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

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Important differences between wheat Bread and soup beans

  • Wheat Bread has more selenium, manganese, vitamin B3, iron, vitamin B1, vitamin B2, folate, phosphorus, and calcium; however, soup beans have more vitamin A.
  • Wheat Bread's daily need coverage for selenium is 48% more.
  • Wheat Bread has 9 times more vitamin B3 than soup beans. Wheat Bread has 6.25mg of vitamin B3, while soup beans have 0.7mg.

The food varieties used in the comparison are Bread, wheat, toasted and Soup, bean with ham, canned, chunky, ready-to-serve.

Infographic

Wheat Bread vs Soup 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 14% 9.6% 15% 50% 53% 12% 25% 52% 38% 38%
Contains more MagnesiumMagnesium +210.5%
Contains more CalciumCalcium +415.6%
Contains more PotassiumPotassium +27.4%
Contains more IronIron +207.5%
Contains more CopperCopper +23.8%
Contains more ZincZinc +234.1%
Contains more PhosphorusPhosphorus +218.6%
Contains more ManganeseManganese +374.8%
Contains more SeleniumSelenium +384.1%
Contains less SodiumSodium -33.4%

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 6% 27% 0% 0% 15% 14% 13% 2.4% 12% 3.8% 0% 9% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +631.7%
Contains more Vitamin B2Vitamin B2 +536.7%
Contains more Vitamin B3Vitamin B3 +792.9%
Contains more Vitamin B5Vitamin B5 +1040%
Contains more Vitamin B6Vitamin B6 +206%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +616.7%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +800%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

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
5% 4% 11% 79%
Protein: 5.19 g
Fats: 3.5 g
Carbs: 11.16 g
Water: 78.63 g
Other: 1.52 g
Contains more ProteinProtein +149.7%
Contains more FatsFats +22%
Contains more CarbsCarbs +399.7%
Contains more OtherOther +82.2%
Contains more WaterWater +224.5%

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
41% 47% 12%
Saturated fat: Sat. Fat 1.37 g
Monounsaturated fat: Mono. Fat 1.58 g
Polyunsaturated fat: Poly. Fat 0.39 g
Contains less Sat. FatSaturated fat -27.8%
Contains more Poly. FatPolyunsaturated fat +341%
Contains more Mono. FatMonounsaturated fat +55.1%

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 Soup beans
Lower in Cholesterol ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Wheat Bread Soup beans DV% diff.
Selenium 33.4µg 6.9µg 48%
Manganese 1.377mg 0.29mg 47%
Vitamin B3 6.25mg 0.7mg 35%
Iron 4.09mg 1.33mg 35%
Vitamin B1 0.439mg 0.06mg 32%
Vitamin B2 0.382mg 0.06mg 25%
Folate 86µg 12µg 19%
Phosphorus 188mg 59mg 18%
Protein 12.96g 5.19g 16%
Carbs 55.77g 11.16g 15%
Calcium 165mg 32mg 13%
Calories 313kcal 95kcal 11%
Magnesium 59mg 19mg 10%
Zinc 1.47mg 0.44mg 9%
Sodium 601mg 400mg 9%
Vitamin A 0µg 81µg 9%
Polyunsaturated fat 1.72g 0.39g 9%
Vitamin B5 0.456mg 0.04mg 8%
Vitamin B6 0.153mg 0.05mg 8%
Vitamin K 5.7µg 5%
Copper 0.198mg 0.16mg 4%
Choline 22.1mg 4%
Cholesterol 0mg 9mg 3%
Saturated fat 0.989g 1.37g 2%
Vitamin E 0.24mg 2%
Vitamin C 0.2mg 1.8mg 2%
Fats 4.27g 3.5g 1%
Monounsaturated fat 1.019g 1.58g 1%
Vitamin B12 0µg 0.03µg 1%
Potassium 223mg 175mg 1%
Net carbs 51.07g 6.56g N/A
Sugar 6.42g N/A
Fiber 4.7g 4.6g 0%
Tryptophan 0.092mg 0%
Threonine 0.299mg 0%
Isoleucine 0.258mg 0%
Leucine 0.461mg 0%
Lysine 0.215mg 0%
Methionine 0.105mg 0%
Phenylalanine 0.315mg 0%
Valine 0.31mg 0%
Histidine 0.15mg 0%
Omega-3 - ALA 0.161g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Bread Soup 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
8%
Soup beans
Minerals Daily Need Coverage Score
89%
Wheat Bread
31%
Soup beans

Comparison summary

Which food is lower in Cholesterol?
Wheat Bread
Wheat Bread is lower in Cholesterol (difference - 9mg)
Which food is lower in Saturated fat?
Wheat Bread
Wheat Bread is lower in Saturated fat (difference - 0.381g)
Which food is lower in glycemic index?
Wheat Bread
Wheat Bread is lower in glycemic index (difference - 4)
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?
Soup beans
Soup beans is lower in Sugar (difference - 6.42g)
Which food contains less Sodium?
Soup beans
Soup beans contains less Sodium (difference - 201mg)
Which food is cheaper?
Soup beans
Soup beans is cheaper (difference - $0.3)

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. Soup beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171144/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.