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Green bean vs Bread - In-Depth Nutrition Comparison

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What are the differences between Green bean and Bread?

  • Green bean is higher in Vitamin K, yet Bread is higher in Selenium, Manganese, Iron, Vitamin B3, Vitamin B1, Phosphorus, Vitamin B2, and Copper.
  • Bread's daily need coverage for Selenium is 60% more.
  • Green bean has 8 times more Vitamin K than Bread. While Green bean has 43µg of Vitamin K, Bread has only 5.7µg.
  • The amount of Sodium in Green bean is lower.

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

Infographic

Green 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
:
7
Bread
Contains less Sodium -99%
Contains more Iron +297.1%
Contains more Calcium +345.9%
Contains more Magnesium +136%
Contains more Copper +187%
Contains more Zinc +512.5%
Contains more Phosphorus +394.7%
Equal in Potassium - 223
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 39% 12% 19% 18% 24% 7% 17% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 154% 50% 20% 43% 66% 41% 81% 79%
Contains less Sodium -99%
Contains more Iron +297.1%
Contains more Calcium +345.9%
Contains more Magnesium +136%
Contains more Copper +187%
Contains more Zinc +512.5%
Contains more Phosphorus +394.7%
Equal in Potassium - 223

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
:
6
Bread
Contains more Vitamin C +6000%
Contains more Vitamin A +∞%
Contains more Vitamin E +70.8%
Contains more Vitamin K +654.4%
Contains more Vitamin B1 +435.4%
Contains more Vitamin B2 +267.3%
Contains more Vitamin B3 +751.5%
Contains more Vitamin B5 +102.7%
Contains more Folate +160.6%
Equal in Vitamin B6 - 0.153
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 41% 42% 9% 0% 21% 24% 14% 14% 33% 0% 108% 25%
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 +6000%
Contains more Vitamin A +∞%
Contains more Vitamin E +70.8%
Contains more Vitamin K +654.4%
Contains more Vitamin B1 +435.4%
Contains more Vitamin B2 +267.3%
Contains more Vitamin B3 +751.5%
Contains more Vitamin B5 +102.7%
Contains more Folate +160.6%
Equal in Vitamin B6 - 0.153

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
27
Green bean
38
Bread
Mineral Summary Score
17
Green 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 food.
Protein
11%
Green bean
78%
Bread
Carbohydrates
7%
Green bean
56%
Bread
Fats
1%
Green bean
20%
Bread

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Green bean Bread
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Green 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 is lower in Sugar?
Green bean
Green bean is lower in Sugar (difference - 3.16g)
Which food contains less Sodium?
Green bean
Green bean contains less Sodium (difference - 595mg)
Which food is lower in Saturated Fat?
Green bean
Green bean is lower in Saturated Fat (difference - 0.939g)
Which food is lower in glycemic index?
Green bean
Green bean is lower in glycemic index (difference - 40)
Which food is cheaper?
Bread
Bread is cheaper (difference - $1.5)
Which food is richer in minerals?
Bread
Bread is relatively richer in minerals
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.

All nutrients comparison - raw data values

Nutrient Green bean Bread Opinion
Calories 31 313 Bread
Protein 1.83 12.96 Bread
Fats 0.22 4.27 Bread
Vitamin C 12.2 0.2 Green bean
Carbs 6.97 55.77 Bread
Cholesterol 0 0
Vitamin D 0 0
Iron 1.03 4.09 Bread
Calcium 37 165 Bread
Potassium 211 223 Bread
Magnesium 25 59 Bread
Sugar 3.26 6.42 Green bean
Fiber 2.7 4.7 Bread
Copper 0.069 0.198 Bread
Zinc 0.24 1.47 Bread
Starch 0.88 Green bean
Phosphorus 38 188 Bread
Sodium 6 601 Green bean
Vitamin A 690 0 Green bean
Vitamin E 0.41 0.24 Green bean
Vitamin D 0 0
Vitamin B1 0.082 0.439 Bread
Vitamin B2 0.104 0.382 Bread
Vitamin B3 0.734 6.25 Bread
Vitamin B5 0.225 0.456 Bread
Vitamin B6 0.141 0.153 Bread
Vitamin B12 0 0
Vitamin K 43 5.7 Green bean
Folate 33 86 Bread
Trans Fat 0 Bread
Saturated Fat 0.05 0.989 Green bean
Monounsaturated Fat 0.01 1.019 Bread
Polyunsaturated fat 0.113 1.72 Bread
Tryptophan 0.019 0.092 Bread
Threonine 0.079 0.299 Bread
Isoleucine 0.066 0.258 Bread
Leucine 0.112 0.461 Bread
Lysine 0.088 0.215 Bread
Methionine 0.022 0.105 Bread
Phenylalanine 0.067 0.315 Bread
Valine 0.09 0.31 Bread
Histidine 0.034 0.15 Bread
Fructose 1.39 Green bean

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

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