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Kidney bean vs Bread - In-Depth Nutrition Comparison

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Important differences between Kidney bean and Bread

  • Kidney bean has more Copper, Fiber, Folate, Iron, Potassium, Phosphorus, and Magnesium, however Bread has more Selenium, and Vitamin B3.
  • Kidney bean's daily need coverage for Copper is 84% more.
  • Kidney bean has 6 times more Potassium than Bread. Kidney bean has 1406mg of Potassium, while Bread has 223mg.
  • Kidney bean is lower in Sodium.

The food varieties used in the comparison are Beans, kidney, all types, mature seeds, raw and Bread, wheat, toasted.

Infographic

Kidney bean vs 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Kidney bean
Kidney bean
7
:
1
Bread
Bread
Contains more Iron +100.5%
Contains more Magnesium +137.3%
Contains more Phosphorus +116.5%
Contains more Potassium +530.5%
Contains less Sodium -96%
Contains more Zinc +89.8%
Contains more Copper +383.8%
Contains more Calcium +15.4%
Kidney bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 43% 308% 100% 175% 125% 4% 77% 320%
Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 50% 154% 43% 81% 20% 79% 41% 66%
Contains more Iron +100.5%
Contains more Magnesium +137.3%
Contains more Phosphorus +116.5%
Contains more Potassium +530.5%
Contains less Sodium -96%
Contains more Zinc +89.8%
Contains more Copper +383.8%
Contains more Calcium +15.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Kidney bean
Kidney bean
6
:
3
Bread
Bread
Contains more Vitamin C +2150%
Contains more Vitamin B1 +20.5%
Contains more Vitamin B5 +71.1%
Contains more Vitamin B6 +159.5%
Contains more Folate +358.1%
Contains more Vitamin K +233.3%
Contains more Vitamin B2 +74.4%
Contains more Vitamin B3 +203.4%
Equal in Vitamin E - 0.24
Kidney bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 15% 133% 51% 39% 47% 92% 296% 0% 48%
Bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 1% 110% 89% 118% 28% 36% 65% 0% 15%
Contains more Vitamin C +2150%
Contains more Vitamin B1 +20.5%
Contains more Vitamin B5 +71.1%
Contains more Vitamin B6 +159.5%
Contains more Folate +358.1%
Contains more Vitamin K +233.3%
Contains more Vitamin B2 +74.4%
Contains more Vitamin B3 +203.4%
Equal in Vitamin E - 0.24

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kidney bean
Kidney bean
3
:
2
Bread
Bread
Contains more Protein +81.9%
Contains more Other +38.3%
Contains more Fats +414.5%
Contains more Water +106.2%
Equal in Carbs - 55.77
Kidney bean
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Bread
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 Protein +81.9%
Contains more Other +38.3%
Contains more Fats +414.5%
Contains more Water +106.2%
Equal in Carbs - 55.77

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kidney bean
Kidney bean
1
:
2
Bread
Bread
Contains less Saturated Fat -87.9%
Contains more Monounsaturated Fat +1492.2%
Contains more Polyunsaturated fat +276.4%
Kidney bean
19% 10% 71%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.457 g
Bread
27% 27% 46%
Saturated Fat: 0.989 g
Monounsaturated Fat: 1.019 g
Polyunsaturated fat: 1.72 g
Contains less Saturated Fat -87.9%
Contains more Monounsaturated Fat +1492.2%
Contains more Polyunsaturated fat +276.4%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Kidney bean Bread
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Kidney bean Bread Opinion
Net carbs 35.11g 51.07g Bread
Protein 23.58g 12.96g Kidney bean
Fats 0.83g 4.27g Bread
Carbs 60.01g 55.77g Kidney bean
Calories 333kcal 313kcal Kidney bean
Sugar 2.23g 6.42g Kidney bean
Fiber 24.9g 4.7g Kidney bean
Calcium 143mg 165mg Bread
Iron 8.2mg 4.09mg Kidney bean
Magnesium 140mg 59mg Kidney bean
Phosphorus 407mg 188mg Kidney bean
Potassium 1406mg 223mg Kidney bean
Sodium 24mg 601mg Kidney bean
Zinc 2.79mg 1.47mg Kidney bean
Copper 0.958mg 0.198mg Kidney bean
Vitamin E 0.22mg 0.24mg Bread
Vitamin C 4.5mg 0.2mg Kidney bean
Vitamin B1 0.529mg 0.439mg Kidney bean
Vitamin B2 0.219mg 0.382mg Bread
Vitamin B3 2.06mg 6.25mg Bread
Vitamin B5 0.78mg 0.456mg Kidney bean
Vitamin B6 0.397mg 0.153mg Kidney bean
Folate 394µg 86µg Kidney bean
Vitamin K 19µg 5.7µg Kidney bean
Tryptophan 0.279mg 0.092mg Kidney bean
Threonine 0.992mg 0.299mg Kidney bean
Isoleucine 1.041mg 0.258mg Kidney bean
Leucine 1.882mg 0.461mg Kidney bean
Lysine 1.618mg 0.215mg Kidney bean
Methionine 0.355mg 0.105mg Kidney bean
Phenylalanine 1.275mg 0.315mg Kidney bean
Valine 1.233mg 0.31mg Kidney bean
Histidine 0.656mg 0.15mg Kidney bean
Saturated Fat 0.12g 0.989g Kidney bean
Monounsaturated Fat 0.064g 1.019g Bread
Polyunsaturated fat 0.457g 1.72g Bread
Omega-3 - ALA 0.161g Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney bean Bread
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
60%
Kidney bean
38%
Bread
Minerals Daily Need Coverage Score
143%
Kidney bean
66%
Bread

Comparison summary

Which food is lower in Sugar?
Kidney bean
Kidney bean is lower in Sugar (difference - 4.19g)
Which food contains less Sodium?
Kidney bean
Kidney bean contains less Sodium (difference - 577mg)
Which food is lower in Saturated Fat?
Kidney bean
Kidney bean is lower in Saturated Fat (difference - 0.869g)
Which food is lower in glycemic index?
Kidney bean
Kidney bean is lower in glycemic index (difference - 38)
Which food is richer in minerals?
Kidney bean
Kidney bean is relatively richer in minerals
Which food is cheaper?
Bread
Bread is cheaper (difference - $0.9)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Kidney bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/nutrients
  2. 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.