Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Pita vs. Beans — In-Depth Nutrition Comparison

Compare

Important differences between pita and beans

  • Pita has more iron, vitamin B3, and vitamin B1; however, beans have more fiber, vitamin B6, potassium, and zinc.
  • Pita's daily need coverage for sodium is 23% more.
  • Pita has 5 times more vitamin B3 than beans. Pita has 2.142mg of vitamin B3, while beans have 0.43mg.
  • Beans are lower in sodium.
  • Pita has a higher glycemic index than beans.

The food varieties used in the comparison are Bread, pita, white, unenriched and Beans, baked, canned, no salt added.

Infographic

Pita vs 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.
Pita
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 26% 11% 53% 56% 23% 42% 70% 63% 0%
Beans
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Contains more CalciumCalcium +72%
Contains more IronIron +382.8%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +23.1%
Contains more PotassiumPotassium +146.7%
Contains more CopperCopper +22.6%
Contains more ZincZinc +66.7%
Contains less SodiumSodium -99.8%
~equal in Phosphorus ~104mg

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.
Pita
4
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% 0% 0% 67% 22% 40% 24% 7.8% 0% 0% 18% 0%
Beans
6
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 10% 1.7% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
Contains more Vitamin B1Vitamin B1 +78%
Contains more Vitamin B2Vitamin B2 +61.7%
Contains more Vitamin B3Vitamin B3 +398.1%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +282.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~24µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pita
4
9% 56% 32% 2%
Protein: 9.1 g
Fats: 1.2 g
Carbs: 55.7 g
Water: 32.1 g
Other: 1.9 g
Beans
1
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Contains more ProteinProtein +89.6%
Contains more FatsFats +200%
Contains more CarbsCarbs +171.8%
Contains more WaterWater +126.2%
~equal in Other ~1.71g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pita
2
21% 13% 66%
Saturated fat: Sat. Fat 0.166 g
Monounsaturated fat: Mono. Fat 0.105 g
Polyunsaturated fat: Poly. Fat 0.535 g
Beans
1
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
Contains more Mono. FatMonounsaturated fat +200%
Contains more Poly. FatPolyunsaturated fat +211%
Contains less Sat. FatSaturated fat -38%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pita Beans DV% diff.
Sodium 536mg 1mg 23%
Manganese 0.481mg 21%
Iron 1.4mg 0.29mg 14%
Fiber 2.2g 5.5g 13%
Carbs 55.7g 20.49g 12%
Vitamin B3 2.142mg 0.43mg 11%
Vitamin B1 0.267mg 0.15mg 10%
Protein 9.1g 4.8g 9%
Calories 275kcal 105kcal 9%
Selenium 4.5µg 8%
Vitamin B5 0.397mg 8%
Vitamin B6 0.034mg 0.13mg 7%
Choline 30.8mg 6%
Potassium 120mg 296mg 5%
Zinc 0.84mg 1.4mg 5%
Calcium 86mg 50mg 4%
Copper 0.168mg 0.206mg 4%
Vitamin C 0mg 3.1mg 3%
Vitamin B2 0.097mg 0.06mg 3%
Polyunsaturated fat 0.535g 0.172g 2%
Magnesium 26mg 32mg 1%
Vitamin K 0.8µg 1%
Phosphorus 97mg 104mg 1%
Fats 1.2g 0.4g 1%
Vitamin E 0.15mg 1%
Vitamin A 0µg 5µg 1%
Net carbs 53.5g 14.99g N/A
Sugar 7.78g N/A
Folate 24µg 24µg 0%
Saturated fat 0.166g 0.103g 0%
Monounsaturated fat 0.105g 0.035g 0%
Tryptophan 0.105mg 0%
Threonine 0.257mg 0%
Isoleucine 0.349mg 0%
Leucine 0.634mg 0%
Lysine 0.219mg 0%
Methionine 0.16mg 0%
Phenylalanine 0.446mg 0%
Valine 0.394mg 0%
Histidine 0.195mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pita Beans
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
14%
Pita
11%
Beans
Minerals Daily Need Coverage Score
36%
Pita
25%
Beans

Comparison summary

Which food is lower in Sugar?
Pita
Pita is lower in Sugar (difference - 7.78g)
Which food is cheaper?
Pita
Pita is cheaper (difference - $1.5)
Which food contains less Sodium?
Beans
Beans contains less Sodium (difference - 535mg)
Which food is lower in Saturated fat?
Beans
Beans is lower in Saturated fat (difference - 0.063g)
Which food is lower in glycemic index?
Beans
Beans is lower in glycemic index (difference - 35)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Pita - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172816/nutrients
  2. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.