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

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Summary of differences between wheat Bread and kidney beans

Wheat Bread has more selenium, manganese, vitamin B3, vitamin B2, iron, vitamin B1, calcium, and phosphorus; however, kidney beans is higher in folate.
Wheat Bread covers your daily need for selenium, 59% more than kidney beans.
Wheat Bread has 601 times more sodium than kidney beans. While wheat Bread has 601mg of sodium, kidney beans has only 1mg.
The glycemic index of wheat Bread is higher.

These are the specific foods used in this comparison Bread, wheat, toasted and Beans, kidney, all types, mature seeds, cooked, boiled, without salt.

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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.

Wheat Bread

Kidney beans

Contains more MagnesiumMagnesium	+40.5%
Contains more CalciumCalcium	+371.4%
Contains more IronIron	+84.2%
Contains more ZincZinc	+47%
Contains more PhosphorusPhosphorus	+36.2%
Contains more ManganeseManganese	+220.2%
Contains more SeleniumSelenium	+2936.4%

Contains more PotassiumPotassium	+81.6%
Contains less SodiumSodium	-99.8%

~equal in Copper ~0.216mg

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

Kidney beans

Contains more Vitamin EVitamin E	+700%
Contains more Vitamin B1Vitamin B1	+174.4%
Contains more Vitamin B2Vitamin B2	+558.6%
Contains more Vitamin B3Vitamin B3	+981.3%
Contains more Vitamin B5Vitamin B5	+107.3%
Contains more Vitamin B6Vitamin B6	+27.5%

Contains more Vitamin CVitamin C	+500%
Contains more Vitamin KVitamin K	+47.4%
Contains more FolateFolate	+51.2%
Contains more CholineCholine	+38%

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	33.4µg	1.1µg	59%
Manganese	1.377mg	0.43mg	41%
Vitamin B3	6.25mg	0.578mg	35%
Sodium	601mg	1mg	26%
Vitamin B2	0.382mg	0.058mg	25%
Vitamin B1	0.439mg	0.16mg	23%
Iron	4.09mg	2.22mg	23%
Calcium	165mg	35mg	13%
Folate	86µg	130µg	11%
Carbs	55.77g	22.8g	11%
Polyunsaturated fat	1.72g	0.278g	10%
Protein	12.96g	8.67g	9%
Calories	313kcal	127kcal	9%
Phosphorus	188mg	138mg	7%
Fiber	4.7g	6.4g	7%
Fats	4.27g	0.5g	6%
Potassium	223mg	405mg	5%
Vitamin B5	0.456mg	0.22mg	5%
Zinc	1.47mg	1mg	4%
Saturated fat	0.989g	0.073g	4%
Magnesium	59mg	42mg	4%
Vitamin B6	0.153mg	0.12mg	3%
Monounsaturated fat	1.019g	0.039g	2%
Choline	22.1mg	30.5mg	2%
Vitamin K	5.7µg	8.4µg	2%
Copper	0.198mg	0.216mg	2%
Vitamin C	0.2mg	1.2mg	1%
Vitamin E	0.24mg	0.03mg	1%
Net carbs	51.07g	16.4g	N/A
Sugar	6.42g	0.32g	N/A
Tryptophan	0.092mg	0.104mg	0%
Threonine	0.299mg	0.319mg	0%
Isoleucine	0.258mg	0.41mg	0%
Leucine	0.461mg	0.736mg	0%
Lysine	0.215mg	0.607mg	0%
Methionine	0.105mg	0.113mg	0%
Phenylalanine	0.315mg	0.511mg	0%
Valine	0.31mg	0.5mg	0%
Histidine	0.15mg	0.238mg	0%
Omega-3 - ALA	0.161g		N/A