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Bean vs. White Bread — In-Depth Nutrition Comparison

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How are Bean and White Bread different?

  • Bean has more Copper, and Fiber, however, White Bread is richer in Iron, Vitamin B1, Selenium, Vitamin B3, Folate, Vitamin B2, and Calcium.
  • White Bread covers your daily need of Iron 42% more than Bean.
  • Bean has 2 times more Copper than White Bread. Bean has 0.206mg of Copper, while White Bread has 0.101mg.
  • Bean contains less Sodium.

Beans, baked, canned, no salt added and Bread, white, commercially prepared (includes soft bread crumbs) types were used in this article.

Infographic

Bean vs White Bread 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
6
:
4
White Bread
White Bread
Contains more Magnesium +39.1%
Contains more Potassium +134.9%
Contains less Sodium -99.8%
Contains more Zinc +89.2%
Contains more Copper +104%
Contains more Calcium +188%
Contains more Iron +1144.8%
Contains more Selenium +388.9%
Equal in Phosphorus - 98
Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 11% 23% 45% 27% 1% 39% 69% 0% 25%
White Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 44% 136% 17% 43% 12% 64% 21% 34% 70% 120%
Contains more Magnesium +39.1%
Contains more Potassium +134.9%
Contains less Sodium -99.8%
Contains more Zinc +89.2%
Contains more Copper +104%
Contains more Calcium +188%
Contains more Iron +1144.8%
Contains more Selenium +388.9%
Equal in Phosphorus - 98

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
4
:
6
White Bread
White Bread
Contains more Vitamin A +10500%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +49.4%
Contains more Vitamin K +300%
Contains more Vitamin E +46.7%
Contains more Vitamin B1 +255.3%
Contains more Vitamin B2 +305%
Contains more Vitamin B3 +1011.6%
Contains more Folate +362.5%
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 Bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 134% 57% 90% 33% 21% 84% 0% 1%
Contains more Vitamin A +10500%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +49.4%
Contains more Vitamin K +300%
Contains more Vitamin E +46.7%
Contains more Vitamin B1 +255.3%
Contains more Vitamin B2 +305%
Contains more Vitamin B3 +1011.6%
Contains more Folate +362.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bean
Bean
1
:
4
White Bread
White Bread
Contains more Water +99.3%
Contains more Protein +84.4%
Contains more Fats +732.5%
Contains more Carbs +141.2%
Contains more Other +15.8%
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 Bread
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 g
Contains more Water +99.3%
Contains more Protein +84.4%
Contains more Fats +732.5%
Contains more Carbs +141.2%
Contains more Other +15.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bean
Bean
1
:
2
White Bread
White Bread
Contains less Saturated Fat -85.2%
Contains more Monounsaturated Fat +1611.4%
Contains more Polyunsaturated fat +831.4%
Bean
33% 11% 55%
Saturated Fat: 0.103 g
Monounsaturated Fat: 0.035 g
Polyunsaturated fat: 0.172 g
White Bread
24% 21% 55%
Saturated Fat: 0.698 g
Monounsaturated Fat: 0.599 g
Polyunsaturated fat: 1.602 g
Contains less Saturated Fat -85.2%
Contains more Monounsaturated Fat +1611.4%
Contains more Polyunsaturated fat +831.4%

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 Bread
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 Bean White Bread Opinion
Net carbs 14.99g 46.72g White Bread
Protein 4.8g 8.85g White Bread
Fats 0.4g 3.33g White Bread
Carbs 20.49g 49.42g White Bread
Calories 105kcal 266kcal White Bread
Starch 37.17g White Bread
Fructose 2.43g White Bread
Sugar 7.78g 5.67g White Bread
Fiber 5.5g 2.7g Bean
Calcium 50mg 144mg White Bread
Iron 0.29mg 3.61mg White Bread
Magnesium 32mg 23mg Bean
Phosphorus 104mg 98mg Bean
Potassium 296mg 126mg Bean
Sodium 1mg 490mg Bean
Zinc 1.4mg 0.74mg Bean
Copper 0.206mg 0.101mg Bean
Manganese 0.536mg White Bread
Selenium 4.5µg 22µg White Bread
Vitamin A 106IU 1IU Bean
Vitamin A RAE 5µg 0µg Bean
Vitamin E 0.15mg 0.22mg White Bread
Vitamin C 3.1mg 0mg Bean
Vitamin B1 0.15mg 0.533mg White Bread
Vitamin B2 0.06mg 0.243mg White Bread
Vitamin B3 0.43mg 4.78mg White Bread
Vitamin B5 0.536mg White Bread
Vitamin B6 0.13mg 0.087mg Bean
Folate 24µg 111µg White Bread
Vitamin K 0.8µg 0.2µg Bean
Trans Fat 0g 0.027g Bean
Saturated Fat 0.103g 0.698g Bean
Omega-3 - EPA 0g 0.001g White Bread
Monounsaturated Fat 0.035g 0.599g White Bread
Polyunsaturated fat 0.172g 1.602g White Bread
Omega-6 - Eicosadienoic acid 0.002g White Bread
Omega-3 - ALA 0.166g White Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean White Bread
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
35%
White Bread
Minerals Daily Need Coverage Score
25%
Bean
56%
White Bread

Comparison summary

Which food is lower in Sugar?
White Bread
White Bread is lower in Sugar (difference - 2.11g)
Which food is cheaper?
White Bread
White Bread is cheaper (difference - $1.5)
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 489mg)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 0.595g)
Which food is lower in glycemic index?
Bean
Bean is lower in glycemic index (difference - 40)
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. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/nutrients
  2. White Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.