Bean raw vs. Potato bread — In-Depth Nutrition Comparison
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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
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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 | +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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
21.42 g
Fats:
1.23 g
Carbs:
62.55 g
Water:
11.33 g
Other:
3.47 g
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
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
27%
Minerals Daily Need Coverage Score
131%
59%
Comparison summary
Which food is lower in Saturated fat?
Potato bread is lower in Saturated fat (difference - 0.235g)
Which food is cheaper?
Potato bread is cheaper (difference - $1.5)
Which food is lower in Sugar?
Bean raw is lower in Sugar (difference - 7.27g)
Which food contains less Sodium?
Bean raw contains less Sodium (difference - 363mg)
Which food is lower in glycemic index?
Bean raw is lower in glycemic index (difference - 28)
Which food is richer in minerals?
Bean raw is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.