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  6. Green bean raw vs. Wheat Bread

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

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What are the differences between green bean raw and wheat Bread?

  • Green bean raw is higher in vitamin K, yet wheat Bread is higher in selenium, manganese, iron, vitamin B3, vitamin B1, phosphorus, vitamin B2, and copper.
  • Wheat Bread's daily need coverage for selenium is 60% more.
  • Green bean raw has 8 times more vitamin K than wheat Bread. While green bean raw has 43µg of vitamin K, wheat Bread has only 5.7µg.
  • The amount of sodium in green bean raw is lower.
  • The glycemic index of green bean raw is lower.

We used Beans, snap, green, raw and Bread, wheat, toasted types in this article.

Infographic

Green 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 18% 11% 19% 39% 23% 6.5% 16% 0.78% 28% 3.3%
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 less SodiumSodium -99%
Contains more MagnesiumMagnesium +136%
Contains more CalciumCalcium +345.9%
Contains more IronIron +297.1%
Contains more CopperCopper +187%
Contains more ZincZinc +512.5%
Contains more PhosphorusPhosphorus +394.7%
Contains more ManganeseManganese +537.5%
Contains more SeleniumSelenium +5466.7%
~equal in Potassium ~223mg

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 41% 12% 8.2% 0% 21% 24% 14% 14% 33% 0% 108% 25% 8.3%
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 +6000%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +70.8%
Contains more Vitamin KVitamin K +654.4%
Contains more Vitamin B1Vitamin B1 +435.4%
Contains more Vitamin B2Vitamin B2 +267.3%
Contains more Vitamin B3Vitamin B3 +751.5%
Contains more Vitamin B5Vitamin B5 +102.7%
Contains more FolateFolate +160.6%
Contains more CholineCholine +44.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.153mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Green bean raw Wheat Bread DV% diff.
Selenium 0.6µg 33.4µg 60%
Manganese 0.216mg 1.377mg 50%
Iron 1.03mg 4.09mg 38%
Vitamin B3 0.734mg 6.25mg 34%
Vitamin K 43µg 5.7µg 31%
Vitamin B1 0.082mg 0.439mg 30%
Sodium 6mg 601mg 26%
Protein 1.83g 12.96g 22%
Phosphorus 38mg 188mg 21%
Vitamin B2 0.104mg 0.382mg 21%
Carbs 6.97g 55.77g 16%
Calories 31kcal 313kcal 14%
Copper 0.069mg 0.198mg 14%
Calcium 37mg 165mg 13%
Vitamin C 12.2mg 0.2mg 13%
Folate 33µg 86µg 13%
Polyunsaturated fat 0.113g 1.72g 11%
Zinc 0.24mg 1.47mg 11%
Fiber 2.7g 4.7g 8%
Magnesium 25mg 59mg 8%
Fats 0.22g 4.27g 6%
Vitamin B5 0.225mg 0.456mg 5%
Saturated fat 0.05g 0.989g 4%
Vitamin A 35µg 0µg 4%
Monounsaturated fat 0.01g 1.019g 3%
Fructose 1.39g 2%
Vitamin E 0.41mg 0.24mg 1%
Vitamin B6 0.141mg 0.153mg 1%
Choline 15.3mg 22.1mg 1%
Net carbs 4.27g 51.07g N/A
Potassium 211mg 223mg 0%
Sugar 3.26g 6.42g N/A
Starch 0.88g 0%
Tryptophan 0.019mg 0.092mg 0%
Threonine 0.079mg 0.299mg 0%
Isoleucine 0.066mg 0.258mg 0%
Leucine 0.112mg 0.461mg 0%
Lysine 0.088mg 0.215mg 0%
Methionine 0.022mg 0.105mg 0%
Phenylalanine 0.067mg 0.315mg 0%
Valine 0.09mg 0.31mg 0%
Histidine 0.034mg 0.15mg 0%
Omega-3 - ALA 0.161g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 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 +272.8%
Contains more ProteinProtein +608.2%
Contains more FatsFats +1840.9%
Contains more CarbsCarbs +700.1%
Contains more OtherOther +319.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 6% 65%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.113 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 -94.9%
Contains more Mono. FatMonounsaturated fat +10090%
Contains more Poly. FatPolyunsaturated fat +1422.1%

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. Green bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.