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
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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.
| 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.
| 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 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
12.96 g
Fats:
4.27 g
Carbs:
55.77 g
Water:
24.23 g
Other:
2.77 g
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
Saturated fat:
Sat. Fat
0.989 g
Monounsaturated fat:
Mono. Fat
1.019 g
Polyunsaturated fat:
Poly. Fat
1.72 g
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.
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| Lower in Cholesterol |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in price |
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All nutrients comparison - raw data values
| Nutrient | |
|
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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
8%
Minerals Daily Need Coverage Score
89%
31%
Comparison summary
Which food is lower in Cholesterol?
Wheat Bread is lower in Cholesterol (difference - 9mg)
Which food is lower in Saturated fat?
Wheat Bread is lower in Saturated fat (difference - 0.381g)
Which food is lower in glycemic index?
Wheat Bread is lower in glycemic index (difference - 4)
Which food is richer in minerals?
Wheat Bread is relatively richer in minerals
Which food is richer in vitamins?
Wheat Bread is relatively richer in vitamins
Which food is lower in Sugar?
Soup beans is lower in Sugar (difference - 6.42g)
Which food contains less Sodium?
Soup beans contains less Sodium (difference - 201mg)
Which food is cheaper?
Soup beans is cheaper (difference - $0.3)