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  6. Wheat Bread vs. Great northern beans

Wheat Bread vs. Great northern beans — In-Depth Nutrition Comparison

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Significant differences between wheat Bread and great northern beans

  • Wheat Bread has more selenium, manganese, vitamin B3, vitamin B2, iron, vitamin B1, and calcium; however, great northern beans is richer in fiber and copper.
  • Wheat Bread covers your daily selenium needs 53% more than great northern beans.
  • Great northern beans has 301 times less sodium than wheat Bread. Wheat Bread has 601mg of sodium, while great northern beans has 2mg.

Specific food types used in this comparison are Bread, wheat, toasted and Beans, great northern, mature seeds, cooked, boiled, without salt.

Infographic

Wheat Bread vs Great northern 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 36% 20% 35% 80% 82% 24% 71% 0.26% 68% 22%
Contains more MagnesiumMagnesium +18%
Contains more CalciumCalcium +142.6%
Contains more IronIron +92%
Contains more ZincZinc +67%
Contains more PhosphorusPhosphorus +13.9%
Contains more ManganeseManganese +165.8%
Contains more SeleniumSelenium +714.6%
Contains more PotassiumPotassium +75.3%
Contains more CopperCopper +24.7%
Contains less SodiumSodium -99.7%

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 4.3% 0% 0% 0% 40% 14% 13% 16% 27% 0% 0% 77% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +177.8%
Contains more Vitamin B2Vitamin B2 +547.5%
Contains more Vitamin B3Vitamin B3 +817.8%
Contains more Vitamin B5Vitamin B5 +71.4%
Contains more Vitamin B6Vitamin B6 +30.8%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +550%
Contains more FolateFolate +18.6%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Bread Great northern beans DV% diff.
Selenium 33.4µg 4.1µg 53%
Manganese 1.377mg 0.518mg 37%
Vitamin B3 6.25mg 0.681mg 35%
Sodium 601mg 2mg 26%
Vitamin B2 0.382mg 0.059mg 25%
Iron 4.09mg 2.13mg 25%
Vitamin B1 0.439mg 0.158mg 23%
Carbs 55.77g 21.09g 12%
Polyunsaturated fat 1.72g 0.187g 10%
Calories 313kcal 118kcal 10%
Calcium 165mg 68mg 10%
Protein 12.96g 8.33g 9%
Fiber 4.7g 7g 9%
Fats 4.27g 0.45g 6%
Vitamin K 5.7µg 5%
Copper 0.198mg 0.247mg 5%
Zinc 1.47mg 0.88mg 5%
Potassium 223mg 391mg 5%
Folate 86µg 102µg 4%
Saturated fat 0.989g 0.14g 4%
Choline 22.1mg 4%
Vitamin B5 0.456mg 0.266mg 4%
Phosphorus 188mg 165mg 3%
Vitamin B6 0.153mg 0.117mg 3%
Monounsaturated fat 1.019g 0.021g 2%
Vitamin E 0.24mg 2%
Magnesium 59mg 50mg 2%
Vitamin C 0.2mg 1.3mg 1%
Net carbs 51.07g 14.09g N/A
Sugar 6.42g N/A
Tryptophan 0.092mg 0.099mg 0%
Threonine 0.299mg 0.351mg 0%
Isoleucine 0.258mg 0.368mg 0%
Leucine 0.461mg 0.665mg 0%
Lysine 0.215mg 0.572mg 0%
Methionine 0.105mg 0.125mg 0%
Phenylalanine 0.315mg 0.451mg 0%
Valine 0.31mg 0.436mg 0%
Histidine 0.15mg 0.232mg 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
8% 21% 69%
Protein: 8.33 g
Fats: 0.45 g
Carbs: 21.09 g
Water: 69 g
Other: 1.13 g
Contains more ProteinProtein +55.6%
Contains more FatsFats +848.9%
Contains more CarbsCarbs +164.4%
Contains more OtherOther +145.1%
Contains more WaterWater +184.8%

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
40% 6% 54%
Saturated fat: Sat. Fat 0.14 g
Monounsaturated fat: Mono. Fat 0.021 g
Polyunsaturated fat: Poly. Fat 0.187 g
Contains more Mono. FatMonounsaturated fat +4752.4%
Contains more Poly. FatPolyunsaturated fat +819.8%
Contains less Sat. FatSaturated fat -85.8%

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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. Great northern beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175191/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.