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  6. Whey vs. Bean raw

Whey vs. Bean raw — In-Depth Nutrition Comparison

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What are the main differences between whey and bean raw?

  • Whey has less folate, copper, iron, fiber, vitamin B1, phosphorus, manganese, selenium, magnesium, and potassium than bean raw.
  • Bean raw's daily need coverage for folate is 131% higher.

We used Whey, sweet, fluid and Beans, pinto, mature seeds, raw types in this comparison.

Infographic

Whey vs Bean 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.
Whey
Whey
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 14% 14% 2.3% 1.3% 3.5% 20% 7% 0.13% 10%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Contains more MagnesiumMagnesium +2100%
Contains more CalciumCalcium +140.4%
Contains more PotassiumPotassium +765.2%
Contains more IronIron +8350%
Contains more CopperCopper +22225%
Contains more ZincZinc +1653.8%
Contains more PhosphorusPhosphorus +793.5%
Contains less SodiumSodium -77.8%
Contains more ManganeseManganese +114700%
Contains more SeleniumSelenium +1368.4%

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.
Whey
Whey
2
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 0.33% 1% 0% 0% 9% 36% 1.4% 23% 7.2% 35% 0% 0.75% 8.7%
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 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +6200%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1880.6%
Contains more Vitamin B2Vitamin B2 +34.2%
Contains more Vitamin B3Vitamin B3 +1486.5%
Contains more Vitamin B5Vitamin B5 +105%
Contains more Vitamin B6Vitamin B6 +1429%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +52400%
Contains more CholineCholine +313.8%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Whey Bean raw DV% diff.
Folate 1µg 525µg 131%
Copper 0.004mg 0.893mg 99%
Iron 0.06mg 5.07mg 63%
Fiber 0g 15.5g 62%
Vitamin B1 0.036mg 0.713mg 56%
Phosphorus 46mg 411mg 52%
Manganese 0.001mg 1.148mg 50%
Selenium 1.9µg 27.9µg 47%
Protein 0.85g 21.42g 41%
Magnesium 8mg 176mg 40%
Potassium 161mg 1393mg 36%
Vitamin B6 0.031mg 0.474mg 34%
Zinc 0.13mg 2.28mg 20%
Carbs 5.14g 62.55g 19%
Calories 27kcal 347kcal 16%
Starch 34.17g 14%
Vitamin B12 0.28µg 0µg 12%
Choline 16mg 66.2mg 9%
Vitamin B5 0.383mg 0.785mg 8%
Vitamin C 0.1mg 6.3mg 7%
Calcium 47mg 113mg 7%
Vitamin B3 0.074mg 1.174mg 7%
Vitamin K 0µg 5.6µg 5%
Vitamin B2 0.158mg 0.212mg 4%
Polyunsaturated fat 0.011g 0.407g 3%
Sodium 54mg 12mg 2%
Fats 0.36g 1.23g 1%
Cholesterol 2mg 0mg 1%
Vitamin E 0mg 0.21mg 1%
Net carbs 5.14g 47.05g N/A
Sugar 5.14g 2.11g N/A
Vitamin A 3µg 0µg 0%
Saturated fat 0.23g 0.235g 0%
Monounsaturated fat 0.1g 0.229g 0%
Tryptophan 0.013mg 0.237mg 0%
Threonine 0.054mg 0.81mg 0%
Isoleucine 0.047mg 0.871mg 0%
Leucine 0.078mg 1.558mg 0%
Lysine 0.068mg 1.356mg 0%
Methionine 0.016mg 0.259mg 0%
Phenylalanine 0.027mg 1.095mg 0%
Valine 0.046mg 0.998mg 0%
Histidine 0.016mg 0.556mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Whey
Whey
1
5% 93%
Protein: 0.85 g
Fats: 0.36 g
Carbs: 5.14 g
Water: 93.12 g
Other: 0.53 g
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Contains more WaterWater +721.9%
Contains more ProteinProtein +2420%
Contains more FatsFats +241.7%
Contains more CarbsCarbs +1116.9%
Contains more OtherOther +554.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Whey
Whey
1
67% 29% 3%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.1 g
Polyunsaturated fat: Poly. Fat 0.011 g
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated fat +129%
Contains more Poly. FatPolyunsaturated fat +3600%
~equal in Saturated fat ~0.235g

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. Whey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171282/nutrients
  2. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.