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  6. Wheat Bread vs. Kidney beans

Wheat Bread vs. Kidney beans — In-Depth Nutrition Comparison

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Summary of differences between Wheat Bread and Kidney beans

  • Wheat Bread has more Selenium, Manganese, Vitamin B3, Vitamin B2, Iron, Vitamin B1, Calcium, and Phosphorus, however, Kidney beans is higher in Folate.
  • Wheat Bread covers your daily need of Selenium 59% more than Kidney beans.
  • Wheat Bread has 601 times more Sodium than Kidney beans. While Wheat Bread has 601mg of Sodium, Kidney beans has only 1mg.

These are the specific foods used in this comparison Bread, wheat, toasted and Beans, kidney, all types, mature seeds, cooked, boiled, without salt.

Infographic

Wheat Bread vs Kidney beans 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.
Wheat Bread
Wheat Bread
7
:
3
Kidney beans
Kidney beans
Contains more Calcium +371.4%
Contains more Iron +84.2%
Contains more Magnesium +40.5%
Contains more Phosphorus +36.2%
Contains more Zinc +47%
Contains more Manganese +220.2%
Contains more Selenium +2936.4%
Contains more Potassium +81.6%
Contains less Sodium -99.8%
Equal in Copper - 0.216
Wheat Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 154% 43% 81% 20% 79% 41% 66% 180% 183%
Kidney beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 84% 30% 60% 36% 1% 28% 72% 57% 6%
Contains more Calcium +371.4%
Contains more Iron +84.2%
Contains more Magnesium +40.5%
Contains more Phosphorus +36.2%
Contains more Zinc +47%
Contains more Manganese +220.2%
Contains more Selenium +2936.4%
Contains more Potassium +81.6%
Contains less Sodium -99.8%
Equal in Copper - 0.216

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.
Wheat Bread
Wheat Bread
6
:
3
Kidney beans
Kidney beans
Contains more Vitamin E +700%
Contains more Vitamin B1 +174.4%
Contains more Vitamin B2 +558.6%
Contains more Vitamin B3 +981.3%
Contains more Vitamin B5 +107.3%
Contains more Vitamin B6 +27.5%
Contains more Vitamin C +500%
Contains more Folate +51.2%
Contains more Vitamin K +47.4%
Wheat Bread
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%
Kidney beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 4% 40% 14% 11% 14% 28% 98% 0% 22%
Contains more Vitamin E +700%
Contains more Vitamin B1 +174.4%
Contains more Vitamin B2 +558.6%
Contains more Vitamin B3 +981.3%
Contains more Vitamin B5 +107.3%
Contains more Vitamin B6 +27.5%
Contains more Vitamin C +500%
Contains more Folate +51.2%
Contains more Vitamin K +47.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat Bread
Wheat Bread
4
:
1
Kidney beans
Kidney beans
Contains more Protein +49.5%
Contains more Fats +754%
Contains more Carbs +144.6%
Contains more Other +154.1%
Contains more Water +176.3%
Wheat Bread
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
Kidney beans
9% 23% 67%
Protein: 8.67 g
Fats: 0.5 g
Carbs: 22.8 g
Water: 66.94 g
Other: 1.09 g
Contains more Protein +49.5%
Contains more Fats +754%
Contains more Carbs +144.6%
Contains more Other +154.1%
Contains more Water +176.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat Bread
Wheat Bread
2
:
1
Kidney beans
Kidney beans
Contains more Monounsaturated Fat +2512.8%
Contains more Polyunsaturated fat +518.7%
Contains less Saturated Fat -92.6%
Wheat Bread
27% 27% 46%
Saturated Fat: 0.989 g
Monounsaturated Fat: 1.019 g
Polyunsaturated fat: 1.72 g
Kidney beans
19% 10% 71%
Saturated Fat: 0.073 g
Monounsaturated Fat: 0.039 g
Polyunsaturated fat: 0.278 g
Contains more Monounsaturated Fat +2512.8%
Contains more Polyunsaturated fat +518.7%
Contains less Saturated Fat -92.6%

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 Kidney beans
Rich in minerals ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Wheat Bread Kidney beans Opinion
Net carbs 51.07g 16.4g Wheat Bread
Protein 12.96g 8.67g Wheat Bread
Fats 4.27g 0.5g Wheat Bread
Carbs 55.77g 22.8g Wheat Bread
Calories 313kcal 127kcal Wheat Bread
Sugar 6.42g 0.32g Kidney beans
Fiber 4.7g 6.4g Kidney beans
Calcium 165mg 35mg Wheat Bread
Iron 4.09mg 2.22mg Wheat Bread
Magnesium 59mg 42mg Wheat Bread
Phosphorus 188mg 138mg Wheat Bread
Potassium 223mg 405mg Kidney beans
Sodium 601mg 1mg Kidney beans
Zinc 1.47mg 1mg Wheat Bread
Copper 0.198mg 0.216mg Kidney beans
Manganese 1.377mg 0.43mg Wheat Bread
Selenium 33.4µg 1.1µg Wheat Bread
Vitamin E 0.24mg 0.03mg Wheat Bread
Vitamin C 0.2mg 1.2mg Kidney beans
Vitamin B1 0.439mg 0.16mg Wheat Bread
Vitamin B2 0.382mg 0.058mg Wheat Bread
Vitamin B3 6.25mg 0.578mg Wheat Bread
Vitamin B5 0.456mg 0.22mg Wheat Bread
Vitamin B6 0.153mg 0.12mg Wheat Bread
Folate 86µg 130µg Kidney beans
Vitamin K 5.7µg 8.4µg Kidney beans
Tryptophan 0.092mg 0.104mg Kidney beans
Threonine 0.299mg 0.319mg Kidney beans
Isoleucine 0.258mg 0.41mg Kidney beans
Leucine 0.461mg 0.736mg Kidney beans
Lysine 0.215mg 0.607mg Kidney beans
Methionine 0.105mg 0.113mg Kidney beans
Phenylalanine 0.315mg 0.511mg Kidney beans
Valine 0.31mg 0.5mg Kidney beans
Histidine 0.15mg 0.238mg Kidney beans
Saturated Fat 0.989g 0.073g Kidney beans
Monounsaturated Fat 1.019g 0.039g Wheat Bread
Polyunsaturated fat 1.72g 0.278g 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 Kidney beans
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
19%
Kidney beans
Minerals Daily Need Coverage Score
89%
Wheat Bread
38%
Kidney beans

Comparison summary

Which food is richer in minerals?
Wheat Bread
Wheat Bread is relatively richer in minerals
Which food is cheaper?
Wheat Bread
Wheat Bread is cheaper (difference - $0.9)
Which food is lower in Sugar?
Kidney beans
Kidney beans is lower in Sugar (difference - 6.1g)
Which food contains less Sodium?
Kidney beans
Kidney beans contains less Sodium (difference - 600mg)
Which food is lower in Saturated Fat?
Kidney beans
Kidney beans is lower in Saturated Fat (difference - 0.916g)
Which food is lower in glycemic index?
Kidney beans
Kidney beans is lower in glycemic index (difference - 38)
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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/nutrients
  2. Kidney beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173740/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.