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

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Summary of differences between Navy beans and Wheat Bread

  • Navy beans has more Fiber, and Folate, however, Wheat Bread is higher in Selenium, Manganese, Vitamin B3, Vitamin B2, Iron, Vitamin B1, and Calcium.
  • Wheat Bread covers your daily need of Selenium 55% more than Navy beans.
  • Navy beans has 2 times more Fiber than Wheat Bread. While Navy beans has 10.5g of Fiber, Wheat Bread has only 4.7g.

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

Infographic

Navy beans 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.
Contains more Potassium +74.4%
Contains less Sodium -100%
Contains more Calcium +139.1%
Contains more Iron +73.3%
Contains more Magnesium +11.3%
Contains more Phosphorus +30.6%
Contains more Zinc +42.7%
Contains more Manganese +161.3%
Contains more Selenium +1051.7%
Equal in Copper - 0.198
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 89% 38% 62% 35% 0% 29% 70% 69% 16%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 154% 43% 81% 20% 79% 41% 66% 180% 183%
Contains more Potassium +74.4%
Contains less Sodium -100%
Contains more Calcium +139.1%
Contains more Iron +73.3%
Contains more Magnesium +11.3%
Contains more Phosphorus +30.6%
Contains more Zinc +42.7%
Contains more Manganese +161.3%
Contains more Selenium +1051.7%
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 +350%
Contains more Folate +62.8%
Contains more Vitamin E +2300%
Contains more Vitamin B1 +85.2%
Contains more Vitamin B2 +478.8%
Contains more Vitamin B3 +863%
Contains more Vitamin B5 +71.4%
Contains more Vitamin B6 +10.9%
Contains more Vitamin K +850%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 3% 60% 16% 13% 16% 32% 105% 0% 2%
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 +350%
Contains more Folate +62.8%
Contains more Vitamin E +2300%
Contains more Vitamin B1 +85.2%
Contains more Vitamin B2 +478.8%
Contains more Vitamin B3 +863%
Contains more Vitamin B5 +71.4%
Contains more Vitamin B6 +10.9%
Contains more Vitamin K +850%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +163.4%
Contains more Protein +57.5%
Contains more Fats +588.7%
Contains more Carbs +114.1%
Contains more Other +114.7%
8% 26% 64%
Protein: 8.23 g
Fats: 0.62 g
Carbs: 26.05 g
Water: 63.81 g
Other: 1.29 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 +163.4%
Contains more Protein +57.5%
Contains more Fats +588.7%
Contains more Carbs +114.1%
Contains more Other +114.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -90.1%
Contains more Monounsaturated Fat +617.6%
Contains more Polyunsaturated fat +251%
13% 19% 67%
Saturated Fat: 0.098 g
Monounsaturated Fat: 0.142 g
Polyunsaturated fat: 0.49 g
27% 27% 46%
Saturated Fat: 0.989 g
Monounsaturated Fat: 1.019 g
Polyunsaturated fat: 1.72 g
Contains less Saturated Fat -90.1%
Contains more Monounsaturated Fat +617.6%
Contains more Polyunsaturated fat +251%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Navy beans Wheat Bread Opinion
Net carbs 15.55g 51.07g Wheat Bread
Protein 8.23g 12.96g Wheat Bread
Fats 0.62g 4.27g Wheat Bread
Carbs 26.05g 55.77g Wheat Bread
Calories 140kcal 313kcal Wheat Bread
Starch 15.4g Navy beans
Sugar 0.37g 6.42g Navy beans
Fiber 10.5g 4.7g Navy beans
Calcium 69mg 165mg Wheat Bread
Iron 2.36mg 4.09mg Wheat Bread
Magnesium 53mg 59mg Wheat Bread
Phosphorus 144mg 188mg Wheat Bread
Potassium 389mg 223mg Navy beans
Sodium 0mg 601mg Navy beans
Zinc 1.03mg 1.47mg Wheat Bread
Copper 0.21mg 0.198mg Navy beans
Manganese 0.527mg 1.377mg Wheat Bread
Selenium 2.9µg 33.4µg Wheat Bread
Vitamin E 0.01mg 0.24mg Wheat Bread
Vitamin C 0.9mg 0.2mg Navy beans
Vitamin B1 0.237mg 0.439mg Wheat Bread
Vitamin B2 0.066mg 0.382mg Wheat Bread
Vitamin B3 0.649mg 6.25mg Wheat Bread
Vitamin B5 0.266mg 0.456mg Wheat Bread
Vitamin B6 0.138mg 0.153mg Wheat Bread
Folate 140µg 86µg Navy beans
Vitamin K 0.6µg 5.7µg Wheat Bread
Tryptophan 0.1mg 0.092mg Navy beans
Threonine 0.289mg 0.299mg Wheat Bread
Isoleucine 0.387mg 0.258mg Navy beans
Leucine 0.7mg 0.461mg Navy beans
Lysine 0.52mg 0.215mg Navy beans
Methionine 0.111mg 0.105mg Navy beans
Phenylalanine 0.471mg 0.315mg Navy beans
Valine 0.504mg 0.31mg Navy beans
Histidine 0.206mg 0.15mg Navy beans
Saturated Fat 0.098g 0.989g Navy beans
Monounsaturated Fat 0.142g 1.019g Wheat Bread
Polyunsaturated fat 0.49g 1.72g Wheat Bread
Omega-3 - ALA 0.177g 0.161g Navy beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Navy 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
20%
Navy beans
38%
Wheat Bread
Minerals Daily Need Coverage Score
43%
Navy 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 - $1)
Which food is richer in vitamins?
Wheat Bread
Wheat Bread is relatively richer in vitamins
Which food is lower in Sugar?
Navy beans
Navy beans is lower in Sugar (difference - 6.05g)
Which food contains less Sodium?
Navy beans
Navy beans contains less Sodium (difference - 601mg)
Which food is lower in Cholesterol?
Navy beans
Navy beans is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Navy beans
Navy beans is lower in Saturated Fat (difference - 0.891g)
Which food is lower in glycemic index?
Navy beans
Navy beans is lower in glycemic index (difference - 21)

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. Navy beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173746/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.