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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 are higher in fiber and folate.
  • Wheat Bread covers your daily need for selenium, 55% more than navy beans.
  • The glycemic index of wheat Bread is higher.

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.
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 38% 21% 34% 89% 70% 28% 62% 0% 69% 16%
Contains more MagnesiumMagnesium +11.3%
Contains more CalciumCalcium +139.1%
Contains more IronIron +73.3%
Contains more ZincZinc +42.7%
Contains more PhosphorusPhosphorus +30.6%
Contains more ManganeseManganese +161.3%
Contains more SeleniumSelenium +1051.7%
Contains more PotassiumPotassium +74.4%
Contains less SodiumSodium -100%
~equal in Copper ~0.21mg

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 3% 0% 0.2% 0% 59% 15% 12% 16% 32% 0% 1.5% 105% 24%
Contains more Vitamin EVitamin E +2300%
Contains more Vitamin B1Vitamin B1 +85.2%
Contains more Vitamin B2Vitamin B2 +478.8%
Contains more Vitamin B3Vitamin B3 +863%
Contains more Vitamin B5Vitamin B5 +71.4%
Contains more Vitamin KVitamin K +850%
Contains more Vitamin CVitamin C +350%
Contains more FolateFolate +62.8%
Contains more CholineCholine +102.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.138mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Bread Navy beans DV% diff.
Selenium 33.4µg 2.9µg 55%
Manganese 1.377mg 0.527mg 37%
Vitamin B3 6.25mg 0.649mg 35%
Sodium 601mg 0mg 26%
Vitamin B2 0.382mg 0.066mg 24%
Fiber 4.7g 10.5g 23%
Iron 4.09mg 2.36mg 22%
Vitamin B1 0.439mg 0.237mg 17%
Folate 86µg 140µg 14%
Carbs 55.77g 26.05g 10%
Calcium 165mg 69mg 10%
Protein 12.96g 8.23g 9%
Calories 313kcal 140kcal 9%
Polyunsaturated fat 1.72g 0.49g 8%
Phosphorus 188mg 144mg 6%
Starch 15.4g 6%
Fats 4.27g 0.62g 6%
Potassium 223mg 389mg 5%
Zinc 1.47mg 1.03mg 4%
Vitamin B5 0.456mg 0.266mg 4%
Saturated fat 0.989g 0.098g 4%
Vitamin K 5.7µg 0.6µg 4%
Choline 22.1mg 44.7mg 4%
Monounsaturated fat 1.019g 0.142g 2%
Vitamin E 0.24mg 0.01mg 2%
Vitamin C 0.2mg 0.9mg 1%
Vitamin B6 0.153mg 0.138mg 1%
Magnesium 59mg 53mg 1%
Copper 0.198mg 0.21mg 1%
Net carbs 51.07g 15.55g N/A
Sugar 6.42g 0.37g N/A
Tryptophan 0.092mg 0.1mg 0%
Threonine 0.299mg 0.289mg 0%
Isoleucine 0.258mg 0.387mg 0%
Leucine 0.461mg 0.7mg 0%
Lysine 0.215mg 0.52mg 0%
Methionine 0.105mg 0.111mg 0%
Phenylalanine 0.315mg 0.471mg 0%
Valine 0.31mg 0.504mg 0%
Histidine 0.15mg 0.206mg 0%
Omega-3 - ALA 0.161g 0.177g 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
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 ProteinProtein +57.5%
Contains more FatsFats +588.7%
Contains more CarbsCarbs +114.1%
Contains more OtherOther +114.7%
Contains more WaterWater +163.4%

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
13% 19% 67%
Saturated fat: Sat. Fat 0.098 g
Monounsaturated fat: Mono. Fat 0.142 g
Polyunsaturated fat: Poly. Fat 0.49 g
Contains more Mono. FatMonounsaturated fat +617.6%
Contains more Poly. FatPolyunsaturated fat +251%
Contains less Sat. FatSaturated fat -90.1%

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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.