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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 for 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% 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 B2Vitamin B2 +34.8%
Contains more Vitamin B3Vitamin B3 +290%
Contains more Vitamin B6Vitamin B6 +12.9%
~equal in Vitamin A ~0µg
~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

All nutrients comparison - raw data values

Nutrient French beans White beans DV% diff.
Iron 1.08mg 3.7mg 33%
Copper 0.115mg 0.287mg 19%
Fiber 9.4g 6.3g 12%
Manganese 0.382mg 0.636mg 11%
Zinc 0.64mg 1.38mg 7%
Vitamin E 0.94mg 6%
Choline 35.1mg 6%
Potassium 370mg 561mg 6%
Protein 7.05g 9.73g 5%
Vitamin K 3.5µg 3%
Calcium 63mg 90mg 3%
Vitamin B3 0.546mg 0.14mg 3%
Polyunsaturated fat 0.453g 0.152g 2%
Folate 75µg 81µg 2%
Magnesium 56mg 63mg 2%
Phosphorus 102mg 113mg 2%
Calories 129kcal 139kcal 1%
Vitamin B6 0.105mg 0.093mg 1%
Vitamin B2 0.062mg 0.046mg 1%
Vitamin B1 0.13mg 0.118mg 1%
Fats 0.76g 0.35g 1%
Vitamin C 1.2mg 0mg 1%
Carbs 24.02g 25.09g 0%
Net carbs 14.62g 18.79g N/A
Sugar 0.34g N/A
Sodium 6mg 6mg 0%
Selenium 1.2µg 1.3µg 0%
Vitamin B5 0.222mg 0.229mg 0%
Saturated fat 0.083g 0.091g 0%
Monounsaturated fat 0.052g 0.031g 0%
Tryptophan 0.083mg 0.115mg 0%
Threonine 0.297mg 0.409mg 0%
Isoleucine 0.311mg 0.429mg 0%
Leucine 0.563mg 0.776mg 0%
Lysine 0.484mg 0.668mg 0%
Methionine 0.106mg 0.146mg 0%
Phenylalanine 0.381mg 0.526mg 0%
Valine 0.369mg 0.509mg 0%
Histidine 0.196mg 0.271mg 0%

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

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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. 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.