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 carbs; however, kidney beans are 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 have 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

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each 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%

~equal in Vitamin D ~0µg

~equal in Vitamin A ~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%
Iron	4.09mg	2.22mg	23%
Vitamin B1	0.439mg	0.16mg	23%
Calcium	165mg	35mg	13%
Carbs	55.77g	22.8g	11%
Folate	86µg	130µg	11%
Polyunsaturated fat	1.72g	0.278g	10%
Omega-3 (ALA)	0.161g		10%
Calories	313kcal	127kcal	9%
Protein	12.96g	8.67g	9%
Fiber	4.7g	6.4g	7%
Phosphorus	188mg	138mg	7%
Fats	4.27g	0.5g	6%
Potassium	223mg	405mg	5%
Vitamin B5	0.456mg	0.22mg	5%
Magnesium	59mg	42mg	4%
Zinc	1.47mg	1mg	4%
Saturated fat	0.989g	0.073g	4%
Vitamin B6	0.153mg	0.12mg	3%
Copper	0.198mg	0.216mg	2%
Vitamin K	5.7µg	8.4µg	2%
Choline	22.1mg	30.5mg	2%
Monounsaturated fat	1.019g	0.039g	2%
Vitamin C	0.2mg	1.2mg	1%
Vitamin E	0.24mg	0.03mg	1%
Protein per 100 calories	4.1g	6.8g	N/A
Calories per 10 g protein	242kcal	146kcal	N/A
Weight per 100 calories	32g	79g	N/A
Unsaturated / Saturated Fat ratio	2.8	4.3	N/A
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%