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  6. Wheat Bread vs. Navy beans

Wheat Bread vs. Navy beans — In-Depth Nutrition Comparison

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Summary of differences between Wheat Bread and Navy beans

  • Wheat Bread has more Selenium, Manganese, Vitamin B3, Vitamin B2, Iron, Vitamin B1, and Calcium, however, Navy beans is higher in Fiber, and Folate.
  • Wheat Bread covers your daily need of Selenium 55% more than Navy beans.

These are the specific foods used in this comparison Bread, wheat, toasted and Beans, navy, mature seeds, cooked, boiled, without salt.

Infographic

Wheat Bread vs Navy beans 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.
Wheat Bread
Wheat Bread
7
:
3
Navy beans
Navy beans
Contains more Calcium +139.1%
Contains more Iron +73.3%
Contains more Magnesium +11.3%
Contains more Phosphorus +30.6%
Contains more Zinc +42.7%
Contains more Manganese +161.3%
Contains more Selenium +1051.7%
Contains more Potassium +74.4%
Contains less Sodium -100%
Equal in Copper - 0.21
Wheat Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 154% 43% 81% 20% 79% 41% 66% 180% 183%
Navy beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 89% 38% 62% 35% 0% 29% 70% 69% 16%
Contains more Calcium +139.1%
Contains more Iron +73.3%
Contains more Magnesium +11.3%
Contains more Phosphorus +30.6%
Contains more Zinc +42.7%
Contains more Manganese +161.3%
Contains more Selenium +1051.7%
Contains more Potassium +74.4%
Contains less Sodium -100%
Equal in Copper - 0.21

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.
Wheat Bread
Wheat Bread
7
:
2
Navy beans
Navy beans
Contains more Vitamin E +2300%
Contains more Vitamin B1 +85.2%
Contains more Vitamin B2 +478.8%
Contains more Vitamin B3 +863%
Contains more Vitamin B5 +71.4%
Contains more Vitamin B6 +10.9%
Contains more Vitamin K +850%
Contains more Vitamin C +350%
Contains more Folate +62.8%
Equal in Vitamin B6 - 0.138
Wheat 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%
Navy beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 3% 60% 16% 13% 16% 32% 105% 0% 2%
Contains more Vitamin E +2300%
Contains more Vitamin B1 +85.2%
Contains more Vitamin B2 +478.8%
Contains more Vitamin B3 +863%
Contains more Vitamin B5 +71.4%
Contains more Vitamin B6 +10.9%
Contains more Vitamin K +850%
Contains more Vitamin C +350%
Contains more Folate +62.8%
Equal in Vitamin B6 - 0.138

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat Bread
Wheat Bread
4
:
1
Navy beans
Navy beans
Contains more Protein +57.5%
Contains more Fats +588.7%
Contains more Carbs +114.1%
Contains more Other +114.7%
Contains more Water +163.4%
Wheat 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
Navy beans
8% 26% 64%
Protein: 8.23 g
Fats: 0.62 g
Carbs: 26.05 g
Water: 63.81 g
Other: 1.29 g
Contains more Protein +57.5%
Contains more Fats +588.7%
Contains more Carbs +114.1%
Contains more Other +114.7%
Contains more Water +163.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat Bread
Wheat Bread
2
:
1
Navy beans
Navy beans
Contains more Monounsaturated Fat +617.6%
Contains more Polyunsaturated fat +251%
Contains less Saturated Fat -90.1%
Wheat Bread
27% 27% 46%
Saturated Fat: 0.989 g
Monounsaturated Fat: 1.019 g
Polyunsaturated fat: 1.72 g
Navy beans
13% 19% 67%
Saturated Fat: 0.098 g
Monounsaturated Fat: 0.142 g
Polyunsaturated fat: 0.49 g
Contains more Monounsaturated Fat +617.6%
Contains more Polyunsaturated fat +251%
Contains less Saturated Fat -90.1%

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 Navy beans
Rich in minerals ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok

All nutrients comparison - raw data values

Nutrient Wheat Bread Navy beans Opinion
Net carbs 51.07g 15.55g Wheat Bread
Protein 12.96g 8.23g Wheat Bread
Fats 4.27g 0.62g Wheat Bread
Carbs 55.77g 26.05g Wheat Bread
Calories 313kcal 140kcal Wheat Bread
Starch 15.4g Navy beans
Sugar 6.42g 0.37g Navy beans
Fiber 4.7g 10.5g Navy beans
Calcium 165mg 69mg Wheat Bread
Iron 4.09mg 2.36mg Wheat Bread
Magnesium 59mg 53mg Wheat Bread
Phosphorus 188mg 144mg Wheat Bread
Potassium 223mg 389mg Navy beans
Sodium 601mg 0mg Navy beans
Zinc 1.47mg 1.03mg Wheat Bread
Copper 0.198mg 0.21mg Navy beans
Manganese 1.377mg 0.527mg Wheat Bread
Selenium 33.4µg 2.9µg Wheat Bread
Vitamin E 0.24mg 0.01mg Wheat Bread
Vitamin C 0.2mg 0.9mg Navy beans
Vitamin B1 0.439mg 0.237mg Wheat Bread
Vitamin B2 0.382mg 0.066mg Wheat Bread
Vitamin B3 6.25mg 0.649mg Wheat Bread
Vitamin B5 0.456mg 0.266mg Wheat Bread
Vitamin B6 0.153mg 0.138mg Wheat Bread
Folate 86µg 140µg Navy beans
Vitamin K 5.7µg 0.6µg Wheat Bread
Tryptophan 0.092mg 0.1mg Navy beans
Threonine 0.299mg 0.289mg Wheat Bread
Isoleucine 0.258mg 0.387mg Navy beans
Leucine 0.461mg 0.7mg Navy beans
Lysine 0.215mg 0.52mg Navy beans
Methionine 0.105mg 0.111mg Navy beans
Phenylalanine 0.315mg 0.471mg Navy beans
Valine 0.31mg 0.504mg Navy beans
Histidine 0.15mg 0.206mg Navy beans
Saturated Fat 0.989g 0.098g Navy beans
Monounsaturated Fat 1.019g 0.142g Wheat Bread
Polyunsaturated fat 1.72g 0.49g Wheat Bread
Omega-3 - ALA 0.161g 0.177g Navy beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Bread Navy beans
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
38%
Wheat Bread
20%
Navy beans
Minerals Daily Need Coverage Score
89%
Wheat Bread
43%
Navy beans

Comparison summary

Which food is richer in minerals?
Wheat Bread
Wheat Bread is relatively richer in minerals
Which food is cheaper?
Wheat Bread
Wheat Bread is cheaper (difference - $1)
Which food is richer in vitamins?
Wheat Bread
Wheat Bread is relatively richer in vitamins
Which food is lower in Sugar?
Navy beans
Navy beans is lower in Sugar (difference - 6.05g)
Which food contains less Sodium?
Navy beans
Navy beans contains less Sodium (difference - 601mg)
Which food is lower in Cholesterol?
Navy beans
Navy beans is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Navy beans
Navy beans is lower in Saturated Fat (difference - 0.891g)
Which food is lower in glycemic index?
Navy beans
Navy beans is lower in glycemic index (difference - 21)

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. Navy beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173746/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.