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  6. Wheat Bread vs. French beans

Wheat Bread vs. French beans — In-Depth Nutrition Comparison

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How are Wheat Bread and French beans different?

  • Wheat Bread is richer in Selenium, Manganese, Iron, Vitamin B3, Vitamin B1, Vitamin B2, Phosphorus, and Calcium, while French beans is higher in Fiber.
  • Wheat Bread covers your daily need of Selenium 59% more than French beans.
  • Wheat Bread contains 100 times more Sodium than French beans. Wheat Bread contains 601mg of Sodium, while French beans contains 6mg.

Bread, wheat, toasted and Beans, french, mature seeds, cooked, boiled, without salt types were used in this article.

Infographic

Wheat Bread vs French 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 40% 19% 33% 41% 38% 17% 44% 0.78% 50% 6.5%
Contains more CalciumCalcium +161.9%
Contains more IronIron +278.7%
Contains more CopperCopper +72.2%
Contains more ZincZinc +129.7%
Contains more PhosphorusPhosphorus +84.3%
Contains more ManganeseManganese +260.5%
Contains more SeleniumSelenium +2683.3%
Contains more PotassiumPotassium +65.9%
Contains less SodiumSodium -99%
~equal in Magnesium ~56mg

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 4% 0.18% 0% 0% 33% 14% 10% 13% 24% 0% 0% 56% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +237.7%
Contains more Vitamin B2Vitamin B2 +516.1%
Contains more Vitamin B3Vitamin B3 +1044.7%
Contains more Vitamin B5Vitamin B5 +105.4%
Contains more Vitamin B6Vitamin B6 +45.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +14.7%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +500%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~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
7% 24% 67%
Protein: 7.05 g
Fats: 0.76 g
Carbs: 24.02 g
Water: 66.57 g
Other: 1.6 g
Contains more ProteinProtein +83.8%
Contains more FatsFats +461.8%
Contains more CarbsCarbs +132.2%
Contains more OtherOther +73.1%
Contains more WaterWater +174.7%

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
14% 9% 77%
Saturated Fat: Sat. Fat 0.083 g
Monounsaturated Fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.453 g
Contains more Mono. FatMonounsaturated Fat +1859.6%
Contains more Poly. FatPolyunsaturated fat +279.7%
Contains less Sat. FatSaturated Fat -91.6%

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 French beans
Rich in minerals ok
Rich in vitamins ok
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

All nutrients comparison - raw data values

Nutrient Wheat Bread French beans Opinion
Calories 313kcal 129kcal Wheat Bread
Protein 12.96g 7.05g Wheat Bread
Fats 4.27g 0.76g Wheat Bread
Vitamin C 0.2mg 1.2mg French beans
Net carbs 51.07g 14.62g Wheat Bread
Carbs 55.77g 24.02g Wheat Bread
Magnesium 59mg 56mg Wheat Bread
Calcium 165mg 63mg Wheat Bread
Potassium 223mg 370mg French beans
Iron 4.09mg 1.08mg Wheat Bread
Sugar 6.42g French beans
Fiber 4.7g 9.4g French beans
Copper 0.198mg 0.115mg Wheat Bread
Zinc 1.47mg 0.64mg Wheat Bread
Phosphorus 188mg 102mg Wheat Bread
Sodium 601mg 6mg French beans
Vitamin A 0IU 3IU French beans
Vitamin E 0.24mg Wheat Bread
Manganese 1.377mg 0.382mg Wheat Bread
Selenium 33.4µg 1.2µg Wheat Bread
Vitamin B1 0.439mg 0.13mg Wheat Bread
Vitamin B2 0.382mg 0.062mg Wheat Bread
Vitamin B3 6.25mg 0.546mg Wheat Bread
Vitamin B5 0.456mg 0.222mg Wheat Bread
Vitamin B6 0.153mg 0.105mg Wheat Bread
Vitamin K 5.7µg Wheat Bread
Folate 86µg 75µg Wheat Bread
Choline 22.1mg Wheat Bread
Saturated Fat 0.989g 0.083g French beans
Monounsaturated Fat 1.019g 0.052g Wheat Bread
Polyunsaturated fat 1.72g 0.453g Wheat Bread
Tryptophan 0.092mg 0.083mg Wheat Bread
Threonine 0.299mg 0.297mg Wheat Bread
Isoleucine 0.258mg 0.311mg French beans
Leucine 0.461mg 0.563mg French beans
Lysine 0.215mg 0.484mg French beans
Methionine 0.105mg 0.106mg French beans
Phenylalanine 0.315mg 0.381mg French beans
Valine 0.31mg 0.369mg French beans
Histidine 0.15mg 0.196mg French beans
Omega-3 - ALA 0.161g Wheat Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Bread French 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
12%
French beans
Minerals Daily Need Coverage Score
89%
Wheat Bread
29%
French beans

Comparison summary

Which food is richer in minerals?
Wheat Bread
Wheat Bread is relatively richer in minerals
Which food is richer in vitamins?
Wheat Bread
Wheat Bread is relatively richer in vitamins
Which food is lower in Sugar?
French beans
French beans is lower in Sugar (difference - 6.42g)
Which food contains less Sodium?
French beans
French beans contains less Sodium (difference - 595mg)
Which food is lower in Saturated Fat?
French beans
French beans is lower in Saturated Fat (difference - 0.906g)
Which food is lower in glycemic index?
French beans
French beans is lower in glycemic index (difference - 40)
Which food is cheaper?
French beans
French beans is cheaper (difference - $0.3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. French beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173739/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.