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.
- Wheat Bread has a higher glycemic index than kidney beans raw.
The food varieties used in the comparison are Bread, wheat, toasted and Beans, kidney, all types, mature seeds, raw.
Infographic
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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.
| Contains more CalciumCalcium | +15.4% |
| Contains more ManganeseManganese | +34.9% |
| Contains more SeleniumSelenium | +943.8% |
| Contains more MagnesiumMagnesium | +137.3% |
| Contains more PotassiumPotassium | +530.5% |
| Contains more IronIron | +100.5% |
| Contains more CopperCopper | +383.8% |
| Contains more ZincZinc | +89.8% |
| Contains more PhosphorusPhosphorus | +116.5% |
| Contains less SodiumSodium | -96% |
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 B2Vitamin B2 | +74.4% |
| Contains more Vitamin B3Vitamin B3 | +203.4% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +2150% |
| Contains more Vitamin B1Vitamin B1 | +20.5% |
| Contains more Vitamin B5Vitamin B5 | +71.1% |
| Contains more Vitamin B6Vitamin B6 | +159.5% |
| Contains more Vitamin KVitamin K | +233.3% |
| Contains more FolateFolate | +358.1% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
12.96 g
Fats:
4.27 g
Carbs:
55.77 g
Water:
24.23 g
Other:
2.77 g
Protein:
23.58 g
Fats:
0.83 g
Carbs:
60.01 g
Water:
11.75 g
Other:
3.83 g
| Contains more FatsFats | +414.5% |
| Contains more WaterWater | +106.2% |
| Contains more ProteinProtein | +81.9% |
| Contains more OtherOther | +38.3% |
~equal in
Carbs
~60.01g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.989 g
Monounsaturated fat:
Mono. Fat
1.019 g
Polyunsaturated fat:
Poly. Fat
1.72 g
Saturated fat:
Sat. Fat
0.12 g
Monounsaturated fat:
Mono. Fat
0.064 g
Polyunsaturated fat:
Poly. Fat
0.457 g
| Contains more Mono. FatMonounsaturated fat | +1492.2% |
| Contains more Poly. FatPolyunsaturated fat | +276.4% |
| Contains less Sat. FatSaturated 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.
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Copper | 0.198mg | 0.958mg | 84% |
| Fiber | 4.7g | 24.9g | 81% |
| Folate | 86µg | 394µg | 77% |
| Selenium | 33.4µg | 3.2µg | 55% |
| Iron | 4.09mg | 8.2mg | 51% |
| Potassium | 223mg | 1406mg | 35% |
| Phosphorus | 188mg | 407mg | 31% |
| Vitamin B3 | 6.25mg | 2.06mg | 26% |
| Sodium | 601mg | 24mg | 25% |
| Protein | 12.96g | 23.58g | 21% |
| Vitamin B6 | 0.153mg | 0.397mg | 19% |
| Magnesium | 59mg | 140mg | 19% |
| Manganese | 1.377mg | 1.021mg | 15% |
| Vitamin B2 | 0.382mg | 0.219mg | 13% |
| Zinc | 1.47mg | 2.79mg | 12% |
| Vitamin K | 5.7µg | 19µg | 11% |
| Vitamin B1 | 0.439mg | 0.529mg | 8% |
| Polyunsaturated fat | 1.72g | 0.457g | 8% |
| Vitamin B5 | 0.456mg | 0.78mg | 6% |
| Vitamin C | 0.2mg | 4.5mg | 5% |
| Fats | 4.27g | 0.83g | 5% |
| Saturated fat | 0.989g | 0.12g | 4% |
| Choline | 22.1mg | 4% | |
| Calcium | 165mg | 143mg | 2% |
| Monounsaturated fat | 1.019g | 0.064g | 2% |
| Calories | 313kcal | 333kcal | 1% |
| Carbs | 55.77g | 60.01g | 1% |
| Net carbs | 51.07g | 35.11g | N/A |
| Sugar | 6.42g | 2.23g | N/A |
| Vitamin E | 0.24mg | 0.22mg | 0% |
| Tryptophan | 0.092mg | 0.279mg | 0% |
| Threonine | 0.299mg | 0.992mg | 0% |
| Isoleucine | 0.258mg | 1.041mg | 0% |
| Leucine | 0.461mg | 1.882mg | 0% |
| Lysine | 0.215mg | 1.618mg | 0% |
| Methionine | 0.105mg | 0.355mg | 0% |
| Phenylalanine | 0.315mg | 1.275mg | 0% |
| Valine | 0.31mg | 1.233mg | 0% |
| Histidine | 0.15mg | 0.656mg | 0% |
| Omega-3 - ALA | 0.161g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
36%
56%
Minerals Daily Need Coverage Score
89%
130%
Comparison summary
Which food is cheaper?
Wheat Bread is cheaper (difference - $0.9)
Which food is lower in Sugar?
Kidney beans raw is lower in Sugar (difference - 4.19g)
Which food contains less Sodium?
Kidney beans raw contains less Sodium (difference - 577mg)
Which food is lower in Saturated fat?
Kidney beans raw is lower in Saturated fat (difference - 0.869g)
Which food is lower in glycemic index?
Kidney beans raw is lower in glycemic index (difference - 38)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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?
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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.