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Bean vs. White beans — In-Depth Nutrition Comparison

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How are Bean and White beans different?

  • Bean is higher in Selenium, however, White beans is richer in Iron, Folate, Copper, Potassium, Magnesium, and Vitamin E .
  • Daily need coverage for Iron from White beans is 43% higher.
  • Bean contains 23 times more Sugar than White beans. While Bean contains 7.78g of Sugar, White beans contains only 0.34g.

Beans, baked, canned, no salt added and Beans, white, mature seeds, cooked, boiled, without salt are the varieties used in this article.

Infographic

Bean vs White beans 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
3
:
7
White beans
White beans
Contains less Sodium -83.3%
Contains more Selenium +246.2%
Contains more Calcium +80%
Contains more Iron +1175.9%
Contains more Magnesium +96.9%
Contains more Potassium +89.5%
Contains more Copper +39.3%
Equal in Phosphorus - 113
Equal in Zinc - 1.38
Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 11% 23% 45% 27% 1% 39% 69% 0% 25%
White beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 139% 45% 49% 50% 1% 38% 96% 83% 8%
Contains less Sodium -83.3%
Contains more Selenium +246.2%
Contains more Calcium +80%
Contains more Iron +1175.9%
Contains more Magnesium +96.9%
Contains more Potassium +89.5%
Contains more Copper +39.3%
Equal in Phosphorus - 113
Equal in Zinc - 1.38

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
6
:
4
White beans
White beans
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +27.1%
Contains more Vitamin B2 +30.4%
Contains more Vitamin B3 +207.1%
Contains more Vitamin B6 +39.8%
Contains more Vitamin E +526.7%
Contains more Folate +237.5%
Contains more Vitamin K +337.5%
Bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 3% 0% 11% 38% 14% 9% 0% 30% 18% 0% 2%
White beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 19% 0% 0% 30% 11% 3% 14% 22% 61% 0% 9%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +27.1%
Contains more Vitamin B2 +30.4%
Contains more Vitamin B3 +207.1%
Contains more Vitamin B6 +39.8%
Contains more Vitamin E +526.7%
Contains more Folate +237.5%
Contains more Vitamin K +337.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bean
Bean
2
:
3
White beans
White beans
Contains more Fats +14.3%
Contains more Water +15.1%
Contains more Protein +102.7%
Contains more Carbs +22.4%
Equal in Other - 1.75
Bean
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
White beans
10% 25% 63% 2%
Protein: 9.73 g
Fats: 0.35 g
Carbs: 25.09 g
Water: 63.08 g
Other: 1.75 g
Contains more Fats +14.3%
Contains more Water +15.1%
Contains more Protein +102.7%
Contains more Carbs +22.4%
Equal in Other - 1.75

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bean
Bean
2
:
1
White beans
White beans
Contains more Monounsaturated Fat +12.9%
Contains more Polyunsaturated fat +13.2%
Contains less Saturated Fat -11.7%
Bean
33% 11% 55%
Saturated Fat: 0.103 g
Monounsaturated Fat: 0.035 g
Polyunsaturated fat: 0.172 g
White beans
33% 11% 55%
Saturated Fat: 0.091 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.152 g
Contains more Monounsaturated Fat +12.9%
Contains more Polyunsaturated fat +13.2%
Contains less Saturated Fat -11.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bean White beans Opinion
Net carbs 14.99g 18.79g White beans
Protein 4.8g 9.73g White beans
Fats 0.4g 0.35g Bean
Carbs 20.49g 25.09g White beans
Calories 105kcal 139kcal White beans
Sugar 7.78g 0.34g White beans
Fiber 5.5g 6.3g White beans
Calcium 50mg 90mg White beans
Iron 0.29mg 3.7mg White beans
Magnesium 32mg 63mg White beans
Phosphorus 104mg 113mg White beans
Potassium 296mg 561mg White beans
Sodium 1mg 6mg Bean
Zinc 1.4mg 1.38mg Bean
Copper 0.206mg 0.287mg White beans
Manganese 0.636mg White beans
Selenium 4.5µg 1.3µg Bean
Vitamin A 106IU 0IU Bean
Vitamin A RAE 5µg 0µg Bean
Vitamin E 0.15mg 0.94mg White beans
Vitamin C 3.1mg 0mg Bean
Vitamin B1 0.15mg 0.118mg Bean
Vitamin B2 0.06mg 0.046mg Bean
Vitamin B3 0.43mg 0.14mg Bean
Vitamin B5 0.229mg White beans
Vitamin B6 0.13mg 0.093mg Bean
Folate 24µg 81µg White beans
Vitamin K 0.8µg 3.5µg White beans
Tryptophan 0.115mg White beans
Threonine 0.409mg White beans
Isoleucine 0.429mg White beans
Leucine 0.776mg White beans
Lysine 0.668mg White beans
Methionine 0.146mg White beans
Phenylalanine 0.526mg White beans
Valine 0.509mg White beans
Histidine 0.271mg White beans
Saturated Fat 0.103g 0.091g White beans
Monounsaturated Fat 0.035g 0.031g Bean
Polyunsaturated fat 0.172g 0.152g Bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean White beans
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
14%
White beans
Minerals Daily Need Coverage Score
25%
Bean
53%
White beans

Comparison summary

Which food is lower in Sugar?
White beans
White beans is lower in Sugar (difference - 7.44g)
Which food is lower in Saturated Fat?
White beans
White beans is lower in Saturated Fat (difference - 0.012g)
Which food is lower in glycemic index?
White beans
White beans is lower in glycemic index (difference - 33)
Which food is cheaper?
White beans
White beans is cheaper (difference - $1.5)
Which food is richer in minerals?
White beans
White beans is relatively richer in minerals
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 5mg)
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.

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. White beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175203/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.