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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
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 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
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.
Bean
Bean
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% 6.4% 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 0% 0.06% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +10500%
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bean
Bean
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
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 WaterWater +99.3%
Contains more ProteinProtein +84.4%
Contains more FatsFats +732.5%
Contains more CarbsCarbs +141.2%
Contains more OtherOther +15.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bean
Bean
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
24% 21% 55%
Saturated Fat: Sat. Fat 0.698 g
Monounsaturated Fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 g
Contains less Sat. FatSaturated Fat -85.2%
Contains more Mono. FatMonounsaturated Fat +1611.4%
Contains more Poly. FatPolyunsaturated 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
Calories 105kcal 266kcal White Bread
Protein 4.8g 8.85g White Bread
Fats 0.4g 3.33g White Bread
Vitamin C 3.1mg 0mg Bean
Net carbs 14.99g 46.72g White Bread
Carbs 20.49g 49.42g White Bread
Magnesium 32mg 23mg Bean
Calcium 50mg 144mg White Bread
Potassium 296mg 126mg Bean
Iron 0.29mg 3.61mg White Bread
Sugar 7.78g 5.67g White Bread
Fiber 5.5g 2.7g Bean
Copper 0.206mg 0.101mg Bean
Zinc 1.4mg 0.74mg Bean
Starch 37.17g White Bread
Phosphorus 104mg 98mg Bean
Sodium 1mg 490mg Bean
Vitamin A 106IU 1IU Bean
Vitamin A RAE 5µg 0µg Bean
Vitamin E 0.15mg 0.22mg White Bread
Manganese 0.536mg White Bread
Selenium 4.5µg 22µg White Bread
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
Vitamin K 0.8µg 0.2µg Bean
Folate 24µg 111µg White Bread
Trans Fat 0g 0.027g Bean
Choline 30.8mg 14.6mg Bean
Saturated Fat 0.103g 0.698g Bean
Monounsaturated Fat 0.035g 0.599g White Bread
Polyunsaturated fat 0.172g 1.602g White Bread
Fructose 2.43g White Bread
Omega-3 - EPA 0g 0.001g White Bread
Omega-3 - ALA 0.166g White Bread
Omega-6 - Eicosadienoic acid 0.002g White Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean White Bread
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
33%
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.