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  6. Bean raw vs. White beans

Bean raw vs. White beans — In-Depth Nutrition Comparison

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Important differences between bean raw and white beans

  • Bean raw has more folate, copper, vitamin B1, selenium, phosphorus, fiber, vitamin B6, magnesium, potassium, and manganese than white beans.
  • Bean raw's daily need coverage for folate is 111% more.
  • Bean raw contains 21 times more selenium than white beans. Bean raw contains 27.9µg of selenium, while white beans contains 1.3µg.

The food varieties used in the comparison are Beans, pinto, mature seeds, raw and Beans, white, mature seeds, cooked, boiled, without salt.

Infographic

Bean raw vs White beans 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 45% 27% 50% 139% 96% 38% 48% 0.78% 83% 7.1%
Contains more MagnesiumMagnesium +179.4%
Contains more CalciumCalcium +25.6%
Contains more PotassiumPotassium +148.3%
Contains more IronIron +37%
Contains more CopperCopper +211.1%
Contains more ZincZinc +65.2%
Contains more PhosphorusPhosphorus +263.7%
Contains more ManganeseManganese +80.5%
Contains more SeleniumSelenium +2046.2%
Contains less SodiumSodium -50%

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% 0% 19% 0% 30% 11% 2.6% 14% 21% 0% 8.8% 61% 19%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +504.2%
Contains more Vitamin B2Vitamin B2 +360.9%
Contains more Vitamin B3Vitamin B3 +738.6%
Contains more Vitamin B5Vitamin B5 +242.8%
Contains more Vitamin B6Vitamin B6 +409.7%
Contains more Vitamin KVitamin K +60%
Contains more FolateFolate +548.1%
Contains more CholineCholine +88.6%
Contains more Vitamin EVitamin E +347.6%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bean raw White beans DV% diff.
Folate 525µg 81µg 111%
Copper 0.893mg 0.287mg 67%
Vitamin B1 0.713mg 0.118mg 50%
Selenium 27.9µg 1.3µg 48%
Phosphorus 411mg 113mg 43%
Fiber 15.5g 6.3g 37%
Vitamin B6 0.474mg 0.093mg 29%
Magnesium 176mg 63mg 27%
Potassium 1393mg 561mg 24%
Protein 21.42g 9.73g 23%
Manganese 1.148mg 0.636mg 22%
Iron 5.07mg 3.7mg 17%
Starch 34.17g 14%
Vitamin B2 0.212mg 0.046mg 13%
Carbs 62.55g 25.09g 12%
Vitamin B5 0.785mg 0.229mg 11%
Calories 347kcal 139kcal 10%
Zinc 2.28mg 1.38mg 8%
Vitamin C 6.3mg 0mg 7%
Vitamin B3 1.174mg 0.14mg 6%
Choline 66.2mg 35.1mg 6%
Vitamin E 0.21mg 0.94mg 5%
Vitamin K 5.6µg 3.5µg 2%
Polyunsaturated fat 0.407g 0.152g 2%
Calcium 113mg 90mg 2%
Saturated fat 0.235g 0.091g 1%
Fats 1.23g 0.35g 1%
Net carbs 47.05g 18.79g N/A
Sugar 2.11g 0.34g N/A
Sodium 12mg 6mg 0%
Monounsaturated fat 0.229g 0.031g 0%
Tryptophan 0.237mg 0.115mg 0%
Threonine 0.81mg 0.409mg 0%
Isoleucine 0.871mg 0.429mg 0%
Leucine 1.558mg 0.776mg 0%
Lysine 1.356mg 0.668mg 0%
Methionine 0.259mg 0.146mg 0%
Phenylalanine 1.095mg 0.526mg 0%
Valine 0.998mg 0.509mg 0%
Histidine 0.556mg 0.271mg 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
10% 25% 63% 2%
Protein: 9.73 g
Fats: 0.35 g
Carbs: 25.09 g
Water: 63.08 g
Other: 1.75 g
Contains more ProteinProtein +120.1%
Contains more FatsFats +251.4%
Contains more CarbsCarbs +149.3%
Contains more OtherOther +98.3%
Contains more WaterWater +456.8%

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
33% 11% 55%
Saturated fat: Sat. Fat 0.091 g
Monounsaturated fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.152 g
Contains more Mono. FatMonounsaturated fat +638.7%
Contains more Poly. FatPolyunsaturated fat +167.8%
Contains less Sat. FatSaturated fat -61.3%

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. White beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175203/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.