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  6. Wheat Bread vs. Mothbeans

Wheat Bread vs. Mothbeans — In-Depth Nutrition Comparison

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The main differences between wheat Bread and mothbeans

  • Wheat Bread is richer in selenium, manganese, vitamin B3, vitamin B2, vitamin B1, calcium, and iron, yet mothbeans is richer in folate and magnesium.
  • Daily need coverage for selenium for wheat Bread is 56% higher.
  • Wheat Bread contains 60 times more sodium than mothbeans. Wheat Bread contains 601mg of sodium, while mothbeans contains 10mg.
  • Mothbeans has a lower glycemic index than wheat Bread.

Food types used in this article are Bread, wheat, toasted and Mothbeans, mature seeds, cooked, boiled, without salt.

Infographic

Wheat Bread vs Mothbeans 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.
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 74% 0.9% 27% 118% 55% 16% 64% 1.3% 69% 15%
Contains more CalciumCalcium +5400%
Contains more IronIron +30.3%
Contains more CopperCopper +20.7%
Contains more ZincZinc +149.2%
Contains more PhosphorusPhosphorus +25.3%
Contains more ManganeseManganese +161.3%
Contains more SeleniumSelenium +1092.9%
Contains more MagnesiumMagnesium +76.3%
Contains more PotassiumPotassium +36.3%
Contains less SodiumSodium -98.3%

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 3.3% 0.33% 0% 0% 31% 5.3% 13% 23% 21% 0% 0% 107% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +254%
Contains more Vitamin B2Vitamin B2 +1560.9%
Contains more Vitamin B3Vitamin B3 +835.6%
Contains more Vitamin B5Vitamin B5 +16.6%
Contains more Vitamin B6Vitamin B6 +64.5%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +400%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +66.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Bread Mothbeans DV% diff.
Selenium 33.4µg 2.8µg 56%
Manganese 1.377mg 0.527mg 37%
Vitamin B3 6.25mg 0.668mg 35%
Vitamin B2 0.382mg 0.023mg 28%
Vitamin B1 0.439mg 0.124mg 26%
Sodium 601mg 10mg 26%
Fiber 4.7g 19%
Calcium 165mg 3mg 16%
Folate 86µg 143µg 14%
Carbs 55.77g 20.96g 12%
Iron 4.09mg 3.14mg 12%
Magnesium 59mg 104mg 11%
Polyunsaturated fat 1.72g 0.256g 10%
Protein 12.96g 7.81g 10%
Calories 313kcal 117kcal 10%
Zinc 1.47mg 0.59mg 8%
Fats 4.27g 0.55g 6%
Phosphorus 188mg 150mg 5%
Vitamin B6 0.153mg 0.093mg 5%
Vitamin K 5.7µg 5%
Choline 22.1mg 4%
Saturated fat 0.989g 0.124g 4%
Copper 0.198mg 0.164mg 4%
Potassium 223mg 304mg 2%
Monounsaturated fat 1.019g 0.044g 2%
Vitamin E 0.24mg 2%
Vitamin B5 0.456mg 0.391mg 1%
Vitamin C 0.2mg 1mg 1%
Net carbs 51.07g 20.96g N/A
Sugar 6.42g N/A
Vitamin A 0µg 1µg 0%
Tryptophan 0.092mg 0.05mg 0%
Threonine 0.299mg 0%
Isoleucine 0.258mg 0.388mg 0%
Leucine 0.461mg 0.525mg 0%
Lysine 0.215mg 0.425mg 0%
Methionine 0.105mg 0.075mg 0%
Phenylalanine 0.315mg 0.35mg 0%
Valine 0.31mg 0.25mg 0%
Histidine 0.15mg 0.263mg 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: 7.81 g
Fats: 0.55 g
Carbs: 20.96 g
Water: 69.23 g
Other: 1.45 g
Contains more ProteinProtein +65.9%
Contains more FatsFats +676.4%
Contains more CarbsCarbs +166.1%
Contains more OtherOther +91%
Contains more WaterWater +185.7%

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
29% 10% 60%
Saturated fat: Sat. Fat 0.124 g
Monounsaturated fat: Mono. Fat 0.044 g
Polyunsaturated fat: Poly. Fat 0.256 g
Contains more Mono. FatMonounsaturated fat +2215.9%
Contains more Poly. FatPolyunsaturated fat +571.9%
Contains less Sat. FatSaturated fat -87.5%

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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. Mothbeans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172426/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.