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  6. Wheat Bread vs. Pinto beans

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

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How are wheat Bread and pinto beans different?

  • Wheat Bread is richer in selenium, manganese, vitamin B3, iron, vitamin B2, vitamin B1, and calcium, while pinto beans is higher in folate and fiber.
  • Wheat Bread covers your daily need for selenium, 49% more than pinto beans.
  • Wheat Bread contains 601 times more sodium than pinto beans. Wheat Bread contains 601mg of sodium, while pinto beans contains 1mg.
  • Wheat Bread has a higher glycemic index (60) than pinto beans (39).

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

Infographic

Wheat Bread vs Pinto beans 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 36% 14% 38% 78% 73% 27% 63% 0.13% 59% 34%
Contains more MagnesiumMagnesium +18%
Contains more CalciumCalcium +258.7%
Contains more IronIron +95.7%
Contains more ZincZinc +50%
Contains more PhosphorusPhosphorus +27.9%
Contains more ManganeseManganese +204%
Contains more SeleniumSelenium +438.7%
Contains more PotassiumPotassium +95.5%
Contains more CopperCopper +10.6%
Contains less SodiumSodium -99.8%

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 2.7% 0% 19% 0% 48% 14% 6% 13% 53% 0% 8.8% 129% 19%
Contains more Vitamin B1Vitamin B1 +127.5%
Contains more Vitamin B2Vitamin B2 +516.1%
Contains more Vitamin B3Vitamin B3 +1865.4%
Contains more Vitamin B5Vitamin B5 +117.1%
Contains more Vitamin KVitamin K +62.9%
Contains more Vitamin CVitamin C +300%
Contains more Vitamin EVitamin E +291.7%
Contains more Vitamin B6Vitamin B6 +49.7%
Contains more FolateFolate +100%
Contains more CholineCholine +59.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Bread Pinto beans DV% diff.
Selenium 33.4µg 6.2µg 49%
Manganese 1.377mg 0.453mg 40%
Vitamin B3 6.25mg 0.318mg 37%
Sodium 601mg 1mg 26%
Vitamin B2 0.382mg 0.062mg 25%
Iron 4.09mg 2.09mg 25%
Folate 86µg 172µg 22%
Vitamin B1 0.439mg 0.193mg 21%
Fiber 4.7g 9g 17%
Calcium 165mg 46mg 12%
Polyunsaturated fat 1.72g 0.235g 10%
Carbs 55.77g 26.22g 10%
Calories 313kcal 143kcal 9%
Protein 12.96g 9.01g 8%
Vitamin B6 0.153mg 0.229mg 6%
Phosphorus 188mg 147mg 6%
Fats 4.27g 0.65g 6%
Potassium 223mg 436mg 6%
Starch 15.15g 6%
Vitamin E 0.24mg 0.94mg 5%
Vitamin B5 0.456mg 0.21mg 5%
Zinc 1.47mg 0.98mg 4%
Saturated fat 0.989g 0.136g 4%
Monounsaturated fat 1.019g 0.133g 2%
Choline 22.1mg 35.3mg 2%
Vitamin K 5.7µg 3.5µg 2%
Magnesium 59mg 50mg 2%
Copper 0.198mg 0.219mg 2%
Vitamin C 0.2mg 0.8mg 1%
Net carbs 51.07g 17.22g N/A
Sugar 6.42g 0.34g N/A
Tryptophan 0.092mg 0.108mg 0%
Threonine 0.299mg 0.331mg 0%
Isoleucine 0.258mg 0.426mg 0%
Leucine 0.461mg 0.765mg 0%
Lysine 0.215mg 0.63mg 0%
Methionine 0.105mg 0.117mg 0%
Phenylalanine 0.315mg 0.531mg 0%
Valine 0.31mg 0.519mg 0%
Histidine 0.15mg 0.247mg 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
9% 26% 63%
Protein: 9.01 g
Fats: 0.65 g
Carbs: 26.22 g
Water: 62.95 g
Other: 1.17 g
Contains more ProteinProtein +43.8%
Contains more FatsFats +556.9%
Contains more CarbsCarbs +112.7%
Contains more OtherOther +136.8%
Contains more WaterWater +159.8%

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
27% 26% 47%
Saturated fat: Sat. Fat 0.136 g
Monounsaturated fat: Mono. Fat 0.133 g
Polyunsaturated fat: Poly. Fat 0.235 g
Contains more Mono. FatMonounsaturated fat +666.2%
Contains more Poly. FatPolyunsaturated fat +631.9%
Contains less Sat. FatSaturated fat -86.2%

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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. Pinto beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175200/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.