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Kidney beans vs. Wheat Bread — In-Depth Nutrition Comparison

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Summary of differences between Kidney beans and Wheat Bread

  • Kidney beans has more Folate, however, Wheat Bread is higher in Selenium, Manganese, Vitamin B3, Vitamin B2, Iron, Vitamin B1, Calcium, and Phosphorus.
  • Wheat Bread covers your daily need of Selenium 59% more than Kidney beans.
  • Kidney beans has 2 times more Folate than Wheat Bread. While Kidney beans has 130µg of Folate, Wheat Bread has only 86µg.
  • Kidney beans has less Sodium.

These are the specific foods used in this comparison Beans, kidney, all types, mature seeds, cooked, boiled, without salt and Bread, wheat, toasted.

Infographic

Kidney beans vs Wheat 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Potassium +81.6%
Contains less Sodium -99.8%
Contains more Calcium +371.4%
Contains more Iron +84.2%
Contains more Magnesium +40.5%
Contains more Phosphorus +36.2%
Contains more Zinc +47%
Contains more Manganese +220.2%
Contains more Selenium +2936.4%
Equal in Copper - 0.198
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 84% 30% 60% 36% 1% 28% 72% 57% 6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 154% 43% 81% 20% 79% 41% 66% 180% 183%
Contains more Potassium +81.6%
Contains less Sodium -99.8%
Contains more Calcium +371.4%
Contains more Iron +84.2%
Contains more Magnesium +40.5%
Contains more Phosphorus +36.2%
Contains more Zinc +47%
Contains more Manganese +220.2%
Contains more Selenium +2936.4%
Equal in Copper - 0.198

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 C +500%
Contains more Folate +51.2%
Contains more Choline +38%
Contains more Vitamin K +47.4%
Contains more Vitamin E +700%
Contains more Vitamin B1 +174.4%
Contains more Vitamin B2 +558.6%
Contains more Vitamin B3 +981.3%
Contains more Vitamin B5 +107.3%
Contains more Vitamin B6 +27.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 1% 0% 4% 40% 14% 11% 14% 28% 98% 0% 17% 22%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 5% 0% 1% 110% 89% 118% 28% 36% 65% 0% 13% 15%
Contains more Vitamin C +500%
Contains more Folate +51.2%
Contains more Choline +38%
Contains more Vitamin K +47.4%
Contains more Vitamin E +700%
Contains more Vitamin B1 +174.4%
Contains more Vitamin B2 +558.6%
Contains more Vitamin B3 +981.3%
Contains more Vitamin B5 +107.3%
Contains more Vitamin B6 +27.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +176.3%
Contains more Protein +49.5%
Contains more Fats +754%
Contains more Carbs +144.6%
Contains more Other +154.1%
9% 23% 67%
Protein: 8.67 g
Fats: 0.5 g
Carbs: 22.8 g
Water: 66.94 g
Other: 1.09 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 Water +176.3%
Contains more Protein +49.5%
Contains more Fats +754%
Contains more Carbs +144.6%
Contains more Other +154.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -92.6%
Contains more Monounsaturated Fat +2512.8%
Contains more Polyunsaturated fat +518.7%
19% 10% 71%
Saturated Fat: 0.073 g
Monounsaturated Fat: 0.039 g
Polyunsaturated fat: 0.278 g
27% 27% 46%
Saturated Fat: 0.989 g
Monounsaturated Fat: 1.019 g
Polyunsaturated fat: 1.72 g
Contains less Saturated Fat -92.6%
Contains more Monounsaturated Fat +2512.8%
Contains more Polyunsaturated fat +518.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kidney beans Wheat Bread Opinion
Net carbs 16.4g 51.07g Wheat Bread
Protein 8.67g 12.96g Wheat Bread
Fats 0.5g 4.27g Wheat Bread
Carbs 22.8g 55.77g Wheat Bread
Calories 127kcal 313kcal Wheat Bread
Sugar 0.32g 6.42g Kidney beans
Fiber 6.4g 4.7g Kidney beans
Calcium 35mg 165mg Wheat Bread
Iron 2.22mg 4.09mg Wheat Bread
Magnesium 42mg 59mg Wheat Bread
Phosphorus 138mg 188mg Wheat Bread
Potassium 405mg 223mg Kidney beans
Sodium 1mg 601mg Kidney beans
Zinc 1mg 1.47mg Wheat Bread
Copper 0.216mg 0.198mg Kidney beans
Manganese 0.43mg 1.377mg Wheat Bread
Selenium 1.1µg 33.4µg Wheat Bread
Vitamin E 0.03mg 0.24mg Wheat Bread
Vitamin C 1.2mg 0.2mg Kidney beans
Vitamin B1 0.16mg 0.439mg Wheat Bread
Vitamin B2 0.058mg 0.382mg Wheat Bread
Vitamin B3 0.578mg 6.25mg Wheat Bread
Vitamin B5 0.22mg 0.456mg Wheat Bread
Vitamin B6 0.12mg 0.153mg Wheat Bread
Folate 130µg 86µg Kidney beans
Choline 30.5mg 22.1mg Kidney beans
Vitamin K 8.4µg 5.7µg Kidney beans
Tryptophan 0.104mg 0.092mg Kidney beans
Threonine 0.319mg 0.299mg Kidney beans
Isoleucine 0.41mg 0.258mg Kidney beans
Leucine 0.736mg 0.461mg Kidney beans
Lysine 0.607mg 0.215mg Kidney beans
Methionine 0.113mg 0.105mg Kidney beans
Phenylalanine 0.511mg 0.315mg Kidney beans
Valine 0.5mg 0.31mg Kidney beans
Histidine 0.238mg 0.15mg Kidney beans
Saturated Fat 0.073g 0.989g Kidney beans
Monounsaturated Fat 0.039g 1.019g Wheat Bread
Polyunsaturated fat 0.278g 1.72g Wheat Bread
Omega-3 - ALA 0.161g Wheat Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney beans Wheat 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
19%
Kidney beans
36%
Wheat Bread
Minerals Daily Need Coverage Score
38%
Kidney beans
89%
Wheat Bread

Comparison summary

Which food is richer in minerals?
Wheat Bread
Wheat Bread is relatively richer in minerals
Which food is cheaper?
Wheat Bread
Wheat Bread is cheaper (difference - $0.9)
Which food is lower in Sugar?
Kidney beans
Kidney beans is lower in Sugar (difference - 6.1g)
Which food contains less Sodium?
Kidney beans
Kidney beans contains less Sodium (difference - 600mg)
Which food is lower in Saturated Fat?
Kidney beans
Kidney beans is lower in Saturated Fat (difference - 0.916g)
Which food is lower in glycemic index?
Kidney beans
Kidney beans is lower in glycemic index (difference - 38)
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

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. Kidney beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173740/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.