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Beans vs. Pita — In-Depth Nutrition Comparison

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Important differences between beans and pita

  • Beans have more fiber, vitamin B6, potassium, and zinc; however, pita has more iron, vitamin B3, and vitamin B1.
  • Pita's daily need coverage for sodium is 23% more.
  • Beans have 4 times more vitamin B6 than pita. Beans have 0.13mg of vitamin B6, while pita has 0.034mg.
  • Beans are lower in sodium.
  • Pita has a higher glycemic index than beans.

The food varieties used in the comparison are Beans, baked, canned, no salt added and Bread, pita, white, unenriched.

Infographic

Beans vs Pita 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.
Beans
6
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%
Pita
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 26% 11% 53% 56% 23% 42% 70% 63% 0%
Contains more MagnesiumMagnesium +23.1%
Contains more PotassiumPotassium +146.7%
Contains more CopperCopper +22.6%
Contains more ZincZinc +66.7%
Contains less SodiumSodium -99.8%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +72%
Contains more IronIron +382.8%
~equal in Phosphorus ~97mg

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
6
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%
Pita
4
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% 0% 0% 0% 67% 22% 40% 24% 7.8% 0% 0% 18% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +282.4%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +78%
Contains more Vitamin B2Vitamin B2 +61.7%
Contains more Vitamin B3Vitamin B3 +398.1%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~24µg

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
Pita
4
9% 56% 32% 2%
Protein: 9.1 g
Fats: 1.2 g
Carbs: 55.7 g
Water: 32.1 g
Other: 1.9 g
Contains more WaterWater +126.2%
Contains more ProteinProtein +89.6%
Contains more FatsFats +200%
Contains more CarbsCarbs +171.8%
Contains more OtherOther +11.1%

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
Pita
2
21% 13% 66%
Saturated fat: Sat. Fat 0.166 g
Monounsaturated fat: Mono. Fat 0.105 g
Polyunsaturated fat: Poly. Fat 0.535 g
Contains less Sat. FatSaturated fat -38%
Contains more Mono. FatMonounsaturated fat +200%
Contains more Poly. FatPolyunsaturated fat +211%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Beans Pita DV% diff.
Sodium 1mg 536mg 23%
Manganese 0.481mg 21%
Iron 0.29mg 1.4mg 14%
Fiber 5.5g 2.2g 13%
Carbs 20.49g 55.7g 12%
Vitamin B3 0.43mg 2.142mg 11%
Vitamin B1 0.15mg 0.267mg 10%
Protein 4.8g 9.1g 9%
Calories 105kcal 275kcal 9%
Selenium 4.5µg 8%
Vitamin B5 0.397mg 8%
Vitamin B6 0.13mg 0.034mg 7%
Choline 30.8mg 6%
Potassium 296mg 120mg 5%
Zinc 1.4mg 0.84mg 5%
Calcium 50mg 86mg 4%
Copper 0.206mg 0.168mg 4%
Vitamin C 3.1mg 0mg 3%
Vitamin B2 0.06mg 0.097mg 3%
Polyunsaturated fat 0.172g 0.535g 2%
Magnesium 32mg 26mg 1%
Vitamin K 0.8µg 1%
Phosphorus 104mg 97mg 1%
Fats 0.4g 1.2g 1%
Vitamin E 0.15mg 1%
Vitamin A 5µg 0µg 1%
Net carbs 14.99g 53.5g N/A
Sugar 7.78g N/A
Folate 24µg 24µg 0%
Saturated fat 0.103g 0.166g 0%
Monounsaturated fat 0.035g 0.105g 0%
Tryptophan 0.105mg 0%
Threonine 0.257mg 0%
Isoleucine 0.349mg 0%
Leucine 0.634mg 0%
Lysine 0.219mg 0%
Methionine 0.16mg 0%
Phenylalanine 0.446mg 0%
Valine 0.394mg 0%
Histidine 0.195mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beans Pita
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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%
Beans
14%
Pita
Minerals Daily Need Coverage Score
25%
Beans
36%
Pita

Comparison summary

Which food is lower in Sugar?
Pita
Pita is lower in Sugar (difference - 7.78g)
Which food is cheaper?
Pita
Pita is cheaper (difference - $1.5)
Which food contains less Sodium?
Beans
Beans contains less Sodium (difference - 535mg)
Which food is lower in Saturated fat?
Beans
Beans is lower in Saturated fat (difference - 0.063g)
Which food is lower in glycemic index?
Beans
Beans is lower in glycemic index (difference - 35)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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.

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. Pita - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172816/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.