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  6. Pinto beans vs. Wheat Bread

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

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How are Pinto beans and Wheat Bread different?

  • Pinto beans is richer in Folate, and Fiber, while Wheat Bread is higher in Selenium, Manganese, Vitamin B3, Iron, Vitamin B2, Vitamin B1, and Calcium.
  • Wheat Bread covers your daily need of Selenium 49% more than Pinto beans.
  • Pinto beans contains 2 times more Folate than Wheat Bread. Pinto beans contains 172µg of Folate, while Wheat Bread contains 86µg.
  • Pinto beans is lower in Sodium.

Beans, pinto, mature seeds, cooked, boiled, without salt and Bread, wheat, toasted types were used in this article.

Infographic

Pinto beans vs Wheat Bread 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.
Pinto beans
Pinto beans
3
:
7
Wheat Bread
Wheat Bread
Contains more Potassium +95.5%
Contains less Sodium -99.8%
Contains more Copper +10.6%
Contains more Calcium +258.7%
Contains more Iron +95.7%
Contains more Magnesium +18%
Contains more Phosphorus +27.9%
Contains more Zinc +50%
Contains more Manganese +204%
Contains more Selenium +438.7%
Equal in Copper - 0.198
Pinto beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 79% 36% 63% 39% 1% 27% 73% 60% 34%
Wheat Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 154% 43% 81% 20% 79% 41% 66% 180% 183%
Contains more Potassium +95.5%
Contains less Sodium -99.8%
Contains more Copper +10.6%
Contains more Calcium +258.7%
Contains more Iron +95.7%
Contains more Magnesium +18%
Contains more Phosphorus +27.9%
Contains more Zinc +50%
Contains more Manganese +204%
Contains more Selenium +438.7%
Equal in Copper - 0.198

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.
Pinto beans
Pinto beans
4
:
5
Wheat Bread
Wheat Bread
Contains more Vitamin E +291.7%
Contains more Vitamin C +300%
Contains more Vitamin B6 +49.7%
Contains more Folate +100%
Contains more Vitamin B1 +127.5%
Contains more Vitamin B2 +516.1%
Contains more Vitamin B3 +1865.4%
Contains more Vitamin B5 +117.1%
Contains more Vitamin K +62.9%
Pinto beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 19% 0% 3% 49% 15% 6% 13% 53% 129% 0% 9%
Wheat Bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 1% 110% 89% 118% 28% 36% 65% 0% 15%
Contains more Vitamin E +291.7%
Contains more Vitamin C +300%
Contains more Vitamin B6 +49.7%
Contains more Folate +100%
Contains more Vitamin B1 +127.5%
Contains more Vitamin B2 +516.1%
Contains more Vitamin B3 +1865.4%
Contains more Vitamin B5 +117.1%
Contains more Vitamin K +62.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pinto beans
Pinto beans
1
:
4
Wheat Bread
Wheat Bread
Contains more Water +159.8%
Contains more Protein +43.8%
Contains more Fats +556.9%
Contains more Carbs +112.7%
Contains more Other +136.8%
Pinto beans
9% 26% 63%
Protein: 9.01 g
Fats: 0.65 g
Carbs: 26.22 g
Water: 62.95 g
Other: 1.17 g
Wheat Bread
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
Contains more Water +159.8%
Contains more Protein +43.8%
Contains more Fats +556.9%
Contains more Carbs +112.7%
Contains more Other +136.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pinto beans
Pinto beans
1
:
2
Wheat Bread
Wheat Bread
Contains less Saturated Fat -86.2%
Contains more Monounsaturated Fat +666.2%
Contains more Polyunsaturated fat +631.9%
Pinto beans
27% 26% 47%
Saturated Fat: 0.136 g
Monounsaturated Fat: 0.133 g
Polyunsaturated fat: 0.235 g
Wheat Bread
27% 27% 46%
Saturated Fat: 0.989 g
Monounsaturated Fat: 1.019 g
Polyunsaturated fat: 1.72 g
Contains less Saturated Fat -86.2%
Contains more Monounsaturated Fat +666.2%
Contains more Polyunsaturated fat +631.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pinto beans Wheat Bread Opinion
Net carbs 17.22g 51.07g Wheat Bread
Protein 9.01g 12.96g Wheat Bread
Fats 0.65g 4.27g Wheat Bread
Carbs 26.22g 55.77g Wheat Bread
Calories 143kcal 313kcal Wheat Bread
Starch 15.15g Pinto beans
Sugar 0.34g 6.42g Pinto beans
Fiber 9g 4.7g Pinto beans
Calcium 46mg 165mg Wheat Bread
Iron 2.09mg 4.09mg Wheat Bread
Magnesium 50mg 59mg Wheat Bread
Phosphorus 147mg 188mg Wheat Bread
Potassium 436mg 223mg Pinto beans
Sodium 1mg 601mg Pinto beans
Zinc 0.98mg 1.47mg Wheat Bread
Copper 0.219mg 0.198mg Pinto beans
Manganese 0.453mg 1.377mg Wheat Bread
Selenium 6.2µg 33.4µg Wheat Bread
Vitamin E 0.94mg 0.24mg Pinto beans
Vitamin C 0.8mg 0.2mg Pinto beans
Vitamin B1 0.193mg 0.439mg Wheat Bread
Vitamin B2 0.062mg 0.382mg Wheat Bread
Vitamin B3 0.318mg 6.25mg Wheat Bread
Vitamin B5 0.21mg 0.456mg Wheat Bread
Vitamin B6 0.229mg 0.153mg Pinto beans
Folate 172µg 86µg Pinto beans
Vitamin K 3.5µg 5.7µg Wheat Bread
Tryptophan 0.108mg 0.092mg Pinto beans
Threonine 0.331mg 0.299mg Pinto beans
Isoleucine 0.426mg 0.258mg Pinto beans
Leucine 0.765mg 0.461mg Pinto beans
Lysine 0.63mg 0.215mg Pinto beans
Methionine 0.117mg 0.105mg Pinto beans
Phenylalanine 0.531mg 0.315mg Pinto beans
Valine 0.519mg 0.31mg Pinto beans
Histidine 0.247mg 0.15mg Pinto beans
Saturated Fat 0.136g 0.989g Pinto beans
Monounsaturated Fat 0.133g 1.019g Wheat Bread
Polyunsaturated fat 0.235g 1.72g Wheat Bread
Omega-3 - ALA 0.161g Wheat Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pinto beans Wheat Bread
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
24%
Pinto beans
38%
Wheat Bread
Minerals Daily Need Coverage Score
42%
Pinto beans
89%
Wheat Bread

Comparison summary

Which food is richer in minerals?
Wheat Bread
Wheat Bread is relatively richer in minerals
Which food is lower in Sugar?
Pinto beans
Pinto beans is lower in Sugar (difference - 6.08g)
Which food contains less Sodium?
Pinto beans
Pinto beans contains less Sodium (difference - 600mg)
Which food is lower in Saturated Fat?
Pinto beans
Pinto beans is lower in Saturated Fat (difference - 0.853g)
Which food is lower in glycemic index?
Pinto beans
Pinto beans is lower in glycemic index (difference - 21)
Which food is cheaper?
Pinto beans
Pinto beans is cheaper (difference - $0.3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Pinto beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175200/nutrients
  2. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.