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Green bean raw vs. White bread — In-Depth Nutrition Comparison

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Differences between green bean raw and white bread

  • Green bean raw has more vitamin K, vitamin A, and vitamin C, while white bread has more selenium, vitamin B1, iron, vitamin B3, folate, and manganese.
  • White bread's daily need coverage for selenium is 39% higher.
  • The amount of sodium in green bean raw is lower.
  • Green bean raw has a lower glycemic index. The glycemic index of green bean raw is 20, while the glycemic index of white bread is 73.

The food types used in this comparison are Beans, snap, green, raw and Bread, white, commercially prepared (includes soft bread crumbs).

Infographic

Green bean raw vs White 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 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
Contains more PotassiumPotassium +67.5%
Contains less SodiumSodium -98.8%
Contains more CalciumCalcium +289.2%
Contains more IronIron +250.5%
Contains more CopperCopper +46.4%
Contains more ZincZinc +208.3%
Contains more PhosphorusPhosphorus +157.9%
Contains more ManganeseManganese +148.1%
Contains more SeleniumSelenium +3566.7%
~equal in Magnesium ~23mg

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% 0% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +86.4%
Contains more Vitamin B6Vitamin B6 +62.1%
Contains more Vitamin KVitamin K +21400%
Contains more Vitamin B1Vitamin B1 +550%
Contains more Vitamin B2Vitamin B2 +133.7%
Contains more Vitamin B3Vitamin B3 +551.2%
Contains more Vitamin B5Vitamin B5 +138.2%
Contains more FolateFolate +236.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~14.6mg

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
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 g
Contains more WaterWater +148%
Contains more ProteinProtein +383.6%
Contains more FatsFats +1413.6%
Contains more CarbsCarbs +609%
Contains more OtherOther +200%

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
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 g
Contains less Sat. FatSaturated fat -92.8%
Contains more Mono. FatMonounsaturated fat +5890%
Contains more Poly. FatPolyunsaturated fat +1317.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
21% 9% 36% 34%
Starch: 0.88 g
Sucrose: 0.36 g
Glucose: 1.51 g
Fructose: 1.39 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
87% 4% 6% 4%
Starch: 37.17 g
Sucrose: 0 g
Glucose: 1.57 g
Fructose: 2.43 g
Lactose: 0 g
Maltose: 1.67 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more StarchStarch +4123.9%
Contains more FructoseFructose +74.8%
Contains more MaltoseMaltose +∞%
~equal in Glucose ~1.57g
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Green bean raw White 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 Green bean raw White bread DV% diff.
Selenium 0.6µg 22µg 39%
Vitamin B1 0.082mg 0.533mg 38%
Vitamin K 43µg 0.2µg 36%
Iron 1.03mg 3.61mg 32%
Vitamin B3 0.734mg 4.78mg 25%
Sodium 6mg 490mg 21%
Folate 33µg 111µg 20%
Starch 0.88g 37.17g 15%
Vitamin C 12.2mg 0mg 14%
Carbs 6.97g 49.42g 14%
Protein 1.83g 8.85g 14%
Manganese 0.216mg 0.536mg 14%
Calories 31kcal 266kcal 12%
Calcium 37mg 144mg 11%
Vitamin B2 0.104mg 0.243mg 11%
Polyunsaturated fat 0.113g 1.602g 10%
Phosphorus 38mg 98mg 9%
Vitamin B5 0.225mg 0.536mg 6%
Fats 0.22g 3.33g 5%
Zinc 0.24mg 0.74mg 5%
Vitamin A 35µg 0µg 4%
Vitamin B6 0.141mg 0.087mg 4%
Copper 0.069mg 0.101mg 4%
Potassium 211mg 126mg 3%
Saturated fat 0.05g 0.698g 3%
Vitamin E 0.41mg 0.22mg 1%
Fructose 1.39g 2.43g 1%
Monounsaturated fat 0.01g 0.599g 1%
Net carbs 4.27g 46.72g N/A
Magnesium 25mg 23mg 0%
Sugar 3.26g 5.67g N/A
Fiber 2.7g 2.7g 0%
Trans fat 0g 0.027g N/A
Choline 15.3mg 14.6mg 0%
Tryptophan 0.019mg 0%
Threonine 0.079mg 0%
Isoleucine 0.066mg 0%
Leucine 0.112mg 0%
Lysine 0.088mg 0%
Methionine 0.022mg 0%
Phenylalanine 0.067mg 0%
Valine 0.09mg 0%
Histidine 0.034mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.166g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Green bean raw White bread
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
23%
Green bean raw
33%
White bread
Minerals Daily Need Coverage Score
16%
Green bean raw
56%
White bread

Comparison summary

Which food is richer in minerals?
White bread
White bread is relatively richer in minerals
Which food is cheaper?
White bread
White bread is cheaper (difference - $1.8)
Which food is lower in Sugar?
Green bean raw
Green bean raw is lower in Sugar (difference - 2.41g)
Which food contains less Sodium?
Green bean raw
Green bean raw contains less Sodium (difference - 484mg)
Which food is lower in Saturated fat?
Green bean raw
Green bean raw is lower in Saturated fat (difference - 0.648g)
Which food is lower in glycemic index?
Green bean raw
Green bean raw is lower in glycemic index (difference - 53)
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. Green bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/nutrients
  2. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.