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  6. Great northern beans raw vs. White beans raw

Great northern beans raw vs. White beans raw — In-Depth Nutrition Comparison

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Summary of differences between great northern beans raw and white beans raw

  • Great northern beans raw have more folate, phosphorus, fiber, vitamin B1, and vitamin B6; however, white beans raw are higher in iron, copper, manganese, zinc, and potassium.
  • White beans raw cover your daily need for iron, 62% more than great northern beans raw.

These are the specific foods used in this comparison Beans, great northern, mature seeds, raw and Beans, white, mature seeds, raw.

Infographic

Great northern beans raw vs White beans raw 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 135% 53% 122% 205% 279% 63% 192% 1.8% 186% 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 PhosphorusPhosphorus +48.5%
Contains less SodiumSodium -12.5%
Contains more CalciumCalcium +37.1%
Contains more PotassiumPotassium +29.4%
Contains more IronIron +90.9%
Contains more CopperCopper +17.6%
Contains more ZincZinc +58.9%
Contains more ManganeseManganese +26.2%
~equal in Magnesium ~190mg
~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 18% 0% 4.4% 0% 163% 55% 37% 66% 103% 0% 15% 362% 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 +49.4%
Contains more Vitamin B2Vitamin B2 +62.3%
Contains more Vitamin B3Vitamin B3 +308.1%
Contains more Vitamin B5Vitamin B5 +50%
Contains more Vitamin B6Vitamin B6 +40.6%
Contains more FolateFolate +24.2%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0.21mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~5.6µg

All nutrients comparison - raw data values

Nutrient Great northern beans raw White beans raw DV% diff.
Iron 5.47mg 10.44mg 62%
Folate 482µg 388µg 24%
Phosphorus 447mg 301mg 21%
Fiber 20.2g 15.2g 20%
Vitamin B1 0.653mg 0.437mg 18%
Manganese 1.423mg 1.796mg 16%
Copper 0.837mg 0.984mg 16%
Choline 66.2mg 12%
Potassium 1387mg 1795mg 12%
Zinc 2.31mg 3.67mg 12%
Vitamin B6 0.447mg 0.318mg 10%
Vitamin B3 1.955mg 0.479mg 9%
Calcium 175mg 240mg 7%
Vitamin B2 0.237mg 0.146mg 7%
Vitamin B5 1.098mg 0.732mg 7%
Vitamin C 5.3mg 0mg 6%
Protein 21.86g 23.36g 3%
Carbs 62.37g 60.27g 1%
Saturated fat 0.356g 0.219g 1%
Polyunsaturated fat 0.477g 0.364g 1%
Calories 339kcal 333kcal 0%
Fats 1.14g 0.85g 0%
Net carbs 42.17g 45.07g N/A
Magnesium 189mg 190mg 0%
Sugar 2.26g 2.11g N/A
Sodium 14mg 16mg 0%
Vitamin E 0.22mg 0.21mg 0%
Selenium 12.9µg 12.8µg 0%
Vitamin K 6µg 5.6µg 0%
Monounsaturated fat 0.053g 0.074g 0%
Tryptophan 0.259mg 0.277mg 0%
Threonine 0.92mg 0.983mg 0%
Isoleucine 0.965mg 1.031mg 0%
Leucine 1.745mg 1.865mg 0%
Lysine 1.5mg 1.603mg 0%
Methionine 0.329mg 0.351mg 0%
Phenylalanine 1.182mg 1.263mg 0%
Valine 1.144mg 1.222mg 0%
Histidine 0.608mg 0.65mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
22% 62% 11% 4%
Protein: 21.86 g
Fats: 1.14 g
Carbs: 62.37 g
Water: 10.7 g
Other: 3.93 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 +34.1%
~equal in Protein ~23.36g
~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
40% 6% 54%
Saturated fat: Sat. Fat 0.356 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.477 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 Poly. FatPolyunsaturated fat +31%
Contains less Sat. FatSaturated fat -38.5%
Contains more Mono. FatMonounsaturated fat +39.6%

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. Great northern beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175190/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.