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  6. Bean raw vs. Pancake

Bean raw vs. Pancake — In-Depth Nutrition Comparison

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A recap on differences between bean raw and pancake

  • Pancake has less folate, copper, vitamin B1, manganese, iron, magnesium, potassium, phosphorus, vitamin B6, and selenium.
  • Bean raw covers your daily folate needs 122% more than pancake.
  • Pancake contains 18 times less copper than bean raw. Bean raw contains 0.893mg of copper, while pancake contains 0.049mg.
  • The glycemic index of pancake is higher.

Food varieties used in this article are Beans, pinto, mature seeds, raw and Pancakes, plain, prepared from recipe.

Infographic

Bean raw vs Pancake 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 11% 66% 12% 68% 16% 15% 68% 57% 26% 81%
Contains more MagnesiumMagnesium +1000%
Contains more PotassiumPotassium +955.3%
Contains more IronIron +181.7%
Contains more CopperCopper +1722.4%
Contains more ZincZinc +307.1%
Contains more PhosphorusPhosphorus +158.5%
Contains less SodiumSodium -97.3%
Contains more ManganeseManganese +474%
Contains more SeleniumSelenium +87.2%
Contains more CalciumCalcium +93.8%

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 1% 18% 0% 0% 50% 65% 29% 24% 11% 28% 0% 29% 0%
Contains more Vitamin CVitamin C +2000%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +254.7%
Contains more Vitamin B5Vitamin B5 +93.8%
Contains more Vitamin B6Vitamin B6 +930.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1281.6%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +32.5%
Contains more Vitamin B3Vitamin B3 +33.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Bean raw Pancake DV% diff.
Folate 525µg 38µg 122%
Copper 0.893mg 0.049mg 94%
Fiber 15.5g 62%
Vitamin B1 0.713mg 0.201mg 43%
Manganese 1.148mg 0.2mg 41%
Iron 5.07mg 1.8mg 41%
Magnesium 176mg 16mg 38%
Potassium 1393mg 132mg 37%
Phosphorus 411mg 159mg 36%
Vitamin B6 0.474mg 0.046mg 33%
Protein 21.42g 6.4g 30%
Polyunsaturated fat 0.407g 4.447g 27%
Selenium 27.9µg 14.9µg 24%
Cholesterol 0mg 59mg 20%
Sodium 12mg 439mg 19%
Zinc 2.28mg 0.56mg 16%
Starch 34.17g 14%
Fats 1.23g 9.7g 13%
Choline 66.2mg 12%
Carbs 62.55g 28.3g 11%
Calcium 113mg 219mg 11%
Saturated fat 0.235g 2.122g 9%
Vitamin B12 0µg 0.22µg 9%
Vitamin B5 0.785mg 0.405mg 8%
Vitamin C 6.3mg 0.3mg 7%
Monounsaturated fat 0.229g 2.474g 6%
Calories 347kcal 227kcal 6%
Vitamin A 0µg 54µg 6%
Vitamin K 5.6µg 5%
Vitamin B2 0.212mg 0.281mg 5%
Vitamin B3 1.174mg 1.567mg 2%
Vitamin E 0.21mg 1%
Net carbs 47.05g 28.3g N/A
Sugar 2.11g N/A
Tryptophan 0.237mg 0.08mg 0%
Threonine 0.81mg 0.237mg 0%
Isoleucine 0.871mg 0.297mg 0%
Leucine 1.558mg 0.513mg 0%
Lysine 1.356mg 0.321mg 0%
Methionine 0.259mg 0.147mg 0%
Phenylalanine 1.095mg 0.319mg 0%
Valine 0.998mg 0.335mg 0%
Histidine 0.556mg 0.152mg 0%
Omega-3 - DHA 0g 0.005g 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
6% 10% 28% 53% 3%
Protein: 6.4 g
Fats: 9.7 g
Carbs: 28.3 g
Water: 52.9 g
Other: 2.7 g
Contains more ProteinProtein +234.7%
Contains more CarbsCarbs +121%
Contains more OtherOther +28.5%
Contains more FatsFats +688.6%
Contains more WaterWater +366.9%

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
23% 27% 49%
Saturated fat: Sat. Fat 2.122 g
Monounsaturated fat: Mono. Fat 2.474 g
Polyunsaturated fat: Poly. Fat 4.447 g
Contains less Sat. FatSaturated fat -88.9%
Contains more Mono. FatMonounsaturated fat +980.3%
Contains more Poly. FatPolyunsaturated fat +992.6%

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. Pancake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175009/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.