Bean raw vs. Crouton — In-Depth Nutrition Comparison
Compare
The main differences between bean raw and crouton
- Bean raw has more folate, copper, phosphorus, fiber, potassium, magnesium, vitamin B6, and manganese; however, crouton has more vitamin B3.
- Daily need coverage for folate for bean raw is 98% higher.
- Crouton has 18 times less vitamin B6 than bean raw. Bean raw has 0.474mg of vitamin B6, while crouton has 0.026mg.
- Bean raw is lower in sodium.
- Crouton has a higher glycemic index than bean raw.
Food types used in this article are Beans, pinto, mature seeds, raw and Croutons, plain.
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 MagnesiumMagnesium | +467.7% |
| Contains more CalciumCalcium | +48.7% |
| Contains more PotassiumPotassium | +1023.4% |
| Contains more IronIron | +24.3% |
| Contains more CopperCopper | +447.9% |
| Contains more ZincZinc | +156.2% |
| Contains more PhosphorusPhosphorus | +257.4% |
| Contains less SodiumSodium | -98.3% |
| Contains more ManganeseManganese | +129.6% |
| Contains more SeleniumSelenium | +34.4% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +14.4% |
| Contains more Vitamin B5Vitamin B5 | +83% |
| Contains more Vitamin B6Vitamin B6 | +1723.1% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +297.7% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B2Vitamin B2 | +28.3% |
| Contains more Vitamin B3Vitamin B3 | +363.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +80% |
| Contains more WaterWater | +106% |
| Contains more OtherOther | +38.8% |
| Contains more FatsFats | +436.6% |
| Contains more CarbsCarbs | +17.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -84.4% |
| Contains more Mono. FatMonounsaturated fat | +1235.8% |
| Contains more Poly. FatPolyunsaturated fat | +212.8% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Lower in Glycemic Index |
|
||
| Rich in minerals |
|
||
| Rich in vitamins |
|
||
| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Folate | 525µg | 132µg | 98% |
| Copper | 0.893mg | 0.163mg | 81% |
| Phosphorus | 411mg | 115mg | 42% |
| Fiber | 15.5g | 5.1g | 42% |
| Potassium | 1393mg | 124mg | 37% |
| Magnesium | 176mg | 31mg | 35% |
| Vitamin B6 | 0.474mg | 0.026mg | 34% |
| Sodium | 12mg | 698mg | 30% |
| Manganese | 1.148mg | 0.5mg | 28% |
| Vitamin B3 | 1.174mg | 5.439mg | 27% |
| Protein | 21.42g | 11.9g | 19% |
| Selenium | 27.9µg | 37.5µg | 17% |
| Starch | 34.17g | 14% | |
| Zinc | 2.28mg | 0.89mg | 13% |
| Choline | 66.2mg | 12% | |
| Iron | 5.07mg | 4.08mg | 12% |
| Fats | 1.23g | 6.6g | 8% |
| Vitamin B1 | 0.713mg | 0.623mg | 8% |
| Monounsaturated fat | 0.229g | 3.059g | 7% |
| Vitamin C | 6.3mg | 0mg | 7% |
| Vitamin B5 | 0.785mg | 0.429mg | 7% |
| Saturated fat | 0.235g | 1.51g | 6% |
| Polyunsaturated fat | 0.407g | 1.273g | 6% |
| Vitamin B2 | 0.212mg | 0.272mg | 5% |
| Vitamin K | 5.6µg | 5% | |
| Calcium | 113mg | 76mg | 4% |
| Carbs | 62.55g | 73.5g | 4% |
| Calories | 347kcal | 407kcal | 3% |
| Vitamin E | 0.21mg | 1% | |
| Net carbs | 47.05g | 68.4g | N/A |
| Sugar | 2.11g | N/A | |
| Tryptophan | 0.237mg | 0.14mg | 0% |
| Threonine | 0.81mg | 0.337mg | 0% |
| Isoleucine | 0.871mg | 0.456mg | 0% |
| Leucine | 1.558mg | 0.832mg | 0% |
| Lysine | 1.356mg | 0.278mg | 0% |
| Methionine | 0.259mg | 0.211mg | 0% |
| Phenylalanine | 1.095mg | 0.586mg | 0% |
| Valine | 0.998mg | 0.514mg | 0% |
| Histidine | 0.556mg | 0.255mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
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
67%
35%
Minerals Daily Need Coverage Score
131%
70%
Comparison summary
Which food is lower in Sugar?
Crouton is lower in Sugar (difference - 2.11g)
Which food contains less Sodium?
Bean raw contains less Sodium (difference - 686mg)
Which food is lower in Saturated fat?
Bean raw is lower in Saturated fat (difference - 1.275g)
Which food is lower in glycemic index?
Bean raw is lower in glycemic index (difference - 39)
Which food is richer in minerals?
Bean raw is relatively richer in minerals
Which food is richer in vitamins?
Bean raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($1.5)