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Bread vs Navy bean - In-Depth Nutrition Comparison

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Differences between Bread and Navy bean

  • Bread has more Selenium, Manganese, Vitamin B3, Iron, Calcium, Vitamin B2, and Phosphorus, while Navy bean has more Vitamin C, and Copper.
  • Bread's daily need coverage for Selenium is 60% higher.
  • Navy bean contains 46 times less Sodium than Bread. Bread contains 601mg of Sodium, while Navy bean contains 13mg.

The food types used in this comparison are Bread, wheat, toasted and Beans, navy, mature seeds, sprouted, raw.

Infographic

Bread vs Navy bean 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +111.9%
Contains more Calcium +1000%
Contains more Zinc +65.2%
Contains more Phosphorus +88%
Contains more Potassium +37.7%
Contains more Magnesium +71.2%
Contains more Copper +79.8%
Contains less Sodium -97.8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 154% 50% 20% 43% 66% 41% 81% 79%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 73% 5% 28% 73% 119% 25% 43% 2%
Contains more Iron +111.9%
Contains more Calcium +1000%
Contains more Zinc +65.2%
Contains more Phosphorus +88%
Contains more Potassium +37.7%
Contains more Magnesium +71.2%
Contains more Copper +79.8%
Contains less Sodium -97.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Bread
5
:
Contains more Vitamin B1 +12.6%
Contains more Vitamin B2 +77.7%
Contains more Vitamin B3 +412.3%
Contains more Vitamin C +9300%
Contains more Vitamin A +∞%
Contains more Vitamin B5 +80.9%
Contains more Vitamin B6 +24.8%
Contains more Folate +53.5%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 0% 5% 0% 110% 89% 118% 28% 36% 0% 15% 65%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 63% 1% 0% 0% 98% 50% 23% 50% 45% 0% 0% 99%
Contains more Vitamin B1 +12.6%
Contains more Vitamin B2 +77.7%
Contains more Vitamin B3 +412.3%
Contains more Vitamin C +9300%
Contains more Vitamin A +∞%
Contains more Vitamin B5 +80.9%
Contains more Vitamin B6 +24.8%
Contains more Folate +53.5%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
38
Bread
35
Navy bean
Mineral Summary Score
66
Bread
45
Navy bean

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
78%
Bread
37%
Navy bean
Carbohydrates
56%
Bread
13%
Navy bean
Fats
20%
Bread
3%
Navy bean

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Bread Navy bean
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bread Navy bean
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Navy bean
Navy bean is lower in Sugar (difference - 6.42g)
Which food contains less Sodium?
Navy bean
Navy bean contains less Sodium (difference - 588mg)
Which food is lower in Saturated Fat?
Navy bean
Navy bean is lower in Saturated Fat (difference - 0.904g)
Which food is lower in glycemic index?
Navy bean
Navy bean is lower in glycemic index (difference - 21)
Which food is cheaper?
Bread
Bread is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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?
?
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.

All nutrients comparison - raw data values

Nutrient Bread Navy bean Opinion
Calories 313 67 Bread
Protein 12.96 6.15 Bread
Fats 4.27 0.7 Bread
Vitamin C 0.2 18.8 Navy bean
Carbs 55.77 13.05 Bread
Cholesterol 0 0
Vitamin D 0 0
Iron 4.09 1.93 Bread
Calcium 165 15 Bread
Potassium 223 307 Navy bean
Magnesium 59 101 Navy bean
Sugar 6.42 Navy bean
Fiber 4.7 Bread
Copper 0.198 0.356 Navy bean
Zinc 1.47 0.89 Bread
Starch
Phosphorus 188 100 Bread
Sodium 601 13 Navy bean
Vitamin A 0 4 Navy bean
Vitamin E 0.24 Bread
Vitamin D 0 0
Vitamin B1 0.439 0.39 Bread
Vitamin B2 0.382 0.215 Bread
Vitamin B3 6.25 1.22 Bread
Vitamin B5 0.456 0.825 Navy bean
Vitamin B6 0.153 0.191 Navy bean
Vitamin B12 0 0
Vitamin K 5.7 Bread
Folate 86 132 Navy bean
Trans Fat 0 Bread
Saturated Fat 0.989 0.085 Navy bean
Monounsaturated Fat 1.019 0.052 Bread
Polyunsaturated fat 1.72 0.407 Bread
Tryptophan 0.092 0.064 Bread
Threonine 0.299 0.258 Bread
Isoleucine 0.258 0.273 Navy bean
Leucine 0.461 0.442 Bread
Lysine 0.215 0.35 Navy bean
Methionine 0.105 0.064 Bread
Phenylalanine 0.315 0.31 Bread
Valine 0.31 0.316 Navy bean
Histidine 0.15 0.172 Navy bean
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/nutrients
  2. Navy bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.