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Bean vs. Wheat Bread — In-Depth Nutrition Comparison

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The main differences between bean and wheat Bread

  • Wheat Bread is richer than bean in selenium, iron, vitamin B3, vitamin B2, vitamin B1, folate, phosphorus, calcium, and magnesium.
  • Daily need coverage for selenium for wheat Bread is 53% higher.
  • Bean contains less sodium.
  • Bean has a lower glycemic index than wheat Bread.

Food types used in this article are Beans, baked, canned, no salt added and Bread, wheat, toasted.

Infographic

Bean vs Wheat Bread 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.
Bean
Bean
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Contains more PotassiumPotassium +32.7%
Contains less SodiumSodium -99.8%
Contains more MagnesiumMagnesium +84.4%
Contains more CalciumCalcium +230%
Contains more IronIron +1310.3%
Contains more PhosphorusPhosphorus +80.8%
Contains more SeleniumSelenium +642.2%
~equal in Copper ~0.198mg
~equal in Zinc ~1.47mg

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.
Bean
Bean
3
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 10% 6.4% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Contains more Vitamin CVitamin C +1450%
Contains more Vitamin AVitamin A +∞%
Contains more CholineCholine +39.4%
Contains more Vitamin EVitamin E +60%
Contains more Vitamin B1Vitamin B1 +192.7%
Contains more Vitamin B2Vitamin B2 +536.7%
Contains more Vitamin B3Vitamin B3 +1353.5%
Contains more Vitamin B6Vitamin B6 +17.7%
Contains more Vitamin KVitamin K +612.5%
Contains more FolateFolate +258.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bean
Bean
1
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Contains more WaterWater +199.6%
Contains more ProteinProtein +170%
Contains more FatsFats +967.5%
Contains more CarbsCarbs +172.2%
Contains more OtherOther +62%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bean
Bean
1
33% 11% 55%
Saturated Fat: Sat. Fat 0.103 g
Monounsaturated Fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
27% 27% 46%
Saturated Fat: Sat. Fat 0.989 g
Monounsaturated Fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
Contains less Sat. FatSaturated Fat -89.6%
Contains more Mono. FatMonounsaturated Fat +2811.4%
Contains more Poly. FatPolyunsaturated fat +900%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bean Wheat Bread
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Bean Wheat Bread Opinion
Calories 105kcal 313kcal Wheat Bread
Protein 4.8g 12.96g Wheat Bread
Fats 0.4g 4.27g Wheat Bread
Vitamin C 3.1mg 0.2mg Bean
Net carbs 14.99g 51.07g Wheat Bread
Carbs 20.49g 55.77g Wheat Bread
Magnesium 32mg 59mg Wheat Bread
Calcium 50mg 165mg Wheat Bread
Potassium 296mg 223mg Bean
Iron 0.29mg 4.09mg Wheat Bread
Sugar 7.78g 6.42g Wheat Bread
Fiber 5.5g 4.7g Bean
Copper 0.206mg 0.198mg Bean
Zinc 1.4mg 1.47mg Wheat Bread
Phosphorus 104mg 188mg Wheat Bread
Sodium 1mg 601mg Bean
Vitamin A 106IU 0IU Bean
Vitamin A 5µg 0µg Bean
Vitamin E 0.15mg 0.24mg Wheat Bread
Manganese 1.377mg Wheat Bread
Selenium 4.5µg 33.4µg Wheat Bread
Vitamin B1 0.15mg 0.439mg Wheat Bread
Vitamin B2 0.06mg 0.382mg Wheat Bread
Vitamin B3 0.43mg 6.25mg Wheat Bread
Vitamin B5 0.456mg Wheat Bread
Vitamin B6 0.13mg 0.153mg Wheat Bread
Vitamin K 0.8µg 5.7µg Wheat Bread
Folate 24µg 86µg Wheat Bread
Choline 30.8mg 22.1mg Bean
Saturated Fat 0.103g 0.989g Bean
Monounsaturated Fat 0.035g 1.019g Wheat Bread
Polyunsaturated fat 0.172g 1.72g Wheat Bread
Tryptophan 0.092mg Wheat Bread
Threonine 0.299mg Wheat Bread
Isoleucine 0.258mg Wheat Bread
Leucine 0.461mg Wheat Bread
Lysine 0.215mg Wheat Bread
Methionine 0.105mg Wheat Bread
Phenylalanine 0.315mg Wheat Bread
Valine 0.31mg Wheat Bread
Histidine 0.15mg Wheat Bread
Omega-3 - ALA 0.161g Wheat Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean Wheat Bread
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
11%
Bean
36%
Wheat Bread
Minerals Daily Need Coverage Score
25%
Bean
89%
Wheat Bread

Comparison summary

Which food is lower in Sugar?
Wheat Bread
Wheat Bread is lower in Sugar (difference - 1.36g)
Which food is cheaper?
Wheat Bread
Wheat Bread is cheaper (difference - $1.2)
Which food is richer in minerals?
Wheat Bread
Wheat Bread is relatively richer in minerals
Which food is richer in vitamins?
Wheat Bread
Wheat Bread is relatively richer in vitamins
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 600mg)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 0.886g)
Which food is lower in glycemic index?
Bean
Bean is lower in glycemic index (difference - 27)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/nutrients
  2. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.