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

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A recap on differences between wheat Bread and white beans

Wheat Bread has more selenium, vitamin B3, manganese, vitamin B1, vitamin B2, phosphorus, and calcium; however, white beans is higher in potassium and copper.
Wheat Bread covers your daily selenium needs 58% more than white beans.
White beans contains 100 times less sodium than wheat Bread. Wheat Bread contains 601mg of sodium, while white beans contains 6mg.

Food varieties used in this article are Bread, wheat, toasted and Beans, white, mature seeds, cooked, boiled, without salt.

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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.

Wheat Bread

White beans

Contains more CalciumCalcium	+83.3%
Contains more PhosphorusPhosphorus	+66.4%
Contains more ManganeseManganese	+116.5%
Contains more SeleniumSelenium	+2469.2%

Contains more PotassiumPotassium	+151.6%
Contains more CopperCopper	+44.9%
Contains less SodiumSodium	-99%

~equal in Magnesium ~63mg

~equal in Iron ~3.7mg

~equal in Zinc ~1.38mg

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.

Wheat Bread

White beans

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B1Vitamin B1	+272%
Contains more Vitamin B2Vitamin B2	+730.4%
Contains more Vitamin B3Vitamin B3	+4364.3%
Contains more Vitamin B5Vitamin B5	+99.1%
Contains more Vitamin B6Vitamin B6	+64.5%
Contains more Vitamin KVitamin K	+62.9%

Contains more Vitamin EVitamin E	+291.7%
Contains more CholineCholine	+58.8%

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

~equal in Folate ~81µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	33.4µg	1.3µg	58%
Vitamin B3	6.25mg	0.14mg	38%
Manganese	1.377mg	0.636mg	32%
Vitamin B1	0.439mg	0.118mg	27%
Vitamin B2	0.382mg	0.046mg	26%
Sodium	601mg	6mg	26%
Phosphorus	188mg	113mg	11%
Copper	0.198mg	0.287mg	10%
Polyunsaturated fat	1.72g	0.152g	10%
Carbs	55.77g	25.09g	10%
Potassium	223mg	561mg	10%
Calories	313kcal	139kcal	9%
Calcium	165mg	90mg	8%
Fiber	4.7g	6.3g	6%
Fats	4.27g	0.35g	6%
Protein	12.96g	9.73g	6%
Vitamin B6	0.153mg	0.093mg	5%
Iron	4.09mg	3.7mg	5%
Vitamin E	0.24mg	0.94mg	5%
Vitamin B5	0.456mg	0.229mg	5%
Saturated fat	0.989g	0.091g	4%
Monounsaturated fat	1.019g	0.031g	2%
Vitamin K	5.7µg	3.5µg	2%
Choline	22.1mg	35.1mg	2%
Folate	86µg	81µg	1%
Zinc	1.47mg	1.38mg	1%
Magnesium	59mg	63mg	1%
Vitamin C	0.2mg	0mg	0%
Net carbs	51.07g	18.79g	N/A
Sugar	6.42g	0.34g	N/A
Tryptophan	0.092mg	0.115mg	0%
Threonine	0.299mg	0.409mg	0%
Isoleucine	0.258mg	0.429mg	0%
Leucine	0.461mg	0.776mg	0%
Lysine	0.215mg	0.668mg	0%
Methionine	0.105mg	0.146mg	0%
Phenylalanine	0.315mg	0.526mg	0%
Valine	0.31mg	0.509mg	0%
Histidine	0.15mg	0.271mg	0%
Omega-3 - ALA	0.161g		N/A