Beans vs. Wheat Bread — In-Depth Nutrition Comparison
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The main differences between beans and wheat Bread
- Wheat Bread is richer than beans 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.
- Beans contain less sodium.
- Beans have a lower glycemic index than wheat Bread.
Food types used in this article are Beans, baked, canned, no salt added and Bread, wheat, toasted.
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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 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% |
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 | +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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
4.8 g
Fats:
0.4 g
Carbs:
20.49 g
Water:
72.6 g
Other:
1.71 g
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
Saturated fat:
Sat. Fat
0.103 g
Monounsaturated fat:
Mono. Fat
0.035 g
Polyunsaturated fat:
Poly. Fat
0.172 g
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.
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| Lower in Sugar |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 1.377mg | 60% | |
| Selenium | 4.5µg | 33.4µg | 53% |
| Iron | 0.29mg | 4.09mg | 48% |
| Vitamin B3 | 0.43mg | 6.25mg | 36% |
| Sodium | 1mg | 601mg | 26% |
| Vitamin B2 | 0.06mg | 0.382mg | 25% |
| Vitamin B1 | 0.15mg | 0.439mg | 24% |
| Folate | 24µg | 86µg | 16% |
| Protein | 4.8g | 12.96g | 16% |
| Phosphorus | 104mg | 188mg | 12% |
| Carbs | 20.49g | 55.77g | 12% |
| Calcium | 50mg | 165mg | 12% |
| Polyunsaturated fat | 0.172g | 1.72g | 10% |
| Calories | 105kcal | 313kcal | 10% |
| Vitamin B5 | 0.456mg | 9% | |
| Fats | 0.4g | 4.27g | 6% |
| Magnesium | 32mg | 59mg | 6% |
| Saturated fat | 0.103g | 0.989g | 4% |
| Vitamin K | 0.8µg | 5.7µg | 4% |
| Vitamin C | 3.1mg | 0.2mg | 3% |
| Fiber | 5.5g | 4.7g | 3% |
| Choline | 30.8mg | 22.1mg | 2% |
| Monounsaturated fat | 0.035g | 1.019g | 2% |
| Potassium | 296mg | 223mg | 2% |
| Vitamin B6 | 0.13mg | 0.153mg | 2% |
| Copper | 0.206mg | 0.198mg | 1% |
| Zinc | 1.4mg | 1.47mg | 1% |
| Vitamin E | 0.15mg | 0.24mg | 1% |
| Vitamin A | 5µg | 0µg | 1% |
| Net carbs | 14.99g | 51.07g | N/A |
| Sugar | 7.78g | 6.42g | N/A |
| Tryptophan | 0.092mg | 0% | |
| Threonine | 0.299mg | 0% | |
| Isoleucine | 0.258mg | 0% | |
| Leucine | 0.461mg | 0% | |
| Lysine | 0.215mg | 0% | |
| Methionine | 0.105mg | 0% | |
| Phenylalanine | 0.315mg | 0% | |
| Valine | 0.31mg | 0% | |
| Histidine | 0.15mg | 0% | |
| Omega-3 - ALA | 0.161g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
36%
Minerals Daily Need Coverage Score
25%
89%
Comparison summary
Which food is lower in Sugar?
Wheat Bread is lower in Sugar (difference - 1.36g)
Which food is cheaper?
Wheat Bread is cheaper (difference - $1.2)
Which food is richer in minerals?
Wheat Bread is relatively richer in minerals
Which food is richer in vitamins?
Wheat Bread is relatively richer in vitamins
Which food contains less Sodium?
Beans contains less Sodium (difference - 600mg)
Which food is lower in Saturated fat?
Beans is lower in Saturated fat (difference - 0.886g)
Which food is lower in glycemic index?
Beans is lower in glycemic index (difference - 27)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)