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  6. Baked beans vs. White Bread

Baked beans vs. White Bread — In-Depth Nutrition Comparison

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The main differences between Baked beans and White Bread

  • Baked beans are richer in Fiber, yet White Bread is richer in Vitamin B1, Selenium, Vitamin B3, Iron, Folate, Vitamin B2, Manganese, Calcium, and Vitamin B5.
  • Daily need coverage for Vitamin B1 from White Bread is 33% higher.
  • Baked beans contain 2 times more Fiber than White Bread. Baked beans contain 5.5g of Fiber, while White Bread contains 2.7g.

Food types used in this article are Beans, baked, home prepared and Bread, white, commercially prepared (includes soft bread crumbs).

Infographic

Baked beans 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.
Baked beans
Baked beans
5
:
5
White Bread
White Bread
Contains more Magnesium +87%
Contains more Phosphorus +11.2%
Contains more Potassium +184.1%
Contains less Sodium -13.9%
Contains more Copper +57.4%
Contains more Calcium +136.1%
Contains more Iron +81.4%
Contains more Manganese +110.2%
Contains more Selenium +286%
Equal in Zinc - 0.74
Baked beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 75% 31% 47% 32% 56% 20% 53% 34% 32%
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 +87%
Contains more Phosphorus +11.2%
Contains more Potassium +184.1%
Contains less Sodium -13.9%
Contains more Copper +57.4%
Contains more Calcium +136.1%
Contains more Iron +81.4%
Contains more Manganese +110.2%
Contains more Selenium +286%
Equal in Zinc - 0.74

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.
Baked beans
Baked beans
2
:
8
White Bread
White Bread
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +291.9%
Contains more Vitamin B2 +395.9%
Contains more Vitamin B3 +1071.6%
Contains more Vitamin B5 +245.8%
Contains more Folate +131.3%
Equal in Vitamin B6 - 0.087
Baked 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% 0% 0% 4% 34% 12% 8% 10% 21% 36% 0% 0%
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 C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +291.9%
Contains more Vitamin B2 +395.9%
Contains more Vitamin B3 +1071.6%
Contains more Vitamin B5 +245.8%
Contains more Folate +131.3%
Equal in Vitamin B6 - 0.087

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Baked beans
Baked beans
3
:
2
White Bread
White Bread
Contains more Fats +54.7%
Contains more Water +78.9%
Contains more Other +26.8%
Contains more Protein +59.7%
Contains more Carbs +128.5%
Baked beans
6% 5% 22% 65% 3%
Protein: 5.54 g
Fats: 5.15 g
Carbs: 21.63 g
Water: 65.17 g
Other: 2.51 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 Fats +54.7%
Contains more Water +78.9%
Contains more Other +26.8%
Contains more Protein +59.7%
Contains more Carbs +128.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Baked beans
Baked beans
1
:
2
White Bread
White Bread
Contains more Monounsaturated Fat +256.1%
Contains less Saturated Fat -64.2%
Contains more Polyunsaturated fat +116.5%
Baked beans
40% 44% 15%
Saturated Fat: 1.948 g
Monounsaturated Fat: 2.133 g
Polyunsaturated fat: 0.74 g
White Bread
24% 21% 55%
Saturated Fat: 0.698 g
Monounsaturated Fat: 0.599 g
Polyunsaturated fat: 1.602 g
Contains more Monounsaturated Fat +256.1%
Contains less Saturated Fat -64.2%
Contains more Polyunsaturated fat +116.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Baked beans White Bread Opinion
Net carbs 16.13g 46.72g White Bread
Protein 5.54g 8.85g White Bread
Fats 5.15g 3.33g Baked beans
Carbs 21.63g 49.42g White Bread
Calories 155kcal 266kcal White Bread
Starch 37.17g White Bread
Fructose 2.43g White Bread
Sugar 5.67g Baked beans
Fiber 5.5g 2.7g Baked beans
Calcium 61mg 144mg White Bread
Iron 1.99mg 3.61mg White Bread
Magnesium 43mg 23mg Baked beans
Phosphorus 109mg 98mg Baked beans
Potassium 358mg 126mg Baked beans
Sodium 422mg 490mg Baked beans
Zinc 0.73mg 0.74mg White Bread
Copper 0.159mg 0.101mg Baked beans
Manganese 0.255mg 0.536mg White Bread
Selenium 5.7µg 22µg White Bread
Vitamin A 0IU 1IU White Bread
Vitamin E 0.22mg White Bread
Vitamin C 1.1mg 0mg Baked beans
Vitamin B1 0.136mg 0.533mg White Bread
Vitamin B2 0.049mg 0.243mg White Bread
Vitamin B3 0.408mg 4.78mg White Bread
Vitamin B5 0.155mg 0.536mg White Bread
Vitamin B6 0.09mg 0.087mg Baked beans
Folate 48µg 111µg White Bread
Vitamin K 0.2µg White Bread
Tryptophan 0.067mg Baked beans
Threonine 0.228mg Baked beans
Isoleucine 0.242mg Baked beans
Leucine 0.428mg Baked beans
Lysine 0.379mg Baked beans
Methionine 0.086mg Baked beans
Phenylalanine 0.287mg Baked beans
Valine 0.282mg Baked beans
Histidine 0.153mg Baked beans
Cholesterol 5mg 0mg White Bread
Trans Fat 0g 0.027g Baked beans
Saturated Fat 1.948g 0.698g White Bread
Omega-3 - EPA 0.001g White Bread
Monounsaturated Fat 2.133g 0.599g Baked beans
Polyunsaturated fat 0.74g 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
Baked beans 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
10%
Baked beans
35%
White Bread
Minerals Daily Need Coverage Score
39%
Baked beans
56%
White Bread

Comparison summary

Which food is lower in Cholesterol?
White Bread
White Bread is lower in Cholesterol (difference - 5mg)
Which food is lower in Saturated Fat?
White Bread
White Bread is lower in Saturated Fat (difference - 1.25g)
Which food is cheaper?
White Bread
White Bread is cheaper (difference - $1.8)
Which food is richer in vitamins?
White Bread
White Bread is relatively richer in vitamins
Which food is lower in Sugar?
Baked beans
Baked beans is lower in Sugar (difference - 5.67g)
Which food contains less Sodium?
Baked beans
Baked beans contains less Sodium (difference - 68mg)
Which food is lower in glycemic index?
Baked beans
Baked beans is lower in glycemic index (difference - 33)
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.

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. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/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.