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.
| 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% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
4.8 g
Fats:
0.4 g
Carbs:
20.49 g
Water:
72.6 g
Other:
1.71 g
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
Saturated fat:
Sat. Fat
0.103 g
Monounsaturated fat:
Mono. Fat
0.035 g
Polyunsaturated fat:
Poly. Fat
0.172 g
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.
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| Lower in Sugar |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
33%
Minerals Daily Need Coverage Score
25%
56%
Comparison summary
Which food is lower in Sugar?
White bread is lower in Sugar (difference - 2.11g)
Which food is cheaper?
White bread is cheaper (difference - $1.5)
Which food contains less Sodium?
Beans contains less Sodium (difference - 489mg)
Which food is lower in Saturated fat?
Beans is lower in Saturated fat (difference - 0.595g)
Which food is lower in glycemic index?
Beans 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.