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Wheat Bread vs. Baked beans — In-Depth Nutrition Comparison

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Significant differences between wheat Bread and baked beans

  • The amount of selenium, manganese, vitamin B3, iron, vitamin B2, vitamin B1, phosphorus, calcium, and folate in wheat Bread is higher than in baked beans.
  • Wheat Bread covers your daily selenium needs 50% more than baked beans.
  • Baked beans have 15 times less vitamin B3 than wheat Bread. Wheat Bread has 6.25mg of vitamin B3, while baked beans have 0.408mg.
  • Baked beans contain less sodium.
  • Wheat Bread has a higher glycemic index. The glycemic index of wheat Bread is 60, while the glycemic index of baked beans is 40.

Specific food types used in this comparison are Bread, wheat, toasted and Beans, baked, home prepared.

Infographic

Wheat Bread vs Baked 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 18% 32% 75% 53% 20% 47% 55% 33% 31%
Contains more MagnesiumMagnesium +37.2%
Contains more CalciumCalcium +170.5%
Contains more IronIron +105.5%
Contains more CopperCopper +24.5%
Contains more ZincZinc +101.4%
Contains more PhosphorusPhosphorus +72.5%
Contains more ManganeseManganese +440%
Contains more SeleniumSelenium +486%
Contains more PotassiumPotassium +60.5%
Contains less SodiumSodium -29.8%

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 3.7% 0% 0% 0% 34% 11% 7.7% 9.3% 21% 0% 0% 36% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +222.8%
Contains more Vitamin B2Vitamin B2 +679.6%
Contains more Vitamin B3Vitamin B3 +1431.9%
Contains more Vitamin B5Vitamin B5 +194.2%
Contains more Vitamin B6Vitamin B6 +70%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +79.2%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +450%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Bread Baked beans DV% diff.
Selenium 33.4µg 5.7µg 50%
Manganese 1.377mg 0.255mg 49%
Vitamin B3 6.25mg 0.408mg 37%
Vitamin B2 0.382mg 0.049mg 26%
Iron 4.09mg 1.99mg 26%
Vitamin B1 0.439mg 0.136mg 25%
Protein 12.96g 5.54g 15%
Phosphorus 188mg 109mg 11%
Carbs 55.77g 21.63g 11%
Folate 86µg 48µg 10%
Calcium 165mg 61mg 10%
Sodium 601mg 422mg 8%
Calories 313kcal 155kcal 8%
Polyunsaturated fat 1.72g 0.74g 7%
Zinc 1.47mg 0.73mg 7%
Vitamin B5 0.456mg 0.155mg 6%
Vitamin K 5.7µg 5%
Vitamin B6 0.153mg 0.09mg 5%
Copper 0.198mg 0.159mg 4%
Saturated fat 0.989g 1.948g 4%
Choline 22.1mg 4%
Magnesium 59mg 43mg 4%
Potassium 223mg 358mg 4%
Monounsaturated fat 1.019g 2.133g 3%
Fiber 4.7g 5.5g 3%
Cholesterol 0mg 5mg 2%
Vitamin E 0.24mg 2%
Vitamin C 0.2mg 1.1mg 1%
Fats 4.27g 5.15g 1%
Net carbs 51.07g 16.13g N/A
Sugar 6.42g N/A
Tryptophan 0.092mg 0.067mg 0%
Threonine 0.299mg 0.228mg 0%
Isoleucine 0.258mg 0.242mg 0%
Leucine 0.461mg 0.428mg 0%
Lysine 0.215mg 0.379mg 0%
Methionine 0.105mg 0.086mg 0%
Phenylalanine 0.315mg 0.287mg 0%
Valine 0.31mg 0.282mg 0%
Histidine 0.15mg 0.153mg 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
6% 5% 22% 65% 3%
Protein: 5.54 g
Fats: 5.15 g
Carbs: 21.63 g
Water: 65.17 g
Other: 2.51 g
Contains more ProteinProtein +133.9%
Contains more CarbsCarbs +157.8%
Contains more FatsFats +20.6%
Contains more WaterWater +169%
~equal in Other ~2.51g

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
40% 44% 15%
Saturated fat: Sat. Fat 1.948 g
Monounsaturated fat: Mono. Fat 2.133 g
Polyunsaturated fat: Poly. Fat 0.74 g
Contains less Sat. FatSaturated fat -49.2%
Contains more Poly. FatPolyunsaturated fat +132.4%
Contains more Mono. FatMonounsaturated fat +109.3%

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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. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/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.