Bean raw vs. White bread — In-Depth Nutrition Comparison
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Differences between bean raw and white bread
- Bean raw has more folate, copper, fiber, phosphorus, potassium, magnesium, vitamin B6, and manganese, while white bread has more vitamin B3.
- Bean raw's daily need coverage for folate is 104% higher.
- White bread contains 11 times less potassium than bean raw. Bean raw contains 1393mg of potassium, while white bread contains 126mg.
- The amount of sodium in bean raw is lower.
- Bean raw has a lower glycemic index. The glycemic index of bean raw is 33, while the glycemic index of white bread is 73.
The food types used in this comparison are Beans, pinto, mature seeds, raw and Bread, white, commercially prepared (includes soft bread crumbs).
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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 | +665.2% |
| Contains more PotassiumPotassium | +1005.6% |
| Contains more IronIron | +40.4% |
| Contains more CopperCopper | +784.2% |
| Contains more ZincZinc | +208.1% |
| Contains more PhosphorusPhosphorus | +319.4% |
| Contains less SodiumSodium | -97.6% |
| Contains more ManganeseManganese | +114.2% |
| Contains more SeleniumSelenium | +26.8% |
| Contains more CalciumCalcium | +27.4% |
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 | +33.8% |
| Contains more Vitamin B5Vitamin B5 | +46.5% |
| Contains more Vitamin B6Vitamin B6 | +444.8% |
| Contains more Vitamin KVitamin K | +2700% |
| Contains more FolateFolate | +373% |
| Contains more CholineCholine | +353.4% |
| Contains more Vitamin B2Vitamin B2 | +14.6% |
| Contains more Vitamin B3Vitamin B3 | +307.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 525µg | 111µg | 104% |
| Copper | 0.893mg | 0.101mg | 88% |
| Fiber | 15.5g | 2.7g | 51% |
| Phosphorus | 411mg | 98mg | 45% |
| Potassium | 1393mg | 126mg | 37% |
| Magnesium | 176mg | 23mg | 36% |
| Vitamin B6 | 0.474mg | 0.087mg | 30% |
| Manganese | 1.148mg | 0.536mg | 27% |
| Protein | 21.42g | 8.85g | 25% |
| Vitamin B3 | 1.174mg | 4.78mg | 23% |
| Sodium | 12mg | 490mg | 21% |
| Iron | 5.07mg | 3.61mg | 18% |
| Vitamin B1 | 0.713mg | 0.533mg | 15% |
| Zinc | 2.28mg | 0.74mg | 14% |
| Selenium | 27.9µg | 22µg | 11% |
| Choline | 66.2mg | 14.6mg | 9% |
| Polyunsaturated fat | 0.407g | 1.602g | 8% |
| Vitamin C | 6.3mg | 0mg | 7% |
| Vitamin K | 5.6µg | 0.2µg | 5% |
| Vitamin B5 | 0.785mg | 0.536mg | 5% |
| Calories | 347kcal | 266kcal | 4% |
| Carbs | 62.55g | 49.42g | 4% |
| Fructose | 0g | 2.43g | 3% |
| Calcium | 113mg | 144mg | 3% |
| Fats | 1.23g | 3.33g | 3% |
| Vitamin B2 | 0.212mg | 0.243mg | 2% |
| Saturated fat | 0.235g | 0.698g | 2% |
| Starch | 34.17g | 37.17g | 1% |
| Monounsaturated fat | 0.229g | 0.599g | 1% |
| Net carbs | 47.05g | 46.72g | N/A |
| Sugar | 2.11g | 5.67g | N/A |
| Vitamin E | 0.21mg | 0.22mg | 0% |
| Trans fat | 0g | 0.027g | N/A |
| Tryptophan | 0.237mg | 0% | |
| Threonine | 0.81mg | 0% | |
| Isoleucine | 0.871mg | 0% | |
| Leucine | 1.558mg | 0% | |
| Lysine | 1.356mg | 0% | |
| Methionine | 0.259mg | 0% | |
| Phenylalanine | 1.095mg | 0% | |
| Valine | 0.998mg | 0% | |
| Histidine | 0.556mg | 0% | |
| Omega-3 - EPA | 0g | 0.001g | N/A |
| Omega-3 - ALA | 0.166g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.002g | N/A |
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:
8.85 g
Fats:
3.33 g
Carbs:
49.42 g
Water:
36.42 g
Other:
1.98 g
| Contains more ProteinProtein | +142% |
| Contains more CarbsCarbs | +26.6% |
| Contains more OtherOther | +75.3% |
| Contains more FatsFats | +170.7% |
| Contains more WaterWater | +221.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.235 g
Monounsaturated fat:
Mono. Fat
0.229 g
Polyunsaturated fat:
Poly. Fat
0.407 g
Saturated fat:
Sat. Fat
0.698 g
Monounsaturated fat:
Mono. Fat
0.599 g
Polyunsaturated fat:
Poly. Fat
1.602 g
| Contains less Sat. FatSaturated fat | -66.3% |
| Contains more Mono. FatMonounsaturated fat | +161.6% |
| Contains more Poly. FatPolyunsaturated fat | +293.6% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
34.17 g
Sucrose:
1.98 g
Glucose:
0.13 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
37.17 g
Sucrose:
0 g
Glucose:
1.57 g
Fructose:
2.43 g
Lactose:
0 g
Maltose:
1.67 g
Galactose:
0 g
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +1107.7% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Starch
~37.17g
~equal in
Lactose
~0g
~equal in
Galactose
~0g