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Bread vs Kidney bean - In-Depth Nutrition Comparison

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Important differences between Bread and Kidney bean

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

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

Infographic

Bread vs Kidney bean 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Bread
Bread
1
:
7
Kidney bean
Kidney bean
Contains more Calcium +15.4%
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%
Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 50% 154% 43% 81% 20% 79% 41% 66%
Kidney bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 43% 308% 100% 175% 125% 4% 77% 320%
Contains more Calcium +15.4%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Bread
Bread
3
:
6
Kidney bean
Kidney bean
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
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%
Kidney bean
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
Bread
Bread
2
:
3
Kidney bean
Kidney bean
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
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
Kidney bean
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
Bread
Bread
2
:
1
Kidney bean
Kidney bean
Contains more Monounsaturated Fat +1492.2%
Contains more Polyunsaturated fat +276.4%
Contains less Saturated Fat -87.9%
Bread
27% 27% 46%
Saturated Fat: 0.989 g
Monounsaturated Fat: 1.019 g
Polyunsaturated fat: 1.72 g
Kidney bean
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 most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Bread Kidney bean
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bread Kidney bean Opinion
Net carbs 51.07g 35.11g Bread
Protein 12.96g 23.58g Kidney bean
Fats 4.27g 0.83g Bread
Carbs 55.77g 60.01g Kidney bean
Calories 313kcal 333kcal Kidney bean
Sugar 6.42g 2.23g Kidney bean
Fiber 4.7g 24.9g Kidney bean
Calcium 165mg 143mg Bread
Iron 4.09mg 8.2mg Kidney bean
Magnesium 59mg 140mg Kidney bean
Phosphorus 188mg 407mg Kidney bean
Potassium 223mg 1406mg Kidney bean
Sodium 601mg 24mg Kidney bean
Zinc 1.47mg 2.79mg Kidney bean
Copper 0.198mg 0.958mg Kidney bean
Vitamin E 0.24mg 0.22mg Bread
Vitamin C 0.2mg 4.5mg Kidney bean
Vitamin B1 0.439mg 0.529mg Kidney bean
Vitamin B2 0.382mg 0.219mg Bread
Vitamin B3 6.25mg 2.06mg Bread
Vitamin B5 0.456mg 0.78mg Kidney bean
Vitamin B6 0.153mg 0.397mg Kidney bean
Folate 86µg 394µg Kidney bean
Vitamin K 5.7µg 19µg Kidney bean
Tryptophan 0.092mg 0.279mg Kidney bean
Threonine 0.299mg 0.992mg Kidney bean
Isoleucine 0.258mg 1.041mg Kidney bean
Leucine 0.461mg 1.882mg Kidney bean
Lysine 0.215mg 1.618mg Kidney bean
Methionine 0.105mg 0.355mg Kidney bean
Phenylalanine 0.315mg 1.275mg Kidney bean
Valine 0.31mg 1.233mg Kidney bean
Histidine 0.15mg 0.656mg Kidney bean
Saturated Fat 0.989g 0.12g Kidney bean
Monounsaturated Fat 1.019g 0.064g Bread
Polyunsaturated fat 1.72g 0.457g Bread
Omega-3 - ALA 0.161g Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bread Kidney bean
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 show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
38%
Bread
60%
Kidney bean
Minerals Daily Need Coverage Score
66%
Bread
143%
Kidney bean

Comparison summary

Which food is lower in Sugar?
Kidney bean
Kidney bean is lower in Sugar (difference - 4.19g)
Which food contains less Sodium?
Kidney bean
Kidney bean contains less Sodium (difference - 577mg)
Which food is lower in Saturated Fat?
Kidney bean
Kidney bean is lower in Saturated Fat (difference - 0.869g)
Which food is lower in glycemic index?
Kidney bean
Kidney bean is lower in glycemic index (difference - 38)
Which food is richer in minerals?
Kidney bean
Kidney bean is relatively richer in minerals
Which food is cheaper?
Bread
Bread is cheaper (difference - $0.9)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/nutrients
  2. Kidney bean - 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.