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  6. Wheat Bread vs. Cranberry bean raw

Wheat Bread vs. Cranberry bean raw — In-Depth Nutrition Comparison

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The main differences between wheat Bread and cranberry bean raw

  • Wheat Bread is richer in selenium and vitamin B3, yet cranberry bean raw is richer in folate, fiber, copper, potassium, phosphorus, vitamin B1, and magnesium.
  • Daily need coverage for folate for cranberry bean raw is 130% higher.
  • Wheat Bread contains 100 times more sodium than cranberry bean raw. Wheat Bread contains 601mg of sodium, while cranberry bean raw contains 6mg.
  • Cranberry bean raw has a lower glycemic index than wheat Bread.

Food types used in this article are Bread, wheat, toasted and Beans, cranberry (roman), mature seeds, raw.

Infographic

Wheat Bread vs Cranberry 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 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
Contains more CalciumCalcium +29.9%
Contains more ManganeseManganese +49.7%
Contains more SeleniumSelenium +163%
Contains more MagnesiumMagnesium +164.4%
Contains more PotassiumPotassium +497.3%
Contains more IronIron +22.2%
Contains more CopperCopper +301%
Contains more ZincZinc +146.9%
Contains more PhosphorusPhosphorus +97.9%
Contains less SodiumSodium -99%

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 0% 0% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +79.3%
Contains more Vitamin B3Vitamin B3 +329.6%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +70.2%
Contains more Vitamin B5Vitamin B5 +64%
Contains more Vitamin B6Vitamin B6 +102%
Contains more FolateFolate +602.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Bread Cranberry bean raw DV% diff.
Folate 86µg 604µg 130%
Fiber 4.7g 24.7g 80%
Copper 0.198mg 0.794mg 66%
Selenium 33.4µg 12.7µg 38%
Potassium 223mg 1332mg 33%
Vitamin B3 6.25mg 1.455mg 30%
Vitamin B1 0.439mg 0.747mg 26%
Sodium 601mg 6mg 26%
Phosphorus 188mg 372mg 26%
Magnesium 59mg 156mg 23%
Zinc 1.47mg 3.63mg 20%
Protein 12.96g 23.03g 20%
Manganese 1.377mg 0.92mg 20%
Vitamin B2 0.382mg 0.213mg 13%
Vitamin B6 0.153mg 0.309mg 12%
Iron 4.09mg 5mg 11%
Polyunsaturated fat 1.72g 0.527g 8%
Vitamin B5 0.456mg 0.748mg 6%
Fats 4.27g 1.23g 5%
Vitamin K 5.7µg 5%
Choline 22.1mg 4%
Calcium 165mg 127mg 4%
Saturated fat 0.989g 0.316g 3%
Vitamin E 0.24mg 2%
Monounsaturated fat 1.019g 0.106g 2%
Calories 313kcal 335kcal 1%
Carbs 55.77g 60.05g 1%
Vitamin C 0.2mg 0mg 0%
Net carbs 51.07g 35.35g N/A
Sugar 6.42g N/A
Tryptophan 0.092mg 0.273mg 0%
Threonine 0.299mg 0.969mg 0%
Isoleucine 0.258mg 1.017mg 0%
Leucine 0.461mg 1.838mg 0%
Lysine 0.215mg 1.58mg 0%
Methionine 0.105mg 0.346mg 0%
Phenylalanine 0.315mg 1.245mg 0%
Valine 0.31mg 1.205mg 0%
Histidine 0.15mg 0.641mg 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
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
Contains more FatsFats +247.2%
Contains more WaterWater +95.6%
Contains more ProteinProtein +77.7%
Contains more OtherOther +19.1%
~equal in Carbs ~60.05g

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
33% 11% 56%
Saturated fat: Sat. Fat 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 g
Contains more Mono. FatMonounsaturated fat +861.3%
Contains more Poly. FatPolyunsaturated fat +226.4%
Contains less Sat. FatSaturated fat -68%

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 bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.