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  6. Wheat Bread vs. Bean raw

Wheat Bread vs. Bean raw — In-Depth Nutrition Comparison

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What are the differences between wheat Bread and bean raw?

  • Wheat Bread is higher in vitamin B3, yet bean raw is higher in folate, copper, fiber, potassium, phosphorus, magnesium, vitamin B6, and vitamin B1.
  • Bean raw's daily need coverage for folate is 110% more.
  • Wheat Bread has 50 times more sodium than bean raw. While wheat Bread has 601mg of sodium, bean raw has only 12mg.
  • The glycemic index of bean raw is lower.

We used Bread, wheat, toasted and Beans, pinto, mature seeds, raw types in this article.

Infographic

Wheat Bread vs Bean raw 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Contains more CalciumCalcium +46%
Contains more ManganeseManganese +19.9%
Contains more SeleniumSelenium +19.7%
Contains more MagnesiumMagnesium +198.3%
Contains more PotassiumPotassium +524.7%
Contains more IronIron +24%
Contains more CopperCopper +351%
Contains more ZincZinc +55.1%
Contains more PhosphorusPhosphorus +118.6%
Contains less SodiumSodium -98%

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%
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 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
Contains more Vitamin EVitamin E +14.3%
Contains more Vitamin B2Vitamin B2 +80.2%
Contains more Vitamin B3Vitamin B3 +432.4%
Contains more Vitamin CVitamin C +3050%
Contains more Vitamin B1Vitamin B1 +62.4%
Contains more Vitamin B5Vitamin B5 +72.1%
Contains more Vitamin B6Vitamin B6 +209.8%
Contains more FolateFolate +510.5%
Contains more CholineCholine +199.5%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~5.6µg

All nutrients comparison - raw data values

Nutrient Wheat Bread Bean raw DV% diff.
Folate 86µg 525µg 110%
Copper 0.198mg 0.893mg 77%
Fiber 4.7g 15.5g 43%
Potassium 223mg 1393mg 34%
Vitamin B3 6.25mg 1.174mg 32%
Phosphorus 188mg 411mg 32%
Magnesium 59mg 176mg 28%
Sodium 601mg 12mg 26%
Vitamin B6 0.153mg 0.474mg 25%
Vitamin B1 0.439mg 0.713mg 23%
Protein 12.96g 21.42g 17%
Starch 34.17g 14%
Vitamin B2 0.382mg 0.212mg 13%
Iron 4.09mg 5.07mg 12%
Manganese 1.377mg 1.148mg 10%
Selenium 33.4µg 27.9µg 10%
Polyunsaturated fat 1.72g 0.407g 9%
Choline 22.1mg 66.2mg 8%
Zinc 1.47mg 2.28mg 7%
Vitamin C 0.2mg 6.3mg 7%
Vitamin B5 0.456mg 0.785mg 7%
Calcium 165mg 113mg 5%
Fats 4.27g 1.23g 5%
Saturated fat 0.989g 0.235g 3%
Monounsaturated fat 1.019g 0.229g 2%
Calories 313kcal 347kcal 2%
Carbs 55.77g 62.55g 2%
Net carbs 51.07g 47.05g N/A
Sugar 6.42g 2.11g N/A
Vitamin E 0.24mg 0.21mg 0%
Vitamin K 5.7µg 5.6µg 0%
Tryptophan 0.092mg 0.237mg 0%
Threonine 0.299mg 0.81mg 0%
Isoleucine 0.258mg 0.871mg 0%
Leucine 0.461mg 1.558mg 0%
Lysine 0.215mg 1.356mg 0%
Methionine 0.105mg 0.259mg 0%
Phenylalanine 0.315mg 1.095mg 0%
Valine 0.31mg 0.998mg 0%
Histidine 0.15mg 0.556mg 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
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Contains more FatsFats +247.2%
Contains more WaterWater +113.9%
Contains more ProteinProtein +65.3%
Contains more CarbsCarbs +12.2%
Contains more OtherOther +25.3%

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
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated fat +345%
Contains more Poly. FatPolyunsaturated fat +322.6%
Contains less Sat. FatSaturated fat -76.2%

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.