White beans raw vs. Beans, black, mature seeds, raw — In-Depth Nutrition Comparison
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Summary of differences between white beans raw and beans, black, mature seeds, raw
- White beans raw have more iron, manganese, selenium, copper, calcium, and potassium; however, beans, black, mature seeds, raw is higher in vitamin B1, folate, vitamin B3, and phosphorus.
- White beans raw cover your daily need for iron, 68% more than beans, black, mature seeds, raw.
- White beans raw have 4 times more selenium than beans, black, mature seeds, raw. While white beans raw have 12.8µg of selenium, beans, black, mature seeds, raw has only 3.2µg.
These are the specific foods used in this comparison Beans, white, mature seeds, raw and Beans, black, mature seeds, raw.
Infographic
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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.
| Contains more CalciumCalcium | +95.1% |
| Contains more PotassiumPotassium | +21% |
| Contains more IronIron | +108% |
| Contains more CopperCopper | +17% |
| Contains more ManganeseManganese | +69.4% |
| Contains more SeleniumSelenium | +300% |
| Contains more PhosphorusPhosphorus | +16.9% |
| Contains less SodiumSodium | -68.8% |
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.
| Contains more Vitamin B6Vitamin B6 | +11.2% |
| Contains more Vitamin B1Vitamin B1 | +105.9% |
| Contains more Vitamin B2Vitamin B2 | +32.2% |
| Contains more Vitamin B3Vitamin B3 | +308.1% |
| Contains more Vitamin B5Vitamin B5 | +22.8% |
| Contains more FolateFolate | +14.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
23.36 g
Fats:
0.85 g
Carbs:
60.27 g
Water:
11.32 g
Other:
4.2 g
Protein:
21.6 g
Fats:
1.42 g
Carbs:
62.36 g
Water:
11.02 g
Other:
3.6 g
| Contains more OtherOther | +16.7% |
| Contains more FatsFats | +67.1% |
~equal in
Protein
~21.6g
~equal in
Carbs
~62.36g
~equal in
Water
~11.02g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.219 g
Monounsaturated fat:
Mono. Fat
0.074 g
Polyunsaturated fat:
Poly. Fat
0.364 g
Saturated fat:
Sat. Fat
0.366 g
Monounsaturated fat:
Mono. Fat
0.123 g
Polyunsaturated fat:
Poly. Fat
0.61 g
| Contains less Sat. FatSaturated fat | -40.2% |
| Contains more Mono. FatMonounsaturated fat | +66.2% |
| Contains more Poly. FatPolyunsaturated fat | +67.6% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Lower in Sodium |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Iron | 10.44mg | 5.02mg | 68% |
| Vitamin B1 | 0.437mg | 0.9mg | 39% |
| Manganese | 1.796mg | 1.06mg | 32% |
| Selenium | 12.8µg | 3.2µg | 17% |
| Copper | 0.984mg | 0.841mg | 16% |
| Folate | 388µg | 444µg | 14% |
| Calcium | 240mg | 123mg | 12% |
| Potassium | 1795mg | 1483mg | 9% |
| Vitamin B3 | 0.479mg | 1.955mg | 9% |
| Phosphorus | 301mg | 352mg | 7% |
| Magnesium | 190mg | 171mg | 5% |
| Vitamin B2 | 0.146mg | 0.193mg | 4% |
| Protein | 23.36g | 21.6g | 4% |
| Vitamin B5 | 0.732mg | 0.899mg | 3% |
| Vitamin B6 | 0.318mg | 0.286mg | 2% |
| Polyunsaturated fat | 0.364g | 0.61g | 2% |
| Saturated fat | 0.219g | 0.366g | 1% |
| Carbs | 60.27g | 62.36g | 1% |
| Fats | 0.85g | 1.42g | 1% |
| Fiber | 15.2g | 15.5g | 1% |
| Calories | 333kcal | 341kcal | 0% |
| Net carbs | 45.07g | 46.86g | N/A |
| Sugar | 2.11g | 2.12g | N/A |
| Zinc | 3.67mg | 3.65mg | 0% |
| Sodium | 16mg | 5mg | 0% |
| Vitamin E | 0.21mg | 0.21mg | 0% |
| Vitamin K | 5.6µg | 5.6µg | 0% |
| Choline | 66.2mg | 66.4mg | 0% |
| Monounsaturated fat | 0.074g | 0.123g | 0% |
| Tryptophan | 0.277mg | 0.256mg | 0% |
| Threonine | 0.983mg | 0.909mg | 0% |
| Isoleucine | 1.031mg | 0.954mg | 0% |
| Leucine | 1.865mg | 1.725mg | 0% |
| Lysine | 1.603mg | 1.483mg | 0% |
| Methionine | 0.351mg | 0.325mg | 0% |
| Phenylalanine | 1.263mg | 1.168mg | 0% |
| Valine | 1.222mg | 1.13mg | 0% |
| Histidine | 0.65mg | 0.601mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet | Equal | |
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
47%
63%
Minerals Daily Need Coverage Score
162%
117%
Comparison summary
Which food is lower in Sugar?
White beans raw is lower in Sugar (difference - 0.01g)
Which food is lower in Saturated fat?
White beans raw is lower in Saturated fat (difference - 0.147g)
Which food is richer in minerals?
White beans raw is relatively richer in minerals
Which food contains less Sodium?
Beans, black, mature seeds, raw contains less Sodium (difference - 11mg)
Which food is richer in vitamins?
Beans, black, mature seeds, raw is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes ()
Which food is cheaper?
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The foods are relatively equal in price ($)