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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.
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 ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.138mg
~equal in Vitamin B12 ~0µg

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%

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 Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok

All nutrients comparison - raw data values

Nutrient Wheat Bread Navy beans Opinion
Calories 313kcal 140kcal Wheat Bread
Protein 12.96g 8.23g Wheat Bread
Fats 4.27g 0.62g Wheat Bread
Vitamin C 0.2mg 0.9mg Navy beans
Net carbs 51.07g 15.55g Wheat Bread
Carbs 55.77g 26.05g Wheat Bread
Magnesium 59mg 53mg Wheat Bread
Calcium 165mg 69mg Wheat Bread
Potassium 223mg 389mg Navy beans
Iron 4.09mg 2.36mg Wheat Bread
Sugar 6.42g 0.37g Navy beans
Fiber 4.7g 10.5g Navy beans
Copper 0.198mg 0.21mg Navy beans
Zinc 1.47mg 1.03mg Wheat Bread
Starch 15.4g Navy beans
Phosphorus 188mg 144mg Wheat Bread
Sodium 601mg 0mg Navy beans
Vitamin E 0.24mg 0.01mg Wheat Bread
Manganese 1.377mg 0.527mg Wheat Bread
Selenium 33.4µg 2.9µg Wheat Bread
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
Vitamin K 5.7µg 0.6µg Wheat Bread
Folate 86µg 140µg Navy beans
Choline 22.1mg 44.7mg 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
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
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 Calories diet ok
Low Fats diet ok
Low Carbs 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
36%
Wheat Bread
21%
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 Cholesterol?
Navy beans
Navy beans is lower in Cholesterol (difference - 0mg)
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 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.