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  6. Wheat Bread vs. Kidney beans raw

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

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 0%
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%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0.22mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Bread Kidney beans raw 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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 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
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
19% 10% 71%
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%

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.