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Bean vs Bread - In-Depth Nutrition Comparison

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What are the differences between Bean and Bread?

  • Bean is higher in Folate, Copper, Fiber, Potassium, Phosphorus, Magnesium, Vitamin B6, and Vitamin B1, yet Bread is higher in Vitamin B3.
  • Bean's daily need coverage for Folate is 110% more.
  • Bean has 6 times more Potassium than Bread. While Bean has 1393mg of Potassium, Bread has only 223mg.
  • The amount of Sodium in Bean is lower.

We used Beans, pinto, mature seeds, raw and Bread, wheat, toasted types in this article.

Infographic

Bean vs Bread infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Bean
7
:
1
Bread
Contains more Iron +24%
Contains more Potassium +524.7%
Contains more Magnesium +198.3%
Contains more Copper +351%
Contains more Zinc +55.1%
Contains more Phosphorus +118.6%
Contains less Sodium -98%
Contains more Calcium +46%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 191% 34% 123% 126% 298% 63% 177% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 154% 50% 20% 43% 66% 41% 81% 79%
Contains more Iron +24%
Contains more Potassium +524.7%
Contains more Magnesium +198.3%
Contains more Copper +351%
Contains more Zinc +55.1%
Contains more Phosphorus +118.6%
Contains less Sodium -98%
Contains more Calcium +46%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Bean
5
:
4
Bread
Contains more Vitamin C +3050%
Contains more Vitamin B1 +62.4%
Contains more Vitamin B5 +72.1%
Contains more Vitamin B6 +209.8%
Contains more Folate +510.5%
Contains more Vitamin E +14.3%
Contains more Vitamin B2 +80.2%
Contains more Vitamin B3 +432.4%
Equal in Vitamin K - 5.7
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 21% 0% 5% 0% 179% 49% 23% 48% 110% 0% 14% 394%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 0% 5% 0% 110% 89% 118% 28% 36% 0% 15% 65%
Contains more Vitamin C +3050%
Contains more Vitamin B1 +62.4%
Contains more Vitamin B5 +72.1%
Contains more Vitamin B6 +209.8%
Contains more Folate +510.5%
Contains more Vitamin E +14.3%
Contains more Vitamin B2 +80.2%
Contains more Vitamin B3 +432.4%
Equal in Vitamin K - 5.7

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
70
Bean
38
Bread
Mineral Summary Score
126
Bean
66
Bread

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
129%
Bean
78%
Bread
Carbohydrates
63%
Bean
56%
Bread
Fats
6%
Bean
20%
Bread

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Bean Bread
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean Bread
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is cheaper?
Bread
Bread is cheaper (difference - $1.2)
Which food is lower in Sugar?
Bean
Bean is lower in Sugar (difference - 4.31g)
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 589mg)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 0.754g)
Which food is lower in glycemic index?
Bean
Bean is lower in glycemic index (difference - 27)
Which food is richer in minerals?
Bean
Bean is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

All nutrients comparison - raw data values

Nutrient Bean Bread Opinion
Calories 347 313 Bean
Protein 21.42 12.96 Bean
Fats 1.23 4.27 Bread
Vitamin C 6.3 0.2 Bean
Carbs 62.55 55.77 Bean
Cholesterol 0 0
Vitamin D 0 0
Iron 5.07 4.09 Bean
Calcium 113 165 Bread
Potassium 1393 223 Bean
Magnesium 176 59 Bean
Sugar 2.11 6.42 Bean
Fiber 15.5 4.7 Bean
Copper 0.893 0.198 Bean
Zinc 2.28 1.47 Bean
Starch 34.17 Bean
Phosphorus 411 188 Bean
Sodium 12 601 Bean
Vitamin A 0 0
Vitamin E 0.21 0.24 Bread
Vitamin D 0 0
Vitamin B1 0.713 0.439 Bean
Vitamin B2 0.212 0.382 Bread
Vitamin B3 1.174 6.25 Bread
Vitamin B5 0.785 0.456 Bean
Vitamin B6 0.474 0.153 Bean
Vitamin B12 0 0
Vitamin K 5.6 5.7 Bread
Folate 525 86 Bean
Trans Fat 0 Bread
Saturated Fat 0.235 0.989 Bean
Monounsaturated Fat 0.229 1.019 Bread
Polyunsaturated fat 0.407 1.72 Bread
Tryptophan 0.237 0.092 Bean
Threonine 0.81 0.299 Bean
Isoleucine 0.871 0.258 Bean
Leucine 1.558 0.461 Bean
Lysine 1.356 0.215 Bean
Methionine 0.259 0.105 Bean
Phenylalanine 1.095 0.315 Bean
Valine 0.998 0.31 Bean
Histidine 0.556 0.15 Bean
Fructose 0 Bean

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/nutrients
  2. 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.