Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Bean raw
  5. Compare
  6. Bean raw vs. Potato bread

Bean raw vs. Potato bread — In-Depth Nutrition Comparison

Compare

Summary of differences between bean raw and potato bread

  • The amount of folate, copper, vitamin B1, manganese, fiber, iron, magnesium, selenium, potassium, and vitamin B6 in bean raw is higher than in potato bread.
  • Bean raw covers your daily need for folate, 100% more than potato bread.
  • Bean raw contains 10 times more copper than potato bread. While bean raw contains 0.893mg of copper, potato bread contains only 0.094mg.
  • Bean raw has a lower glycemic index. The glycemic index of bean raw is 33, while the glycemic index of potato bread is 61.

These are the specific foods used in this comparison Beans, pinto, mature seeds, raw and Bread, potato.

Infographic

Bean raw vs Potato 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 20% 56% 63% 84% 31% 39% 158% 49% 33% 52%
Contains more MagnesiumMagnesium +528.6%
Contains more PotassiumPotassium +94%
Contains more IronIron +125.3%
Contains more CopperCopper +850%
Contains more ZincZinc +58.3%
Contains more PhosphorusPhosphorus +11.4%
Contains less SodiumSodium -96.8%
Contains more ManganeseManganese +353.8%
Contains more SeleniumSelenium +193.7%
Contains more CalciumCalcium +66.4%

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% 8% 9.4% 1.5% 47% 24% 23% 49% 54% 19% 17% 95% 10%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +279.3%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B6Vitamin B6 +104.3%
Contains more FolateFolate +316.7%
Contains more CholineCholine +259.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +123.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +21.4%
~equal in Vitamin B3 ~1.25mg
~equal in Vitamin B5 ~0.817mg

All nutrients comparison - raw data values

Nutrient Bean raw Potato bread DV% diff.
Folate 525µg 126µg 100%
Copper 0.893mg 0.094mg 89%
Vitamin B1 0.713mg 0.188mg 44%
Manganese 1.148mg 0.253mg 39%
Fiber 15.5g 6.3g 37%
Iron 5.07mg 2.25mg 35%
Magnesium 176mg 28mg 35%
Selenium 27.9µg 9.5µg 33%
Potassium 1393mg 718mg 20%
Vitamin B6 0.474mg 0.232mg 19%
Protein 21.42g 12.5g 18%
Sodium 12mg 375mg 16%
Starch 34.17g 14%
Choline 66.2mg 18.4mg 9%
Calcium 113mg 188mg 8%
Zinc 2.28mg 1.44mg 8%
Vitamin B2 0.212mg 0.106mg 8%
Vitamin C 6.3mg 0mg 7%
Vitamin B12 0µg 0.15µg 6%
Phosphorus 411mg 369mg 6%
Carbs 62.55g 47.07g 5%
Calories 347kcal 266kcal 4%
Fats 1.23g 3.13g 3%
Vitamin A 0µg 24µg 3%
Polyunsaturated fat 0.407g 0g 3%
Vitamin E 0.21mg 0.47mg 2%
Vitamin D 0µg 0.1µg 1%
Saturated fat 0.235g 0g 1%
Monounsaturated fat 0.229g 0g 1%
Vitamin K 5.6µg 6.8µg 1%
Vitamin B5 0.785mg 0.817mg 1%
Net carbs 47.05g 40.77g N/A
Vitamin D 0IU 2IU 0%
Sugar 2.11g 9.38g N/A
Vitamin B3 1.174mg 1.25mg 0%
Tryptophan 0.237mg 0.081mg 0%
Threonine 0.81mg 0.224mg 0%
Isoleucine 0.871mg 0.268mg 0%
Leucine 1.558mg 0.44mg 0%
Lysine 1.356mg 0.311mg 0%
Methionine 0.259mg 0.112mg 0%
Phenylalanine 1.095mg 0.285mg 0%
Valine 0.998mg 0.305mg 0%
Histidine 0.556mg 0.143mg 0%

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% 3% 47% 34% 4%
Protein: 12.5 g
Fats: 3.13 g
Carbs: 47.07 g
Water: 33.55 g
Other: 3.75 g
Contains more ProteinProtein +71.4%
Contains more CarbsCarbs +32.9%
Contains more FatsFats +154.5%
Contains more WaterWater +196.1%
~equal in Other ~3.75g

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. Potato bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167943/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.