selenium +3240%
Contains less Sodium -93.2%

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.
:
Contains more Vitamin B1 +243%
Contains more Vitamin B2 +324.4%
Contains more Vitamin B3 +420.8%
Contains more Vitamin B5 +590.9%
Contains more Vitamin B6 +427.6%
Contains more Folate +48.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +9800%
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% 1% 110% 89% 118% 28% 36% 65% 0% 15%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 17% 0% 0% 66% 32% 21% 23% 4% 7% 44% 0% 0%
Contains more Vitamin B1 +243%
Contains more Vitamin B2 +324.4%
Contains more Vitamin B3 +420.8%
Contains more Vitamin B5 +590.9%
Contains more Vitamin B6 +427.6%
Contains more Folate +48.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +9800%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +170%
Contains more Fats +754%
Contains more Carbs +452.2%
Contains more Other +207.8%
Contains more Water +245.4%
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
5% 10% 84%
Protein: 4.8 g
Fats: 0.5 g
Carbs: 10.1 g
Water: 83.7 g
Other: 0.9 g
Contains more Protein +170%
Contains more Fats +754%
Contains more Carbs +452.2%
Contains more Other +207.8%
Contains more Water +245.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +4995%
Contains more Polyunsaturated fat +467.7%
Contains less Saturated Fat -85.6%
27% 27% 46%
Saturated Fat: 0.989 g
Monounsaturated Fat: 1.019 g
Polyunsaturated fat: 1.72 g
31% 4% 65%
Saturated Fat: 0.142 g
Monounsaturated Fat: 0.02 g
Polyunsaturated fat: 0.303 g
Contains more Monounsaturated Fat +4995%
Contains more Polyunsaturated fat +467.7%
Contains less Saturated Fat -85.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wheat Bread Broad bean Opinion
Net carbs 51.07g 6.5g Wheat Bread
Protein 12.96g 4.8g Wheat Bread
Fats 4.27g 0.5g Wheat Bread
Carbs 55.77g 10.1g Wheat Bread
Calories 313kcal 62kcal Wheat Bread
Sugar 6.42g Broad bean
Fiber 4.7g 3.6g Wheat Bread
Calcium 165mg 18mg Wheat Bread
Iron 4.09mg 1.5mg Wheat Bread
Magnesium 59mg 31mg Wheat Bread
Phosphorus 188mg 73mg Wheat Bread
Potassium 223mg 193mg Wheat Bread
Sodium 601mg 41mg Broad bean
Zinc 1.47mg 0.47mg Wheat Bread
Copper 0.198mg 0.06mg Wheat Bread
Manganese 1.377mg 0.261mg Wheat Bread
Selenium 33.4µg 1µg Wheat Bread
Vitamin A 0IU 270IU Broad bean
Vitamin A RAE 0µg 14µg Broad bean
Vitamin E 0.24mg Wheat Bread
Vitamin C 0.2mg 19.8mg Broad bean
Vitamin B1 0.439mg 0.128mg Wheat Bread
Vitamin B2 0.382mg 0.09mg Wheat Bread
Vitamin B3 6.25mg 1.2mg Wheat Bread
Vitamin B5 0.456mg 0.066mg Wheat Bread
Vitamin B6 0.153mg 0.029mg Wheat Bread
Folate 86µg 58µg Wheat Bread
Vitamin K 5.7µg Wheat Bread
Tryptophan 0.092mg 0.048mg Wheat Bread
Threonine 0.299mg 0.178mg Wheat Bread
Isoleucine 0.258mg 0.215mg Wheat Bread
Leucine 0.461mg 0.37mg Wheat Bread
Lysine 0.215mg 0.313mg Broad bean
Methionine 0.105mg 0.037mg Wheat Bread
Phenylalanine 0.315mg 0.195mg Wheat Bread
Valine 0.31mg 0.235mg Wheat Bread
Histidine 0.15mg 0.115mg Wheat Bread
Saturated Fat 0.989g 0.142g Broad bean
Monounsaturated Fat 1.019g 0.02g Wheat Bread
Polyunsaturated fat 1.72g 0.303g Wheat Bread
Omega-3 - ALA 0.161g Wheat Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Bread Broad bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
38%
Wheat Bread
18%
Broad bean
Minerals Daily Need Coverage Score
89%
Wheat Bread
21%
Broad bean

Comparison summary

Which food is lower in glycemic index?
Wheat Bread
Wheat Bread is lower in glycemic index (difference - 19)
Which food is cheaper?
Wheat Bread
Wheat Bread is cheaper (difference - $0.3)
Which food is richer in minerals?
Wheat Bread
Wheat Bread is relatively richer in minerals
Which food is richer in vitamins?
Wheat Bread
Wheat Bread is relatively richer in vitamins
Which food is lower in Sugar?
Broad bean
Broad bean is lower in Sugar (difference - 6.42g)
Which food contains less Sodium?
Broad bean
Broad bean contains less Sodium (difference - 560mg)
Which food is lower in Saturated Fat?
Broad bean
Broad bean is lower in Saturated Fat (difference - 0.847g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/nutrients
  2. Broad bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170378/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.