Beans vs. White bread — In-Depth Nutrition Comparison

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How are beans and white bread different?

Beans have 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 for iron, 42% more than beans.
Beans have 2 times more copper than white bread. Beans have 0.206mg of copper, while white bread has 0.101mg.
Beans contain less sodium.
White bread has a higher glycemic index. The glycemic index of white bread is 73, while the glycemic index of beans is 33.

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

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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

White bread

Contains more MagnesiumMagnesium	+39.1%
Contains more PotassiumPotassium	+134.9%
Contains more CopperCopper	+104%
Contains more ZincZinc	+89.2%
Contains less SodiumSodium	-99.8%

Contains more CalciumCalcium	+188%
Contains more IronIron	+1144.8%
Contains more SeleniumSelenium	+388.9%

~equal in Phosphorus ~98mg

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

White bread

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B6Vitamin B6	+49.4%
Contains more Vitamin KVitamin K	+300%
Contains more CholineCholine	+111%

Contains more Vitamin EVitamin E	+46.7%
Contains more Vitamin B1Vitamin B1	+255.3%
Contains more Vitamin B2Vitamin B2	+305%
Contains more Vitamin B3Vitamin B3	+1011.6%
Contains more FolateFolate	+362.5%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Iron	0.29mg	3.61mg	42%
Vitamin B1	0.15mg	0.533mg	32%
Selenium	4.5µg	22µg	32%
Vitamin B3	0.43mg	4.78mg	27%
Manganese		0.536mg	23%
Folate	24µg	111µg	22%
Sodium	1mg	490mg	21%
Starch		37.17g	15%
Vitamin B2	0.06mg	0.243mg	14%
Copper	0.206mg	0.101mg	12%
Vitamin B5		0.536mg	11%
Fiber	5.5g	2.7g	11%
Polyunsaturated fat	0.172g	1.602g	10%
Carbs	20.49g	49.42g	10%
Calcium	50mg	144mg	9%
Protein	4.8g	8.85g	8%
Calories	105kcal	266kcal	8%
Zinc	1.4mg	0.74mg	6%
Potassium	296mg	126mg	5%
Fats	0.4g	3.33g	5%
Vitamin C	3.1mg	0mg	3%
Vitamin B6	0.13mg	0.087mg	3%
Fructose		2.43g	3%
Choline	30.8mg	14.6mg	3%
Saturated fat	0.103g	0.698g	3%
Magnesium	32mg	23mg	2%
Vitamin A	5µg	0µg	1%
Phosphorus	104mg	98mg	1%
Vitamin K	0.8µg	0.2µg	1%
Monounsaturated fat	0.035g	0.599g	1%
Net carbs	14.99g	46.72g	N/A
Sugar	7.78g	5.67g	N/A
Vitamin E	0.15mg	0.22mg	0%
Trans fat	0g	0.027g	N/A
Omega-3 - EPA	0g	0.001g	N/A
Omega-3 - ALA		0.166g	N/A
Omega-6 - Eicosadienoic acid		0.002g	N/A