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  6. Wheat Bread vs. Navy bean raw

Wheat Bread vs. Navy bean raw — In-Depth Nutrition Comparison

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Differences between wheat Bread and navy bean raw

  • Wheat Bread has more selenium, manganese, vitamin B3, iron, calcium, vitamin B2, and phosphorus, while navy bean raw has more vitamin C and copper.
  • Wheat Bread's daily need coverage for selenium is 60% higher.
  • Navy bean raw contains 46 times less sodium than wheat Bread. Wheat Bread contains 601mg of sodium, while navy bean raw contains 13mg.
  • Navy bean raw has a lower glycemic index. The glycemic index of navy bean raw is 39, while the glycemic index of wheat Bread is 60.

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

Infographic

Wheat Bread vs Navy bean raw 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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Contains more CalciumCalcium +1000%
Contains more IronIron +111.9%
Contains more ZincZinc +65.2%
Contains more PhosphorusPhosphorus +88%
Contains more ManganeseManganese +237.5%
Contains more SeleniumSelenium +5466.7%
Contains more MagnesiumMagnesium +71.2%
Contains more PotassiumPotassium +37.7%
Contains more CopperCopper +79.8%
Contains less SodiumSodium -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" 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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +12.6%
Contains more Vitamin B2Vitamin B2 +77.7%
Contains more Vitamin B3Vitamin B3 +412.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +9300%
Contains more Vitamin B5Vitamin B5 +80.9%
Contains more Vitamin B6Vitamin B6 +24.8%
Contains more FolateFolate +53.5%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Bread Navy bean raw DV% diff.
Selenium 33.4µg 0.6µg 60%
Manganese 1.377mg 0.408mg 42%
Vitamin B3 6.25mg 1.22mg 31%
Iron 4.09mg 1.93mg 27%
Sodium 601mg 13mg 26%
Vitamin C 0.2mg 18.8mg 21%
Fiber 4.7g 19%
Copper 0.198mg 0.356mg 18%
Calcium 165mg 15mg 15%
Carbs 55.77g 13.05g 14%
Protein 12.96g 6.15g 14%
Vitamin B2 0.382mg 0.215mg 13%
Phosphorus 188mg 100mg 13%
Folate 86µg 132µg 12%
Calories 313kcal 67kcal 12%
Magnesium 59mg 101mg 10%
Polyunsaturated fat 1.72g 0.407g 9%
Vitamin B5 0.456mg 0.825mg 7%
Zinc 1.47mg 0.89mg 5%
Fats 4.27g 0.7g 5%
Vitamin K 5.7µg 5%
Choline 22.1mg 4%
Saturated fat 0.989g 0.085g 4%
Vitamin B1 0.439mg 0.39mg 4%
Vitamin B6 0.153mg 0.191mg 3%
Potassium 223mg 307mg 2%
Vitamin E 0.24mg 2%
Monounsaturated fat 1.019g 0.052g 2%
Net carbs 51.07g 13.05g N/A
Sugar 6.42g N/A
Tryptophan 0.092mg 0.064mg 0%
Threonine 0.299mg 0.258mg 0%
Isoleucine 0.258mg 0.273mg 0%
Leucine 0.461mg 0.442mg 0%
Lysine 0.215mg 0.35mg 0%
Methionine 0.105mg 0.064mg 0%
Phenylalanine 0.315mg 0.31mg 0%
Valine 0.31mg 0.316mg 0%
Histidine 0.15mg 0.172mg 0%
Omega-3 - ALA 0.161g 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
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Contains more ProteinProtein +110.7%
Contains more FatsFats +510%
Contains more CarbsCarbs +327.4%
Contains more OtherOther +191.6%
Contains more WaterWater +226.7%

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
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated fat +1859.6%
Contains more Poly. FatPolyunsaturated fat +322.6%
Contains less Sat. FatSaturated fat -91.4%

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 bean raw - 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.