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  6. French beans raw vs. White beans raw

French beans raw vs. White beans raw — In-Depth Nutrition Comparison

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Differences between french beans raw and white beans raw

  • French beans raw have more fiber, vitamin B3, vitamin B1, vitamin B6, and vitamin B2, while white beans raw have more iron, copper, manganese, zinc, and potassium.
  • White beans raw' daily need coverage for iron is 88% higher.
  • White beans raw contain 4 times less vitamin B3 than french beans raw. French beans raw contain 2.083mg of vitamin B3, while white beans raw contain 0.479mg.

The food types used in this comparison are Beans, french, mature seeds, raw and Beans, white, mature seeds, raw.

Infographic

French beans raw vs White beans raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 134% 56% 116% 128% 147% 52% 130% 2.3% 157% 70%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 136% 72% 158% 392% 328% 100% 129% 2.1% 234% 70%
Contains more CalciumCalcium +29%
Contains more PotassiumPotassium +36.4%
Contains more IronIron +207.1%
Contains more CopperCopper +123.6%
Contains more ZincZinc +93.2%
Contains less SodiumSodium -11.1%
Contains more ManganeseManganese +49.7%
~equal in Magnesium ~190mg
~equal in Phosphorus ~301mg
~equal in Selenium ~12.8µg

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 15% 0% 0% 0% 134% 51% 39% 47% 93% 0% 0% 299% 0%
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% 0% 4.2% 0% 109% 34% 9% 44% 73% 0% 14% 291% 36%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +22.4%
Contains more Vitamin B2Vitamin B2 +51.4%
Contains more Vitamin B3Vitamin B3 +334.9%
Contains more Vitamin B6Vitamin B6 +26.1%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.732mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~388µg

All nutrients comparison - raw data values

Nutrient French beans raw White beans raw DV% diff.
Iron 3.4mg 10.44mg 88%
Copper 0.44mg 0.984mg 60%
Fiber 25.2g 15.2g 40%
Manganese 1.2mg 1.796mg 26%
Zinc 1.9mg 3.67mg 16%
Potassium 1316mg 1795mg 14%
Choline 66.2mg 12%
Vitamin B3 2.083mg 0.479mg 10%
Protein 18.81g 23.36g 9%
Vitamin B1 0.535mg 0.437mg 8%
Polyunsaturated fat 1.207g 0.364g 6%
Vitamin B6 0.401mg 0.318mg 6%
Vitamin B2 0.221mg 0.146mg 6%
Vitamin K 5.6µg 5%
Calcium 186mg 240mg 5%
Vitamin C 4.6mg 0mg 5%
Folate 399µg 388µg 3%
Fats 2.02g 0.85g 2%
Vitamin B5 0.789mg 0.732mg 1%
Calories 343kcal 333kcal 1%
Carbs 64.11g 60.27g 1%
Vitamin E 0.21mg 1%
Net carbs 38.91g 45.07g N/A
Magnesium 188mg 190mg 0%
Sugar 2.11g N/A
Phosphorus 304mg 301mg 0%
Sodium 18mg 16mg 0%
Selenium 12.9µg 12.8µg 0%
Saturated fat 0.221g 0.219g 0%
Monounsaturated fat 0.138g 0.074g 0%
Tryptophan 0.223mg 0.277mg 0%
Threonine 0.792mg 0.983mg 0%
Isoleucine 0.831mg 1.031mg 0%
Leucine 1.502mg 1.865mg 0%
Lysine 1.291mg 1.603mg 0%
Methionine 0.283mg 0.351mg 0%
Phenylalanine 1.017mg 1.263mg 0%
Valine 0.984mg 1.222mg 0%
Histidine 0.524mg 0.65mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 2% 64% 11% 4%
Protein: 18.81 g
Fats: 2.02 g
Carbs: 64.11 g
Water: 10.77 g
Other: 4.29 g
23% 60% 11% 4%
Protein: 23.36 g
Fats: 0.85 g
Carbs: 60.27 g
Water: 11.32 g
Other: 4.2 g
Contains more FatsFats +137.6%
Contains more ProteinProtein +24.2%
~equal in Carbs ~60.27g
~equal in Water ~11.32g
~equal in Other ~4.2g

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 9% 77%
Saturated fat: Sat. Fat 0.221 g
Monounsaturated fat: Mono. Fat 0.138 g
Polyunsaturated fat: Poly. Fat 1.207 g
33% 11% 55%
Saturated fat: Sat. Fat 0.219 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.364 g
Contains more Mono. FatMonounsaturated fat +86.5%
Contains more Poly. FatPolyunsaturated fat +231.6%
~equal in Saturated fat ~0.219g

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. French beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173738/nutrients
  2. White beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175202/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.