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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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
1
Bread
Contains more Iron +100.5%
Contains more Potassium +530.5%
Contains more Magnesium +137.3%
Contains more Copper +383.8%
Contains more Zinc +89.8%
Contains more Phosphorus +116.5%
Contains less Sodium -96%
Contains more Calcium +15.4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 308% 43% 125% 100% 320% 77% 175% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 154% 50% 20% 43% 66% 41% 81% 79%
Contains more Iron +100.5%
Contains more Potassium +530.5%
Contains more Magnesium +137.3%
Contains more Copper +383.8%
Contains more Zinc +89.8%
Contains more Phosphorus +116.5%
Contains less Sodium -96%
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
:
3
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 Vitamin K +233.3%
Contains more Folate +358.1%
Contains more Vitamin B2 +74.4%
Contains more Vitamin B3 +203.4%
Equal in Vitamin E - 0.24
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 15% 0% 5% 0% 133% 51% 39% 47% 92% 0% 48% 296%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 0% 5% 0% 110% 89% 118% 28% 36% 0% 15% 65%
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 Vitamin K +233.3%
Contains more Folate +358.1%
Contains more Vitamin B2 +74.4%
Contains more Vitamin B3 +203.4%
Equal in Vitamin E - 0.24

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
60
Kidney bean
38
Bread
Mineral Summary Score
143
Kidney bean
66
Bread

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
141%
Kidney bean
78%
Bread
Carbohydrates
60%
Kidney bean
56%
Bread
Fats
4%
Kidney bean
20%
Bread

Comparison summary table

Pay attention at 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 Sugars 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

Which food is preferable in case of diets?

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

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Comparison summary

Which food contains less Sugars?
Kidney bean
Kidney bean contains less Sugars (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 definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Kidney bean Bread Opinion
Calories 333 313 Kidney bean
Protein 23.58 12.96 Kidney bean
Fats 0.83 4.27 Bread
Vitamin C 4.5 0.2 Kidney bean
Carbs 60.01 55.77 Kidney bean
Cholesterol 0 0
Vitamin D 0 0
Iron 8.2 4.09 Kidney bean
Calcium 143 165 Bread
Potassium 1406 223 Kidney bean
Magnesium 140 59 Kidney bean
Sugars 2.23 6.42 Kidney bean
Fiber 24.9 4.7 Kidney bean
Copper 0.958 0.198 Kidney bean
Zinc 2.79 1.47 Kidney bean
Starch
Phosphorus 407 188 Kidney bean
Sodium 24 601 Kidney bean
Vitamin A 0 0
Vitamin E 0.22 0.24 Bread
Vitamin D 0 0
Vitamin B1 0.529 0.439 Kidney bean
Vitamin B2 0.219 0.382 Bread
Vitamin B3 2.06 6.25 Bread
Vitamin B5 0.78 0.456 Kidney bean
Vitamin B6 0.397 0.153 Kidney bean
Vitamin B12 0 0
Vitamin K 19 5.7 Kidney bean
Folate 394 86 Kidney bean
Trans Fat 0 Bread
Saturated Fat 0.12 0.989 Kidney bean
Monounsaturated Fat 0.064 1.019 Bread
Polyunsaturated fat 0.457 1.72 Bread
Tryptophan 0.279 0.092 Kidney bean
Threonine 0.992 0.299 Kidney bean
Isoleucine 1.041 0.258 Kidney bean
Leucine 1.882 0.461 Kidney bean
Lysine 1.618 0.215 Kidney bean
Methionine 0.355 0.105 Kidney bean
Phenylalanine 1.275 0.315 Kidney bean
Valine 1.233 0.31 Kidney bean
Histidine 0.656 0.15 Kidney bean
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of 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.