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  6. Wheat Bread vs. Yardlong beans

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

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A recap on the differences between wheat Bread and yardlong beans

  • Wheat Bread has more selenium, manganese, iron, vitamin B3, vitamin B1, vitamin B2, phosphorus, and copper; however, yardlong beans is higher in vitamin C.
  • Wheat Bread covers your daily selenium needs 58% more than yardlong beans.
  • Yardlong beans contains 150 times less sodium than wheat Bread. Wheat Bread contains 601mg of sodium, while yardlong beans contains 4mg.
  • The glycemic index of yardlong beans is higher.

Food varieties used in this article are Bread, wheat, toasted and Yardlong bean, cooked, boiled, drained, without salt.

Infographic

Wheat Bread vs Yardlong 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 30% 13% 26% 37% 16% 9.8% 24% 0.52% 26% 8.2%
Contains more MagnesiumMagnesium +40.5%
Contains more CalciumCalcium +275%
Contains more IronIron +317.3%
Contains more CopperCopper +321.3%
Contains more ZincZinc +308.3%
Contains more PhosphorusPhosphorus +229.8%
Contains more ManganeseManganese +585.1%
Contains more SeleniumSelenium +2126.7%
Contains more PotassiumPotassium +30%
Contains less SodiumSodium -99.3%

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 54% 7.7% 0% 0% 21% 23% 12% 3.1% 5.5% 0% 0% 34% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +416.5%
Contains more Vitamin B2Vitamin B2 +285.9%
Contains more Vitamin B3Vitamin B3 +892.1%
Contains more Vitamin B5Vitamin B5 +794.1%
Contains more Vitamin B6Vitamin B6 +537.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +91.1%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +8000%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Bread Yardlong beans DV% diff.
Selenium 33.4µg 1.5µg 58%
Manganese 1.377mg 0.201mg 51%
Iron 4.09mg 0.98mg 39%
Vitamin B3 6.25mg 0.63mg 35%
Vitamin B1 0.439mg 0.085mg 30%
Sodium 601mg 4mg 26%
Vitamin B2 0.382mg 0.099mg 22%
Protein 12.96g 2.53g 21%
Phosphorus 188mg 57mg 19%
Fiber 4.7g 19%
Vitamin C 0.2mg 16.2mg 18%
Copper 0.198mg 0.047mg 17%
Carbs 55.77g 9.18g 16%
Calories 313kcal 47kcal 13%
Calcium 165mg 44mg 12%
Polyunsaturated fat 1.72g 0.042g 11%
Zinc 1.47mg 0.36mg 10%
Folate 86µg 45µg 10%
Vitamin B6 0.153mg 0.024mg 10%
Vitamin B5 0.456mg 0.051mg 8%
Fats 4.27g 0.1g 6%
Vitamin K 5.7µg 5%
Saturated fat 0.989g 0.026g 4%
Choline 22.1mg 4%
Magnesium 59mg 42mg 4%
Monounsaturated fat 1.019g 0.009g 3%
Vitamin A 0µg 23µg 3%
Potassium 223mg 290mg 2%
Vitamin E 0.24mg 2%
Net carbs 51.07g 9.18g N/A
Sugar 6.42g N/A
Tryptophan 0.092mg 0.029mg 0%
Threonine 0.299mg 0.094mg 0%
Isoleucine 0.258mg 0.135mg 0%
Leucine 0.461mg 0.18mg 0%
Lysine 0.215mg 0.166mg 0%
Methionine 0.105mg 0.036mg 0%
Phenylalanine 0.315mg 0.139mg 0%
Valine 0.31mg 0.146mg 0%
Histidine 0.15mg 0.082mg 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
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 g
Contains more ProteinProtein +412.3%
Contains more FatsFats +4170%
Contains more CarbsCarbs +507.5%
Contains more OtherOther +284.7%
Contains more WaterWater +261%

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
34% 12% 55%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.042 g
Contains more Mono. FatMonounsaturated fat +11222.2%
Contains more Poly. FatPolyunsaturated fat +3995.2%
Contains less Sat. FatSaturated fat -97.4%

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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. Yardlong beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169223/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.