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  6. Wheat Bread vs. Cranberry beans

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

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A recap on differences between Wheat Bread and Cranberry beans

  • Wheat Bread has more Selenium, Manganese, Vitamin B3, Iron, Vitamin B2, Vitamin B1, and Calcium, however, Cranberry beans is higher in Folate, and Fiber.
  • Wheat Bread covers your daily Selenium needs 58% more than Cranberry beans.
  • Cranberry beans contains 601 times less Sodium than Wheat Bread. Wheat Bread contains 601mg of Sodium, while Cranberry beans contains 1mg.

Food varieties used in this article are Bread, wheat, toasted and Beans, cranberry (roman), mature seeds, cooked, boiled, without salt.

Infographic

Wheat Bread vs Cranberry beans 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.
Wheat Bread
Wheat Bread
7
:
3
Cranberry beans
Cranberry beans
Contains more Calcium +230%
Contains more Iron +95.7%
Contains more Magnesium +18%
Contains more Phosphorus +39.3%
Contains more Zinc +28.9%
Contains more Manganese +272.2%
Contains more Selenium +2469.2%
Contains more Potassium +73.5%
Contains less Sodium -99.8%
Contains more Copper +16.7%
Wheat Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 154% 43% 81% 20% 79% 41% 66% 180% 183%
Cranberry beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 79% 36% 58% 35% 1% 32% 77% 49% 8%
Contains more Calcium +230%
Contains more Iron +95.7%
Contains more Magnesium +18%
Contains more Phosphorus +39.3%
Contains more Zinc +28.9%
Contains more Manganese +272.2%
Contains more Selenium +2469.2%
Contains more Potassium +73.5%
Contains less Sodium -99.8%
Contains more Copper +16.7%

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.
Wheat Bread
Wheat Bread
8
:
1
Cranberry beans
Cranberry beans
Contains more Vitamin C +∞%
Contains more Vitamin B1 +109%
Contains more Vitamin B2 +453.6%
Contains more Vitamin B3 +1113.6%
Contains more Vitamin B5 +90%
Contains more Vitamin B6 +88.9%
Contains more Folate +140.7%
Wheat Bread
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%
Cranberry beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 53% 16% 10% 15% 19% 156% 0% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +109%
Contains more Vitamin B2 +453.6%
Contains more Vitamin B3 +1113.6%
Contains more Vitamin B5 +90%
Contains more Vitamin B6 +88.9%
Contains more Folate +140.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat Bread
Wheat Bread
4
:
1
Cranberry beans
Cranberry beans
Contains more Protein +38.8%
Contains more Fats +828.3%
Contains more Carbs +128%
Contains more Other +154.1%
Contains more Water +166.8%
Wheat Bread
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
Cranberry beans
9% 24% 65%
Protein: 9.34 g
Fats: 0.46 g
Carbs: 24.46 g
Water: 64.65 g
Other: 1.09 g
Contains more Protein +38.8%
Contains more Fats +828.3%
Contains more Carbs +128%
Contains more Other +154.1%
Contains more Water +166.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat Bread
Wheat Bread
2
:
1
Cranberry beans
Cranberry beans
Contains more Monounsaturated Fat +2447.5%
Contains more Polyunsaturated fat +764.3%
Contains less Saturated Fat -88%
Wheat Bread
27% 27% 46%
Saturated Fat: 0.989 g
Monounsaturated Fat: 1.019 g
Polyunsaturated fat: 1.72 g
Cranberry beans
33% 11% 56%
Saturated Fat: 0.119 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.199 g
Contains more Monounsaturated Fat +2447.5%
Contains more Polyunsaturated fat +764.3%
Contains less Saturated Fat -88%

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 Cranberry beans
Rich in minerals ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar 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 Cranberry beans Opinion
Net carbs 51.07g 15.86g Wheat Bread
Protein 12.96g 9.34g Wheat Bread
Fats 4.27g 0.46g Wheat Bread
Carbs 55.77g 24.46g Wheat Bread
Calories 313kcal 136kcal Wheat Bread
Sugar 6.42g Cranberry beans
Fiber 4.7g 8.6g Cranberry beans
Calcium 165mg 50mg Wheat Bread
Iron 4.09mg 2.09mg Wheat Bread
Magnesium 59mg 50mg Wheat Bread
Phosphorus 188mg 135mg Wheat Bread
Potassium 223mg 387mg Cranberry beans
Sodium 601mg 1mg Cranberry beans
Zinc 1.47mg 1.14mg Wheat Bread
Copper 0.198mg 0.231mg Cranberry beans
Manganese 1.377mg 0.37mg Wheat Bread
Selenium 33.4µg 1.3µg Wheat Bread
Vitamin E 0.24mg Wheat Bread
Vitamin C 0.2mg 0mg Wheat Bread
Vitamin B1 0.439mg 0.21mg Wheat Bread
Vitamin B2 0.382mg 0.069mg Wheat Bread
Vitamin B3 6.25mg 0.515mg Wheat Bread
Vitamin B5 0.456mg 0.24mg Wheat Bread
Vitamin B6 0.153mg 0.081mg Wheat Bread
Folate 86µg 207µg Cranberry beans
Vitamin K 5.7µg Wheat Bread
Tryptophan 0.092mg 0.111mg Cranberry beans
Threonine 0.299mg 0.393mg Cranberry beans
Isoleucine 0.258mg 0.412mg Cranberry beans
Leucine 0.461mg 0.746mg Cranberry beans
Lysine 0.215mg 0.641mg Cranberry beans
Methionine 0.105mg 0.14mg Cranberry beans
Phenylalanine 0.315mg 0.505mg Cranberry beans
Valine 0.31mg 0.489mg Cranberry beans
Histidine 0.15mg 0.26mg Cranberry beans
Saturated Fat 0.989g 0.119g Cranberry beans
Monounsaturated Fat 1.019g 0.04g Wheat Bread
Polyunsaturated fat 1.72g 0.199g 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 Cranberry beans
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
38%
Wheat Bread
22%
Cranberry beans
Minerals Daily Need Coverage Score
89%
Wheat Bread
38%
Cranberry beans

Comparison summary

Which food is richer in minerals?
Wheat Bread
Wheat Bread is relatively richer in minerals
Which food is cheaper?
Wheat Bread
Wheat Bread is cheaper (difference - $2.1)
Which food is richer in vitamins?
Wheat Bread
Wheat Bread is relatively richer in vitamins
Which food is lower in Sugar?
Cranberry beans
Cranberry beans is lower in Sugar (difference - 6.42g)
Which food contains less Sodium?
Cranberry beans
Cranberry beans contains less Sodium (difference - 600mg)
Which food is lower in Saturated Fat?
Cranberry beans
Cranberry beans is lower in Saturated Fat (difference - 0.87g)
Which food is lower in glycemic index?
Cranberry beans
Cranberry beans is lower in glycemic index (difference - 25)
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. Cranberry beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173736/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.