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Bean raw vs. Whey — In-Depth Nutrition Comparison

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What are the main differences between bean raw and whey?

  • Whey has less folate, copper, iron, fiber, vitamin B1, phosphorus, manganese, selenium, magnesium, and potassium than bean raw.
  • Bean raw's daily need coverage for folate is 131% higher.

We used Beans, pinto, mature seeds, raw and Whey, sweet, fluid types in this comparison.

Infographic

Bean raw vs Whey 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%
Whey
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 14% 14% 2.3% 1.3% 3.5% 20% 7% 0.13% 10%
Contains more MagnesiumMagnesium +2100%
Contains more CalciumCalcium +140.4%
Contains more PotassiumPotassium +765.2%
Contains more IronIron +8350%
Contains more CopperCopper +22225%
Contains more ZincZinc +1653.8%
Contains more PhosphorusPhosphorus +793.5%
Contains less SodiumSodium -77.8%
Contains more ManganeseManganese +114700%
Contains more SeleniumSelenium +1368.4%

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%
Whey
2
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 0.33% 1% 0% 0% 9% 36% 1.4% 23% 7.2% 35% 0% 0.75% 8.7%
Contains more Vitamin CVitamin C +6200%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1880.6%
Contains more Vitamin B2Vitamin B2 +34.2%
Contains more Vitamin B3Vitamin B3 +1486.5%
Contains more Vitamin B5Vitamin B5 +105%
Contains more Vitamin B6Vitamin B6 +1429%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +52400%
Contains more CholineCholine +313.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

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
Whey
1
5% 93%
Protein: 0.85 g
Fats: 0.36 g
Carbs: 5.14 g
Water: 93.12 g
Other: 0.53 g
Contains more ProteinProtein +2420%
Contains more FatsFats +241.7%
Contains more CarbsCarbs +1116.9%
Contains more OtherOther +554.7%
Contains more WaterWater +721.9%

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
Whey
1
67% 29% 3%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.1 g
Polyunsaturated fat: Poly. Fat 0.011 g
Contains more Mono. FatMonounsaturated fat +129%
Contains more Poly. FatPolyunsaturated fat +3600%
~equal in Saturated fat ~0.23g

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 Whey
Lower in Saturated fat ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Bean raw Whey DV% diff.
Folate 525µg 1µg 131%
Copper 0.893mg 0.004mg 99%
Iron 5.07mg 0.06mg 63%
Fiber 15.5g 0g 62%
Vitamin B1 0.713mg 0.036mg 56%
Phosphorus 411mg 46mg 52%
Manganese 1.148mg 0.001mg 50%
Selenium 27.9µg 1.9µg 47%
Protein 21.42g 0.85g 41%
Magnesium 176mg 8mg 40%
Potassium 1393mg 161mg 36%
Vitamin B6 0.474mg 0.031mg 34%
Zinc 2.28mg 0.13mg 20%
Carbs 62.55g 5.14g 19%
Calories 347kcal 27kcal 16%
Starch 34.17g 14%
Vitamin B12 0µg 0.28µg 12%
Choline 66.2mg 16mg 9%
Vitamin B5 0.785mg 0.383mg 8%
Vitamin C 6.3mg 0.1mg 7%
Calcium 113mg 47mg 7%
Vitamin B3 1.174mg 0.074mg 7%
Vitamin K 5.6µg 0µg 5%
Vitamin B2 0.212mg 0.158mg 4%
Polyunsaturated fat 0.407g 0.011g 3%
Sodium 12mg 54mg 2%
Fats 1.23g 0.36g 1%
Cholesterol 0mg 2mg 1%
Vitamin E 0.21mg 0mg 1%
Net carbs 47.05g 5.14g N/A
Sugar 2.11g 5.14g N/A
Vitamin A 0µg 3µg 0%
Saturated fat 0.235g 0.23g 0%
Monounsaturated fat 0.229g 0.1g 0%
Tryptophan 0.237mg 0.013mg 0%
Threonine 0.81mg 0.054mg 0%
Isoleucine 0.871mg 0.047mg 0%
Leucine 1.558mg 0.078mg 0%
Lysine 1.356mg 0.068mg 0%
Methionine 0.259mg 0.016mg 0%
Phenylalanine 1.095mg 0.027mg 0%
Valine 0.998mg 0.046mg 0%
Histidine 0.556mg 0.016mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean raw Whey
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
9%
Whey
Minerals Daily Need Coverage Score
131%
Bean raw
8%
Whey

Comparison summary

Which food is lower in Saturated fat?
Whey
Whey is lower in Saturated fat (difference - 0.005g)
Which food is lower in Cholesterol?
Bean raw
Bean raw is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Bean raw
Bean raw is lower in Sugar (difference - 3.03g)
Which food contains less Sodium?
Bean raw
Bean raw contains less Sodium (difference - 42mg)
Which food is lower in glycemic index?
Bean raw
Bean raw is lower in glycemic index (difference - 10)
Which food is cheaper?
Bean raw
Bean raw is cheaper (difference - $2.1)
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

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. Whey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171282/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.