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
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| 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% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
12.96 g
Fats:
4.27 g
Carbs:
55.77 g
Water:
24.23 g
Other:
2.77 g
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
Saturated fat:
Sat. Fat
0.989 g
Monounsaturated fat:
Mono. Fat
1.019 g
Polyunsaturated fat:
Poly. Fat
1.72 g
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.
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| Rich in minerals |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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All nutrients comparison - raw data values
| Nutrient | |
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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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
21%
Minerals Daily Need Coverage Score
89%
43%
Comparison summary
Which food is richer in minerals?
Wheat Bread is relatively richer in minerals
Which food is cheaper?
Wheat Bread is cheaper (difference - $1)
Which food is richer in vitamins?
Wheat Bread is relatively richer in vitamins
Which food is lower in Cholesterol?
Navy beans is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Navy beans is lower in Sugar (difference - 6.05g)
Which food contains less Sodium?
Navy beans contains less Sodium (difference - 601mg)
Which food is lower in Saturated fat?
Navy beans is lower in Saturated fat (difference - 0.891g)
Which food is lower in glycemic index?
Navy beans is lower in glycemic index (difference - 21)