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  6. White beans raw vs. Beans, black, mature seeds, raw

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

White beans raw vs 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 122% 37% 131% 188% 280% 100% 151% 0.65% 138% 17%
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%
~equal in Magnesium ~171mg
~equal in Zinc ~3.65mg

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 0% 0% 4.2% 0% 109% 34% 9% 44% 73% 0% 14% 291% 36%
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% 225% 45% 37% 54% 66% 0% 14% 333% 36%
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%
~equal in Vitamin C ~0mg
~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
~equal in Choline ~66.4mg

All nutrients comparison - raw data values

Nutrient White beans raw Beans, black, mature seeds, raw 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 60% 11% 4%
Protein: 23.36 g
Fats: 0.85 g
Carbs: 60.27 g
Water: 11.32 g
Other: 4.2 g
22% 62% 11% 4%
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
33% 11% 55%
Saturated fat: Sat. Fat 0.219 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.364 g
33% 11% 56%
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%

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. White beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175202/nutrients
  2. Beans, black, mature seeds, raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173734/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.