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  6. Broad bean raw vs. Wheat Bread

Broad bean raw vs. Wheat Bread — In-Depth Nutrition Comparison

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How are broad bean raw and wheat Bread different?

  • Broad bean raw is richer in vitamin K, copper, and folate, while wheat Bread is higher in selenium, iron, manganese, vitamin B1, vitamin B3, and calcium.
  • Wheat Bread covers your daily need for selenium, 59% more than broad bean raw.
  • Broad bean raw contains 7 times more vitamin K than wheat Bread. Broad bean raw contains 40.9µg of vitamin K, while wheat Bread contains 5.7µg.
  • Broad bean raw is lower in sodium.
  • Broad bean raw has a higher glycemic index (79) than wheat Bread (60).

Beans, fava, in pod, raw and Bread, wheat, toasted types were used in this article.

Infographic

Broad bean raw vs Wheat 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 11% 29% 58% 134% 27% 55% 3.3% 86% 4.4%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Contains more PotassiumPotassium +48.9%
Contains more CopperCopper +103%
Contains less SodiumSodium -95.8%
Contains more MagnesiumMagnesium +78.8%
Contains more CalciumCalcium +345.9%
Contains more IronIron +163.9%
Contains more ZincZinc +47%
Contains more PhosphorusPhosphorus +45.7%
Contains more ManganeseManganese +108.3%
Contains more SeleniumSelenium +4075%

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.
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 12% 5.7% 23% 0% 33% 67% 42% 14% 24% 0% 102% 111% 0%
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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Contains more Vitamin CVitamin C +1750%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +383.3%
Contains more Vitamin KVitamin K +617.5%
Contains more FolateFolate +72.1%
Contains more Vitamin B1Vitamin B1 +230.1%
Contains more Vitamin B2Vitamin B2 +31.7%
Contains more Vitamin B3Vitamin B3 +177.9%
Contains more Vitamin B5Vitamin B5 +102.7%
Contains more Vitamin B6Vitamin B6 +47.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Broad bean raw Wheat Bread DV% diff.
Selenium 0.8µg 33.4µg 59%
Iron 1.55mg 4.09mg 32%
Manganese 0.661mg 1.377mg 31%
Vitamin K 40.9µg 5.7µg 29%
Vitamin B1 0.133mg 0.439mg 26%
Vitamin B3 2.249mg 6.25mg 25%
Sodium 25mg 601mg 25%
Copper 0.402mg 0.198mg 23%
Folate 148µg 86µg 16%
Carbs 17.63g 55.77g 13%
Calcium 37mg 165mg 13%
Calories 88kcal 313kcal 11%
Fiber 7.5g 4.7g 11%
Protein 7.92g 12.96g 10%
Polyunsaturated fat 0.342g 1.72g 9%
Phosphorus 129mg 188mg 8%
Vitamin B2 0.29mg 0.382mg 7%
Vitamin E 1.16mg 0.24mg 6%
Magnesium 33mg 59mg 6%
Vitamin B5 0.225mg 0.456mg 5%
Fats 0.73g 4.27g 5%
Vitamin B6 0.104mg 0.153mg 4%
Vitamin C 3.7mg 0.2mg 4%
Zinc 1mg 1.47mg 4%
Choline 22.1mg 4%
Saturated fat 0.118g 0.989g 4%
Potassium 332mg 223mg 3%
Vitamin A 17µg 0µg 2%
Monounsaturated fat 0.104g 1.019g 2%
Net carbs 10.13g 51.07g N/A
Sugar 9.21g 6.42g N/A
Tryptophan 0.092mg 0%
Threonine 0.299mg 0%
Isoleucine 0.258mg 0%
Leucine 0.461mg 0%
Lysine 0.215mg 0%
Methionine 0.105mg 0%
Phenylalanine 0.315mg 0%
Valine 0.31mg 0%
Histidine 0.15mg 0%
Omega-3 - ALA 0.161g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 18% 73%
Protein: 7.92 g
Fats: 0.73 g
Carbs: 17.63 g
Water: 72.6 g
Other: 1.12 g
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Contains more WaterWater +199.6%
Contains more ProteinProtein +63.6%
Contains more FatsFats +484.9%
Contains more CarbsCarbs +216.3%
Contains more OtherOther +147.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 18% 61%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.104 g
Polyunsaturated fat: Poly. Fat 0.342 g
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
Contains less Sat. FatSaturated fat -88.1%
Contains more Mono. FatMonounsaturated fat +879.8%
Contains more Poly. FatPolyunsaturated fat +402.9%

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. Broad bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168574/nutrients
  2. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.