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

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Important differences between Wheat Bread and Kidney beans raw

  • Wheat Bread has more Selenium, and Vitamin B3, however, Kidney beans raw has more Copper, Fiber, Folate, Iron, Potassium, Phosphorus, and Magnesium.
  • Kidney beans raw's daily need coverage for Copper is 84% more.
  • Wheat Bread has 25 times more Sodium than Kidney beans raw. Wheat Bread has 601mg of Sodium, while Kidney beans raw has 24mg.

The food varieties used in the comparison are Bread, wheat, toasted and Beans, kidney, all types, mature seeds, raw.

Infographic

Wheat Bread vs Kidney beans 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.
Contains more Calcium +15.4%
Contains more Manganese +34.9%
Contains more Selenium +943.8%
Contains more Iron +100.5%
Contains more Magnesium +137.3%
Contains more Phosphorus +116.5%
Contains more Potassium +530.5%
Contains less Sodium -96%
Contains more Zinc +89.8%
Contains more Copper +383.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 154% 43% 81% 20% 79% 41% 66% 180% 183%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 308% 100% 175% 125% 4% 77% 320% 134% 18%
Contains more Calcium +15.4%
Contains more Manganese +34.9%
Contains more Selenium +943.8%
Contains more Iron +100.5%
Contains more Magnesium +137.3%
Contains more Phosphorus +116.5%
Contains more Potassium +530.5%
Contains less Sodium -96%
Contains more Zinc +89.8%
Contains more Copper +383.8%

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.
:
Contains more Vitamin B2 +74.4%
Contains more Vitamin B3 +203.4%
Contains more Vitamin C +2150%
Contains more Vitamin B1 +20.5%
Contains more Vitamin B5 +71.1%
Contains more Vitamin B6 +159.5%
Contains more Folate +358.1%
Contains more Vitamin K +233.3%
Equal in Vitamin E - 0.22
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%
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% 15% 133% 51% 39% 47% 92% 296% 0% 48%
Contains more Vitamin B2 +74.4%
Contains more Vitamin B3 +203.4%
Contains more Vitamin C +2150%
Contains more Vitamin B1 +20.5%
Contains more Vitamin B5 +71.1%
Contains more Vitamin B6 +159.5%
Contains more Folate +358.1%
Contains more Vitamin K +233.3%
Equal in Vitamin E - 0.22

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +414.5%
Contains more Water +106.2%
Contains more Protein +81.9%
Contains more Other +38.3%
Equal in Carbs - 60.01
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
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Contains more Fats +414.5%
Contains more Water +106.2%
Contains more Protein +81.9%
Contains more Other +38.3%
Equal in Carbs - 60.01

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +1492.2%
Contains more Polyunsaturated fat +276.4%
Contains less Saturated Fat -87.9%
27% 27% 46%
Saturated Fat: 0.989 g
Monounsaturated Fat: 1.019 g
Polyunsaturated fat: 1.72 g
19% 10% 71%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.457 g
Contains more Monounsaturated Fat +1492.2%
Contains more Polyunsaturated fat +276.4%
Contains less Saturated Fat -87.9%

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 Kidney beans raw
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Wheat Bread Kidney beans raw Opinion
Net carbs 51.07g 35.11g Wheat Bread
Protein 12.96g 23.58g Kidney beans raw
Fats 4.27g 0.83g Wheat Bread
Carbs 55.77g 60.01g Kidney beans raw
Calories 313kcal 333kcal Kidney beans raw
Sugar 6.42g 2.23g Kidney beans raw
Fiber 4.7g 24.9g Kidney beans raw
Calcium 165mg 143mg Wheat Bread
Iron 4.09mg 8.2mg Kidney beans raw
Magnesium 59mg 140mg Kidney beans raw
Phosphorus 188mg 407mg Kidney beans raw
Potassium 223mg 1406mg Kidney beans raw
Sodium 601mg 24mg Kidney beans raw
Zinc 1.47mg 2.79mg Kidney beans raw
Copper 0.198mg 0.958mg Kidney beans raw
Manganese 1.377mg 1.021mg Wheat Bread
Selenium 33.4µg 3.2µg Wheat Bread
Vitamin E 0.24mg 0.22mg Wheat Bread
Vitamin C 0.2mg 4.5mg Kidney beans raw
Vitamin B1 0.439mg 0.529mg Kidney beans raw
Vitamin B2 0.382mg 0.219mg Wheat Bread
Vitamin B3 6.25mg 2.06mg Wheat Bread
Vitamin B5 0.456mg 0.78mg Kidney beans raw
Vitamin B6 0.153mg 0.397mg Kidney beans raw
Folate 86µg 394µg Kidney beans raw
Vitamin K 5.7µg 19µg Kidney beans raw
Tryptophan 0.092mg 0.279mg Kidney beans raw
Threonine 0.299mg 0.992mg Kidney beans raw
Isoleucine 0.258mg 1.041mg Kidney beans raw
Leucine 0.461mg 1.882mg Kidney beans raw
Lysine 0.215mg 1.618mg Kidney beans raw
Methionine 0.105mg 0.355mg Kidney beans raw
Phenylalanine 0.315mg 1.275mg Kidney beans raw
Valine 0.31mg 1.233mg Kidney beans raw
Histidine 0.15mg 0.656mg Kidney beans raw
Saturated Fat 0.989g 0.12g Kidney beans raw
Monounsaturated Fat 1.019g 0.064g Wheat Bread
Polyunsaturated fat 1.72g 0.457g 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 Kidney beans raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
60%
Kidney beans raw
Minerals Daily Need Coverage Score
89%
Wheat Bread
130%
Kidney beans raw

Comparison summary

Which food is cheaper?
Wheat Bread
Wheat Bread is cheaper (difference - $0.9)
Which food is lower in Sugar?
Kidney beans raw
Kidney beans raw is lower in Sugar (difference - 4.19g)
Which food contains less Sodium?
Kidney beans raw
Kidney beans raw contains less Sodium (difference - 577mg)
Which food is lower in Saturated Fat?
Kidney beans raw
Kidney beans raw is lower in Saturated Fat (difference - 0.869g)
Which food is lower in glycemic index?
Kidney beans raw
Kidney beans raw is lower in glycemic index (difference - 38)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.