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  6. Bean raw vs. Wheat Bread

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

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What are the differences between bean raw and wheat Bread?

  • Bean raw is higher in folate, copper, fiber, potassium, phosphorus, magnesium, vitamin B6, and vitamin B1, yet wheat Bread is higher in vitamin B3.
  • Bean raw's daily need coverage for folate is 110% more.
  • Bean raw has 6 times more potassium than wheat Bread. While bean raw has 1393mg of potassium, wheat Bread has only 223mg.
  • The amount of sodium in bean raw is lower.
  • The glycemic index of bean raw is lower.

We used Beans, pinto, mature seeds, raw and Bread, wheat, toasted types in this article.

Infographic

Bean raw vs Wheat 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Contains more MagnesiumMagnesium +198.3%
Contains more PotassiumPotassium +524.7%
Contains more IronIron +24%
Contains more CopperCopper +351%
Contains more ZincZinc +55.1%
Contains more PhosphorusPhosphorus +118.6%
Contains less SodiumSodium -98%
Contains more CalciumCalcium +46%
Contains more ManganeseManganese +19.9%
Contains more SeleniumSelenium +19.7%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Contains more Vitamin CVitamin C +3050%
Contains more Vitamin B1Vitamin B1 +62.4%
Contains more Vitamin B5Vitamin B5 +72.1%
Contains more Vitamin B6Vitamin B6 +209.8%
Contains more FolateFolate +510.5%
Contains more CholineCholine +199.5%
Contains more Vitamin EVitamin E +14.3%
Contains more Vitamin B2Vitamin B2 +80.2%
Contains more Vitamin B3Vitamin B3 +432.4%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~5.7µg

All nutrients comparison - raw data values

Nutrient Bean raw Wheat Bread DV% diff.
Folate 525µg 86µg 110%
Copper 0.893mg 0.198mg 77%
Fiber 15.5g 4.7g 43%
Potassium 1393mg 223mg 34%
Vitamin B3 1.174mg 6.25mg 32%
Phosphorus 411mg 188mg 32%
Magnesium 176mg 59mg 28%
Sodium 12mg 601mg 26%
Vitamin B6 0.474mg 0.153mg 25%
Vitamin B1 0.713mg 0.439mg 23%
Protein 21.42g 12.96g 17%
Starch 34.17g 14%
Vitamin B2 0.212mg 0.382mg 13%
Iron 5.07mg 4.09mg 12%
Manganese 1.148mg 1.377mg 10%
Selenium 27.9µg 33.4µg 10%
Polyunsaturated fat 0.407g 1.72g 9%
Choline 66.2mg 22.1mg 8%
Zinc 2.28mg 1.47mg 7%
Vitamin C 6.3mg 0.2mg 7%
Vitamin B5 0.785mg 0.456mg 7%
Calcium 113mg 165mg 5%
Fats 1.23g 4.27g 5%
Saturated fat 0.235g 0.989g 3%
Monounsaturated fat 0.229g 1.019g 2%
Calories 347kcal 313kcal 2%
Carbs 62.55g 55.77g 2%
Net carbs 47.05g 51.07g N/A
Sugar 2.11g 6.42g N/A
Vitamin E 0.21mg 0.24mg 0%
Vitamin K 5.6µg 5.7µg 0%
Tryptophan 0.237mg 0.092mg 0%
Threonine 0.81mg 0.299mg 0%
Isoleucine 0.871mg 0.258mg 0%
Leucine 1.558mg 0.461mg 0%
Lysine 1.356mg 0.215mg 0%
Methionine 0.259mg 0.105mg 0%
Phenylalanine 1.095mg 0.315mg 0%
Valine 0.998mg 0.31mg 0%
Histidine 0.556mg 0.15mg 0%
Omega-3 - ALA 0.161g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
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
Contains more ProteinProtein +65.3%
Contains more CarbsCarbs +12.2%
Contains more OtherOther +25.3%
Contains more FatsFats +247.2%
Contains more WaterWater +113.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
Contains less Sat. FatSaturated fat -76.2%
Contains more Mono. FatMonounsaturated fat +345%
Contains more Poly. FatPolyunsaturated fat +322.6%

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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.