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  6. French beans vs. White beans

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

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Summary of differences between French beans and White beans

  • French beans has more Fiber, while White beans has more Iron, Copper, Manganese, Zinc, and Potassium.
  • White beans covers your daily need of Iron 33% more than French beans.

These are the specific foods used in this comparison Beans, french, mature seeds, cooked, boiled, without salt and Beans, white, mature seeds, cooked, boiled, without salt.

Infographic

French beans 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 40% 19% 33% 41% 38% 17% 44% 0.78% 50% 6.5%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 45% 27% 50% 139% 96% 38% 48% 0.78% 83% 7.1%
Contains more MagnesiumMagnesium +12.5%
Contains more CalciumCalcium +42.9%
Contains more PotassiumPotassium +51.6%
Contains more IronIron +242.6%
Contains more CopperCopper +149.6%
Contains more ZincZinc +115.6%
Contains more PhosphorusPhosphorus +10.8%
Contains more ManganeseManganese +66.5%
~equal in Sodium ~6mg
~equal in Selenium ~1.3µg

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 4% 0.18% 0% 0% 33% 14% 10% 13% 24% 0% 0% 56% 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% 19% 0% 30% 11% 2.6% 14% 21% 0% 8.8% 61% 19%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +34.8%
Contains more Vitamin B3Vitamin B3 +290%
Contains more Vitamin B6Vitamin B6 +12.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.118mg
~equal in Vitamin B5 ~0.229mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~81µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 24% 67%
Protein: 7.05 g
Fats: 0.76 g
Carbs: 24.02 g
Water: 66.57 g
Other: 1.6 g
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 FatsFats +117.1%
Contains more ProteinProtein +38%
~equal in Carbs ~25.09g
~equal in Water ~63.08g
~equal in Other ~1.75g

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 9% 77%
Saturated Fat: Sat. Fat 0.083 g
Monounsaturated Fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.453 g
33% 11% 55%
Saturated Fat: Sat. Fat 0.091 g
Monounsaturated Fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.152 g
Contains more Mono. FatMonounsaturated Fat +67.7%
Contains more Poly. FatPolyunsaturated fat +198%
~equal in Saturated Fat ~0.091g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
French beans White beans
Rich in minerals ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in Sodium Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient French beans White beans Opinion
Calories 129kcal 139kcal White beans
Protein 7.05g 9.73g White beans
Fats 0.76g 0.35g French beans
Vitamin C 1.2mg 0mg French beans
Net carbs 14.62g 18.79g White beans
Carbs 24.02g 25.09g White beans
Magnesium 56mg 63mg White beans
Calcium 63mg 90mg White beans
Potassium 370mg 561mg White beans
Iron 1.08mg 3.7mg White beans
Sugar 0.34g French beans
Fiber 9.4g 6.3g French beans
Copper 0.115mg 0.287mg White beans
Zinc 0.64mg 1.38mg White beans
Phosphorus 102mg 113mg White beans
Sodium 6mg 6mg
Vitamin A 3IU 0IU French beans
Vitamin E 0.94mg White beans
Manganese 0.382mg 0.636mg White beans
Selenium 1.2µg 1.3µg White beans
Vitamin B1 0.13mg 0.118mg French beans
Vitamin B2 0.062mg 0.046mg French beans
Vitamin B3 0.546mg 0.14mg French beans
Vitamin B5 0.222mg 0.229mg White beans
Vitamin B6 0.105mg 0.093mg French beans
Vitamin K 3.5µg White beans
Folate 75µg 81µg White beans
Choline 35.1mg White beans
Saturated Fat 0.083g 0.091g French beans
Monounsaturated Fat 0.052g 0.031g French beans
Polyunsaturated fat 0.453g 0.152g French beans
Tryptophan 0.083mg 0.115mg White beans
Threonine 0.297mg 0.409mg White beans
Isoleucine 0.311mg 0.429mg White beans
Leucine 0.563mg 0.776mg White beans
Lysine 0.484mg 0.668mg White beans
Methionine 0.106mg 0.146mg White beans
Phenylalanine 0.381mg 0.526mg White beans
Valine 0.369mg 0.509mg White beans
Histidine 0.196mg 0.271mg White beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
French beans White beans
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
12%
French beans
14%
White beans
Minerals Daily Need Coverage Score
29%
French beans
53%
White beans

Comparison summary

Which food is richer in minerals?
White beans
White beans is relatively richer in minerals
Which food is lower in glycemic index?
White beans
White beans is lower in glycemic index (difference - 20)
Which food is lower in Sugar?
French beans
French beans is lower in Sugar (difference - 0.34g)
Which food is lower in Saturated Fat?
French beans
French beans is lower in Saturated Fat (difference - 0.008g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (6 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173739/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.