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Bean raw vs. Vegetable — In-Depth Nutrition Comparison

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What are the main differences between bean raw and vegetable?

  • Bean raw is richer in folate, copper, vitamin B1, iron, phosphorus, selenium, fiber, magnesium, and potassium, yet vegetable is richer in vitamin A.
  • Bean raw's daily need coverage for folate is 127% higher.
  • Bean raw has 93 times more selenium than vegetable. Bean raw has 27.9µg of selenium, while vegetable has 0.3µg.
  • Bean raw has a lower glycemic index than vegetable.

We used Beans, pinto, mature seeds, raw and Vegetables, mixed, frozen, cooked, boiled, drained, without salt types in this comparison.

Infographic

Bean raw vs Vegetable 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 16% 7.5% 15% 31% 28% 13% 22% 4.6% 49% 1.6%
Contains more MagnesiumMagnesium +700%
Contains more CalciumCalcium +352%
Contains more PotassiumPotassium +724.3%
Contains more IronIron +518.3%
Contains more CopperCopper +975.9%
Contains more ZincZinc +365.3%
Contains more PhosphorusPhosphorus +705.9%
Contains less SodiumSodium -65.7%
Contains more ManganeseManganese +202.9%
Contains more SeleniumSelenium +9200%

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 11% 71% 7.6% 0% 18% 28% 16% 9.1% 17% 0% 59% 14% 13%
Contains more Vitamin CVitamin C +96.9%
Contains more Vitamin B1Vitamin B1 +904.2%
Contains more Vitamin B2Vitamin B2 +76.7%
Contains more Vitamin B3Vitamin B3 +38%
Contains more Vitamin B5Vitamin B5 +419.9%
Contains more Vitamin B6Vitamin B6 +540.5%
Contains more FolateFolate +2663.2%
Contains more CholineCholine +174.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +81%
Contains more Vitamin KVitamin K +319.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bean raw Vegetable DV% diff.
Folate 525µg 19µg 127%
Copper 0.893mg 0.083mg 90%
Vitamin B1 0.713mg 0.071mg 54%
Iron 5.07mg 0.82mg 53%
Phosphorus 411mg 51mg 51%
Selenium 27.9µg 0.3µg 50%
Fiber 15.5g 4.4g 44%
Magnesium 176mg 22mg 37%
Protein 21.42g 2.86g 37%
Potassium 1393mg 169mg 36%
Manganese 1.148mg 0.379mg 33%
Vitamin B6 0.474mg 0.074mg 31%
Vitamin A 0µg 214µg 24%
Carbs 62.55g 13.09g 16%
Zinc 2.28mg 0.49mg 16%
Vitamin K 5.6µg 23.5µg 15%
Calories 347kcal 65kcal 14%
Starch 34.17g 14%
Vitamin B5 0.785mg 0.151mg 13%
Calcium 113mg 25mg 9%
Choline 66.2mg 24.1mg 8%
Vitamin B2 0.212mg 0.12mg 7%
Vitamin C 6.3mg 3.2mg 3%
Polyunsaturated fat 0.407g 0.072g 2%
Vitamin B3 1.174mg 0.851mg 2%
Fats 1.23g 0.15g 2%
Sodium 12mg 35mg 1%
Monounsaturated fat 0.229g 0.01g 1%
Saturated fat 0.235g 0.031g 1%
Vitamin E 0.21mg 0.38mg 1%
Net carbs 47.05g 8.69g N/A
Sugar 2.11g 3.12g N/A
Tryptophan 0.237mg 0.029mg 0%
Threonine 0.81mg 0.115mg 0%
Isoleucine 0.871mg 0.139mg 0%
Leucine 1.558mg 0.19mg 0%
Lysine 1.356mg 0.17mg 0%
Methionine 0.259mg 0.034mg 0%
Phenylalanine 1.095mg 0.12mg 0%
Valine 0.998mg 0.149mg 0%
Histidine 0.556mg 0.073mg 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
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Contains more ProteinProtein +649%
Contains more FatsFats +720%
Contains more CarbsCarbs +377.8%
Contains more OtherOther +417.9%
Contains more WaterWater +634.6%

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
27% 9% 64%
Saturated fat: Sat. Fat 0.031 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.072 g
Contains more Mono. FatMonounsaturated fat +2190%
Contains more Poly. FatPolyunsaturated fat +465.3%
Contains less Sat. FatSaturated fat -86.8%

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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.