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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
Contains less Sodium -99%
Contains more Calcium +345.9%
Contains more Iron +297.1%
Contains more Magnesium +136%
Contains more Phosphorus +394.7%
Contains more Zinc +512.5%
Contains more Copper +187%
Equal in Potassium - 223
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 39% 18% 17% 19% 1% 7% 24%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 50% 154% 43% 81% 20% 79% 41% 66%
Contains less Sodium -99%
Contains more Calcium +345.9%
Contains more Iron +297.1%
Contains more Magnesium +136%
Contains more Phosphorus +394.7%
Contains more Zinc +512.5%
Contains more Copper +187%
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 A +∞%
Contains more Vitamin E +70.8%
Contains more Vitamin C +6000%
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 42% 9% 0% 41% 21% 24% 14% 14% 33% 25% 0% 108%
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 A +∞%
Contains more Vitamin E +70.8%
Contains more Vitamin C +6000%
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

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

All nutrients comparison - raw data values

Nutrient Green bean Bread Opinion
Net carbs 4.27g 51.07g Bread
Protein 1.83g 12.96g Bread
Fats 0.22g 4.27g Bread
Carbs 6.97g 55.77g Bread
Calories 31kcal 313kcal Bread
Starch 0.88g g Green bean
Fructose 1.39g g Green bean
Sugar 3.26g 6.42g Green bean
Fiber 2.7g 4.7g Bread
Calcium 37mg 165mg Bread
Iron 1.03mg 4.09mg Bread
Magnesium 25mg 59mg Bread
Phosphorus 38mg 188mg Bread
Potassium 211mg 223mg Bread
Sodium 6mg 601mg Green bean
Zinc 0.24mg 1.47mg Bread
Copper 0.069mg 0.198mg Bread
Vitamin A 690IU 0IU Green bean
Vitamin E 0.41mg 0.24mg Green bean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 12.2mg 0.2mg Green bean
Vitamin B1 0.082mg 0.439mg Bread
Vitamin B2 0.104mg 0.382mg Bread
Vitamin B3 0.734mg 6.25mg Bread
Vitamin B5 0.225mg 0.456mg Bread
Vitamin B6 0.141mg 0.153mg Bread
Folate 33µg 86µg Bread
Vitamin B12 0µg 0µg
Vitamin K 43µg 5.7µg Green bean
Tryptophan 0.019mg 0.092mg Bread
Threonine 0.079mg 0.299mg Bread
Isoleucine 0.066mg 0.258mg Bread
Leucine 0.112mg 0.461mg Bread
Lysine 0.088mg 0.215mg Bread
Methionine 0.022mg 0.105mg Bread
Phenylalanine 0.067mg 0.315mg Bread
Valine 0.09mg 0.31mg Bread
Histidine 0.034mg 0.15mg Bread
Cholesterol 0mg 0mg
Trans Fat 0g g Bread
Saturated Fat 0.05g 0.989g Green bean
Monounsaturated Fat 0.01g 1.019g Bread
Polyunsaturated fat 0.113g 1.72g Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Green bean Bread
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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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

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.

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.