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Bean raw vs. Crouton — In-Depth Nutrition Comparison

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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

Bean raw vs Crouton 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 22% 23% 11% 153% 54% 24% 49% 91% 65% 205%
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.
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% 0% 0% 0% 156% 63% 102% 26% 6% 0% 0% 99% 0%
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%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

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
12% 7% 74% 6% 3%
Protein: 11.9 g
Fats: 6.6 g
Carbs: 73.5 g
Water: 5.5 g
Other: 2.5 g
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
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
26% 52% 22%
Saturated fat: Sat. Fat 1.51 g
Monounsaturated fat: Mono. Fat 3.059 g
Polyunsaturated fat: Poly. Fat 1.273 g
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.
Bean raw Crouton
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Bean raw Crouton 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?

ok
ok
is better in case of low diet
Bean raw Crouton
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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%
Bean raw
35%
Crouton
Minerals Daily Need Coverage Score
131%
Bean raw
70%
Crouton

Comparison summary

Which food is lower in Sugar?
Crouton
Crouton is lower in Sugar (difference - 2.11g)
Which food contains less Sodium?
Bean raw
Bean raw contains less Sodium (difference - 686mg)
Which food is lower in Saturated fat?
Bean raw
Bean raw is lower in Saturated fat (difference - 1.275g)
Which food is lower in glycemic index?
Bean raw
Bean raw is lower in glycemic index (difference - 39)
Which food is richer in minerals?
Bean raw
Bean raw is relatively richer in minerals
Which food is richer in vitamins?
Bean raw
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)

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. Crouton - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172751/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.