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  6. Wheat Bread vs. Beans

Wheat Bread vs. Beans — In-Depth Nutrition Comparison

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The main differences between wheat Bread and beans

  • Wheat Bread is richer than beans in selenium, iron, vitamin B3, vitamin B2, vitamin B1, folate, phosphorus, calcium, and magnesium.
  • Daily need coverage for selenium for wheat Bread is 53% higher.
  • Wheat Bread contains 601 times more sodium than beans. Wheat Bread contains 601mg of sodium, while beans contain 1mg.
  • Beans have a lower glycemic index than wheat Bread.

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

Infographic

Wheat Bread vs Beans 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" 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%
Beans
Beans
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%
Beans
Beans
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% 1.7% 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

All nutrients comparison - raw data values

Nutrient Wheat Bread Beans DV% diff.
Manganese 1.377mg 60%
Selenium 33.4µg 4.5µg 53%
Iron 4.09mg 0.29mg 48%
Vitamin B3 6.25mg 0.43mg 36%
Sodium 601mg 1mg 26%
Vitamin B2 0.382mg 0.06mg 25%
Vitamin B1 0.439mg 0.15mg 24%
Folate 86µg 24µg 16%
Protein 12.96g 4.8g 16%
Phosphorus 188mg 104mg 12%
Carbs 55.77g 20.49g 12%
Calcium 165mg 50mg 12%
Polyunsaturated fat 1.72g 0.172g 10%
Calories 313kcal 105kcal 10%
Vitamin B5 0.456mg 9%
Fats 4.27g 0.4g 6%
Magnesium 59mg 32mg 6%
Saturated fat 0.989g 0.103g 4%
Vitamin K 5.7µg 0.8µg 4%
Vitamin C 0.2mg 3.1mg 3%
Fiber 4.7g 5.5g 3%
Choline 22.1mg 30.8mg 2%
Monounsaturated fat 1.019g 0.035g 2%
Potassium 223mg 296mg 2%
Vitamin B6 0.153mg 0.13mg 2%
Copper 0.198mg 0.206mg 1%
Zinc 1.47mg 1.4mg 1%
Vitamin E 0.24mg 0.15mg 1%
Vitamin A 0µg 5µg 1%
Net carbs 51.07g 14.99g N/A
Sugar 6.42g 7.78g N/A
Tryptophan 0.092mg 0%
Threonine 0.299mg 0%
Isoleucine 0.258mg 0%
Leucine 0.461mg 0%
Lysine 0.215mg 0%
Methionine 0.105mg 0%
Phenylalanine 0.315mg 0%
Valine 0.31mg 0%
Histidine 0.15mg 0%
Omega-3 - ALA 0.161g N/A

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
Beans
Beans
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
Beans
Beans
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%

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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. Beans - 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.