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Bread vs Green bean - In-Depth Nutrition Comparison

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What are the differences between Bread and Green bean?

  • Bread is higher in Selenium, Manganese, Iron, Vitamin B3, Vitamin B1, Phosphorus, Vitamin B2, and Copper, yet Green bean is higher in Vitamin K.
  • Bread's daily need coverage for Selenium is 60% more.
  • Bread has 100 times more Sodium than Green bean. While Bread has 601mg of Sodium, Green bean has only 6mg.

We used Bread, wheat, toasted and Beans, snap, green, raw types in this article.

Infographic

Bread vs Green 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 Calcium +345.9%
Contains more Iron +297.1%
Contains more Magnesium +136%
Contains more Phosphorus +394.7%
Contains more Zinc +512.5%
Contains more Copper +187%
Contains less Sodium -99%
Equal in Potassium - 211
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 50% 154% 43% 81% 20% 79% 41% 66%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 39% 18% 17% 19% 1% 7% 24%
Contains more Calcium +345.9%
Contains more Iron +297.1%
Contains more Magnesium +136%
Contains more Phosphorus +394.7%
Contains more Zinc +512.5%
Contains more Copper +187%
Contains less Sodium -99%
Equal in Potassium - 211

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
6
:
Contains more Vitamin B1 +435.4%
Contains more Vitamin B2 +267.3%
Contains more Vitamin B3 +751.5%
Contains more Vitamin B5 +102.7%
Contains more Folate +160.6%
Contains more Vitamin A +∞%
Contains more Vitamin E +70.8%
Contains more Vitamin C +6000%
Contains more Vitamin K +654.4%
Equal in Vitamin B6 - 0.141
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 1% 110% 89% 118% 28% 36% 65% 0% 15%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 42% 9% 0% 41% 21% 24% 14% 14% 33% 25% 0% 108%
Contains more Vitamin B1 +435.4%
Contains more Vitamin B2 +267.3%
Contains more Vitamin B3 +751.5%
Contains more Vitamin B5 +102.7%
Contains more Folate +160.6%
Contains more Vitamin A +∞%
Contains more Vitamin E +70.8%
Contains more Vitamin C +6000%
Contains more Vitamin K +654.4%
Equal in Vitamin B6 - 0.141

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 Green bean
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bread Green bean Opinion
Net carbs 51.07g 4.27g Bread
Protein 12.96g 1.83g Bread
Fats 4.27g 0.22g Bread
Carbs 55.77g 6.97g Bread
Calories 313kcal 31kcal Bread
Starch g 0.88g Green bean
Fructose g 1.39g Green bean
Sugar 6.42g 3.26g Green bean
Fiber 4.7g 2.7g Bread
Calcium 165mg 37mg Bread
Iron 4.09mg 1.03mg Bread
Magnesium 59mg 25mg Bread
Phosphorus 188mg 38mg Bread
Potassium 223mg 211mg Bread
Sodium 601mg 6mg Green bean
Zinc 1.47mg 0.24mg Bread
Copper 0.198mg 0.069mg Bread
Vitamin A 0IU 690IU Green bean
Vitamin E 0.24mg 0.41mg Green bean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.2mg 12.2mg Green bean
Vitamin B1 0.439mg 0.082mg Bread
Vitamin B2 0.382mg 0.104mg Bread
Vitamin B3 6.25mg 0.734mg Bread
Vitamin B5 0.456mg 0.225mg Bread
Vitamin B6 0.153mg 0.141mg Bread
Folate 86µg 33µg Bread
Vitamin B12 0µg 0µg
Vitamin K 5.7µg 43µg Green bean
Tryptophan 0.092mg 0.019mg Bread
Threonine 0.299mg 0.079mg Bread
Isoleucine 0.258mg 0.066mg Bread
Leucine 0.461mg 0.112mg Bread
Lysine 0.215mg 0.088mg Bread
Methionine 0.105mg 0.022mg Bread
Phenylalanine 0.315mg 0.067mg Bread
Valine 0.31mg 0.09mg Bread
Histidine 0.15mg 0.034mg Bread
Cholesterol 0mg 0mg
Trans Fat g 0g Bread
Saturated Fat 0.989g 0.05g Green bean
Monounsaturated Fat 1.019g 0.01g Bread
Polyunsaturated fat 1.72g 0.113g Bread

Which food is preferable for your diet?

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

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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
27
Green bean
Mineral Summary Score
66
Bread
17
Green 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
11%
Green bean
Carbohydrates
56%
Bread
7%
Green bean
Fats
20%
Bread
1%
Green bean

Comparison summary

Which food is lower in Sugar?
Green bean
Green bean is lower in Sugar (difference - 3.16g)
Which food contains less Sodium?
Green bean
Green bean contains less Sodium (difference - 595mg)
Which food is lower in Saturated Fat?
Green bean
Green bean is lower in Saturated Fat (difference - 0.939g)
Which food is lower in glycemic index?
Green bean
Green bean is lower in glycemic index (difference - 40)
Which food is cheaper?
Bread
Bread is cheaper (difference - $1.5)
Which food is richer in minerals?
Bread
Bread is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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. Green bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.