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Beans vs. French toast — In-Depth Nutrition Comparison

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How are beans and french toast different?

  • Beans have more copper; however, french toast is richer in selenium, vitamin B2, iron, vitamin B12, vitamin A, and vitamin B3.
  • French toast covers your daily need for cholesterol, 39% more than beans.
  • Beans have 4 times more copper than french toast. Beans have 0.206mg of copper, while french toast has 0.058mg.
  • Beans contain less saturated fat.
  • French toast has a higher glycemic index. The glycemic index of french toast is 67, while the glycemic index of beans is 33.

Beans, baked, canned, no salt added and French toast, prepared from recipe, made with low fat (2%) milk types were used in this article.

Infographic

Beans vs French toast 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Beans
5
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 12% 30% 12% 63% 19% 18% 50% 62% 25% 110%
Contains more MagnesiumMagnesium +88.2%
Contains more PotassiumPotassium +120.9%
Contains more CopperCopper +255.2%
Contains more ZincZinc +109%
Contains less SodiumSodium -99.8%
Contains more CalciumCalcium +100%
Contains more IronIron +475.9%
Contains more PhosphorusPhosphorus +12.5%
Contains more SeleniumSelenium +346.7%

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.
Beans
5
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% 1.7% 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 1% 41% 0% 0% 51% 74% 31% 33% 17% 39% 0% 32% 0%
Contains more Vitamin CVitamin C +933.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +75.7%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +2380%
Contains more Vitamin B1Vitamin B1 +36%
Contains more Vitamin B2Vitamin B2 +435%
Contains more Vitamin B3Vitamin B3 +278.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +79.2%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Beans French toast DV% diff.
Cholesterol 0mg 116mg 39%
Selenium 4.5µg 20.1µg 28%
Fiber 5.5g 22%
Sodium 1mg 479mg 21%
Vitamin B2 0.06mg 0.321mg 20%
Iron 0.29mg 1.67mg 17%
Polyunsaturated fat 0.172g 2.594g 16%
Copper 0.206mg 0.058mg 16%
Fats 0.4g 10.8g 16%
Vitamin B12 0µg 0.31µg 13%
Vitamin A 5µg 124µg 13%
Saturated fat 0.103g 2.723g 12%
Monounsaturated fat 0.035g 4.524g 11%
Vitamin B5 0.549mg 11%
Manganese 0.188mg 8%
Vitamin B3 0.43mg 1.628mg 7%
Zinc 1.4mg 0.67mg 7%
Choline 30.8mg 6%
Protein 4.8g 7.7g 6%
Calories 105kcal 229kcal 6%
Vitamin B1 0.15mg 0.204mg 5%
Potassium 296mg 134mg 5%
Calcium 50mg 100mg 5%
Folate 24µg 43µg 5%
Magnesium 32mg 17mg 4%
Vitamin B6 0.13mg 0.074mg 4%
Vitamin C 3.1mg 0.3mg 3%
Phosphorus 104mg 117mg 2%
Carbs 20.49g 25g 2%
Vitamin E 0.15mg 1%
Vitamin K 0.8µg 1%
Net carbs 14.99g 25g N/A
Sugar 7.78g N/A
Tryptophan 0.094mg 0%
Threonine 0.305mg 0%
Isoleucine 0.375mg 0%
Leucine 0.621mg 0%
Lysine 0.413mg 0%
Methionine 0.188mg 0%
Phenylalanine 0.389mg 0%
Valine 0.419mg 0%
Histidine 0.179mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.01g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beans
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
8% 11% 25% 55% 2%
Protein: 7.7 g
Fats: 10.8 g
Carbs: 25 g
Water: 54.7 g
Other: 1.8 g
Contains more WaterWater +32.7%
Contains more ProteinProtein +60.4%
Contains more FatsFats +2600%
Contains more CarbsCarbs +22%
~equal in Other ~1.8g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beans
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
28% 46% 26%
Saturated fat: Sat. Fat 2.723 g
Monounsaturated fat: Mono. Fat 4.524 g
Polyunsaturated fat: Poly. Fat 2.594 g
Contains less Sat. FatSaturated fat -96.2%
Contains more Mono. FatMonounsaturated fat +12825.7%
Contains more Poly. FatPolyunsaturated fat +1408.1%

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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. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/nutrients
  2. French toast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174998/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.