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  6. Wheat Bread vs. Bean

Wheat Bread vs. Bean — In-Depth Nutrition Comparison

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The main differences between Wheat Bread and Bean

  • Wheat Bread is richer than Bean in Selenium, Iron, Vitamin B3, Vitamin B2, Vitamin B1, Folate, Phosphorus, Calcium, and Magnesium.
  • Daily need coverage for Selenium from Wheat Bread is 53% higher.
  • Wheat Bread contains 601 times more Sodium than Bean. Wheat Bread contains 601mg of Sodium, while Bean contains 1mg.

Food types used in this article are Bread, wheat, toasted and Beans, baked, canned, no salt added.

Infographic

Wheat Bread vs Bean 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 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Bean
Bean
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Contains more MagnesiumMagnesium +84.4%
Contains more CalciumCalcium +230%
Contains more IronIron +1310.3%
Contains more PhosphorusPhosphorus +80.8%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +642.2%
Contains more PotassiumPotassium +32.7%
Contains less SodiumSodium -99.8%
~equal in Copper ~0.206mg
~equal in Zinc ~1.4mg

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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Bean
Bean
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 10% 6.4% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
Contains more Vitamin EVitamin E +60%
Contains more Vitamin B1Vitamin B1 +192.7%
Contains more Vitamin B2Vitamin B2 +536.7%
Contains more Vitamin B3Vitamin B3 +1353.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +17.7%
Contains more Vitamin KVitamin K +612.5%
Contains more FolateFolate +258.3%
Contains more Vitamin CVitamin C +1450%
Contains more Vitamin AVitamin A +∞%
Contains more CholineCholine +39.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Bean
Bean
1
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Contains more ProteinProtein +170%
Contains more FatsFats +967.5%
Contains more CarbsCarbs +172.2%
Contains more OtherOther +62%
Contains more WaterWater +199.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 27% 46%
Saturated Fat: Sat. Fat 0.989 g
Monounsaturated Fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
Bean
Bean
1
33% 11% 55%
Saturated Fat: Sat. Fat 0.103 g
Monounsaturated Fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
Contains more Mono. FatMonounsaturated Fat +2811.4%
Contains more Poly. FatPolyunsaturated fat +900%
Contains less Sat. FatSaturated Fat -89.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wheat Bread Bean Opinion
Calories 313kcal 105kcal Wheat Bread
Protein 12.96g 4.8g Wheat Bread
Fats 4.27g 0.4g Wheat Bread
Vitamin C 0.2mg 3.1mg Bean
Net carbs 51.07g 14.99g Wheat Bread
Carbs 55.77g 20.49g Wheat Bread
Magnesium 59mg 32mg Wheat Bread
Calcium 165mg 50mg Wheat Bread
Potassium 223mg 296mg Bean
Iron 4.09mg 0.29mg Wheat Bread
Sugar 6.42g 7.78g Wheat Bread
Fiber 4.7g 5.5g Bean
Copper 0.198mg 0.206mg Bean
Zinc 1.47mg 1.4mg Wheat Bread
Phosphorus 188mg 104mg Wheat Bread
Sodium 601mg 1mg Bean
Vitamin A 0IU 106IU Bean
Vitamin A 0µg 5µg Bean
Vitamin E 0.24mg 0.15mg Wheat Bread
Manganese 1.377mg Wheat Bread
Selenium 33.4µg 4.5µg Wheat Bread
Vitamin B1 0.439mg 0.15mg Wheat Bread
Vitamin B2 0.382mg 0.06mg Wheat Bread
Vitamin B3 6.25mg 0.43mg Wheat Bread
Vitamin B5 0.456mg Wheat Bread
Vitamin B6 0.153mg 0.13mg Wheat Bread
Vitamin K 5.7µg 0.8µg Wheat Bread
Folate 86µg 24µg Wheat Bread
Choline 22.1mg 30.8mg Bean
Saturated Fat 0.989g 0.103g Bean
Monounsaturated Fat 1.019g 0.035g Wheat Bread
Polyunsaturated fat 1.72g 0.172g Wheat Bread
Tryptophan 0.092mg Wheat Bread
Threonine 0.299mg Wheat Bread
Isoleucine 0.258mg Wheat Bread
Leucine 0.461mg Wheat Bread
Lysine 0.215mg Wheat Bread
Methionine 0.105mg Wheat Bread
Phenylalanine 0.315mg Wheat Bread
Valine 0.31mg Wheat Bread
Histidine 0.15mg Wheat Bread
Omega-3 - ALA 0.161g Wheat Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Bread Bean
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
36%
Wheat Bread
11%
Bean
Minerals Daily Need Coverage Score
89%
Wheat Bread
25%
Bean

Comparison summary

Which food is lower in Sugar?
Wheat Bread
Wheat Bread is lower in Sugar (difference - 1.36g)
Which food is cheaper?
Wheat Bread
Wheat Bread is cheaper (difference - $1.2)
Which food is richer in minerals?
Wheat Bread
Wheat Bread is relatively richer in minerals
Which food is richer in vitamins?
Wheat Bread
Wheat Bread is relatively richer in vitamins
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 600mg)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 0.886g)
Which food is lower in glycemic index?
Bean
Bean is lower in glycemic index (difference - 27)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/nutrients
  2. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.