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  6. Wheat Bread vs. White beans

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.

Infographic

Wheat Bread vs White 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.
Wheat Bread
Wheat Bread
6
:
4
White beans
White beans
Contains more Calcium +83.3%
Contains more Iron +10.5%
Contains more Phosphorus +66.4%
Contains more Manganese +116.5%
Contains more Selenium +2469.2%
Contains more Potassium +151.6%
Contains less Sodium -99%
Contains more Copper +44.9%
Equal in Iron - 3.7
Equal in Magnesium - 63
Equal in Zinc - 1.38
Wheat Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 154% 43% 81% 20% 79% 41% 66% 180% 183%
White beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 139% 45% 49% 50% 1% 38% 96% 83% 8%
Contains more Calcium +83.3%
Contains more Iron +10.5%
Contains more Phosphorus +66.4%
Contains more Manganese +116.5%
Contains more Selenium +2469.2%
Contains more Potassium +151.6%
Contains less Sodium -99%
Contains more Copper +44.9%
Equal in Iron - 3.7
Equal in Magnesium - 63
Equal in Zinc - 1.38

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
Wheat Bread
8
:
1
White beans
White beans
Contains more Vitamin C +∞%
Contains more Vitamin B1 +272%
Contains more Vitamin B2 +730.4%
Contains more Vitamin B3 +4364.3%
Contains more Vitamin B5 +99.1%
Contains more Vitamin B6 +64.5%
Contains more Vitamin K +62.9%
Contains more Vitamin E +291.7%
Equal in Folate - 81
Wheat Bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 1% 110% 89% 118% 28% 36% 65% 0% 15%
White beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 19% 0% 0% 30% 11% 3% 14% 22% 61% 0% 9%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +272%
Contains more Vitamin B2 +730.4%
Contains more Vitamin B3 +4364.3%
Contains more Vitamin B5 +99.1%
Contains more Vitamin B6 +64.5%
Contains more Vitamin K +62.9%
Contains more Vitamin E +291.7%
Equal in Folate - 81

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat Bread
Wheat Bread
4
:
1
White beans
White beans
Contains more Protein +33.2%
Contains more Fats +1120%
Contains more Carbs +122.3%
Contains more Other +58.3%
Contains more Water +160.3%
Wheat Bread
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
White beans
10% 25% 63% 2%
Protein: 9.73 g
Fats: 0.35 g
Carbs: 25.09 g
Water: 63.08 g
Other: 1.75 g
Contains more Protein +33.2%
Contains more Fats +1120%
Contains more Carbs +122.3%
Contains more Other +58.3%
Contains more Water +160.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat Bread
Wheat Bread
2
:
1
White beans
White beans
Contains more Monounsaturated Fat +3187.1%
Contains more Polyunsaturated fat +1031.6%
Contains less Saturated Fat -90.8%
Wheat Bread
27% 27% 46%
Saturated Fat: 0.989 g
Monounsaturated Fat: 1.019 g
Polyunsaturated fat: 1.72 g
White beans
33% 11% 55%
Saturated Fat: 0.091 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.152 g
Contains more Monounsaturated Fat +3187.1%
Contains more Polyunsaturated fat +1031.6%
Contains less Saturated Fat -90.8%

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 White beans
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Bread White beans
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
38%
Wheat Bread
14%
White beans
Minerals Daily Need Coverage Score
89%
Wheat Bread
53%
White beans

Comparison summary

Which food is lower in Sugar?
White beans
White beans is lower in Sugar (difference - 6.08g)
Which food contains less Sodium?
White beans
White beans contains less Sodium (difference - 595mg)
Which food is lower in Saturated Fat?
White beans
White beans is lower in Saturated Fat (difference - 0.898g)
Which food is lower in glycemic index?
White beans
White beans is lower in glycemic index (difference - 60)
Which food is cheaper?
White beans
White beans is cheaper (difference - $0.3)
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 contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. White beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175203/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.