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  6. White beans vs. Bean

White beans vs. Bean — In-Depth Nutrition Comparison

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How are White beans and Bean different?

  • White beans is higher in Iron, Folate, Copper, Potassium, Magnesium, and Vitamin E , however, Bean is richer in Selenium.
  • Daily need coverage for Iron from White beans is 43% higher.
  • White beans contains 6 times more Vitamin E than Bean. While White beans contains 0.94mg of Vitamin E , Bean contains only 0.15mg.
  • White beans has less Sugar.

Beans, white, mature seeds, cooked, boiled, without salt and Beans, baked, canned, no salt added are the varieties used in this article.

Infographic

White beans vs Bean 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.
White beans
White beans
7
:
3
Bean
Bean
Contains more Calcium +80%
Contains more Iron +1175.9%
Contains more Magnesium +96.9%
Contains more Potassium +89.5%
Contains more Copper +39.3%
Contains less Sodium -83.3%
Contains more Selenium +246.2%
Equal in Phosphorus - 104
Equal in Zinc - 1.4
White beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 139% 45% 49% 50% 1% 38% 96% 83% 8%
Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 11% 23% 45% 27% 1% 39% 69% 0% 25%
Contains more Calcium +80%
Contains more Iron +1175.9%
Contains more Magnesium +96.9%
Contains more Potassium +89.5%
Contains more Copper +39.3%
Contains less Sodium -83.3%
Contains more Selenium +246.2%
Equal in Phosphorus - 104
Equal in Zinc - 1.4

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.
White beans
White beans
4
:
6
Bean
Bean
Contains more Vitamin E +526.7%
Contains more Folate +237.5%
Contains more Vitamin K +337.5%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +27.1%
Contains more Vitamin B2 +30.4%
Contains more Vitamin B3 +207.1%
Contains more Vitamin B6 +39.8%
White 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% 0% 30% 11% 3% 14% 22% 61% 0% 9%
Bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 3% 0% 11% 38% 14% 9% 0% 30% 18% 0% 2%
Contains more Vitamin E +526.7%
Contains more Folate +237.5%
Contains more Vitamin K +337.5%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +27.1%
Contains more Vitamin B2 +30.4%
Contains more Vitamin B3 +207.1%
Contains more Vitamin B6 +39.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
White beans
White beans
3
:
2
Bean
Bean
Contains more Protein +102.7%
Contains more Carbs +22.4%
Contains more Fats +14.3%
Contains more Water +15.1%
Equal in Other - 1.71
White beans
10% 25% 63% 2%
Protein: 9.73 g
Fats: 0.35 g
Carbs: 25.09 g
Water: 63.08 g
Other: 1.75 g
Bean
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 Protein +102.7%
Contains more Carbs +22.4%
Contains more Fats +14.3%
Contains more Water +15.1%
Equal in Other - 1.71

Fat Type Comparison

Fat type breakdown side-by-side comparison
White beans
White beans
1
:
2
Bean
Bean
Contains less Saturated Fat -11.7%
Contains more Monounsaturated Fat +12.9%
Contains more Polyunsaturated fat +13.2%
White beans
33% 11% 55%
Saturated Fat: 0.091 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.152 g
Bean
33% 11% 55%
Saturated Fat: 0.103 g
Monounsaturated Fat: 0.035 g
Polyunsaturated fat: 0.172 g
Contains less Saturated Fat -11.7%
Contains more Monounsaturated Fat +12.9%
Contains more Polyunsaturated fat +13.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient White beans Bean Opinion
Net carbs 18.79g 14.99g White beans
Protein 9.73g 4.8g White beans
Fats 0.35g 0.4g Bean
Carbs 25.09g 20.49g White beans
Calories 139kcal 105kcal White beans
Sugar 0.34g 7.78g White beans
Fiber 6.3g 5.5g White beans
Calcium 90mg 50mg White beans
Iron 3.7mg 0.29mg White beans
Magnesium 63mg 32mg White beans
Phosphorus 113mg 104mg White beans
Potassium 561mg 296mg White beans
Sodium 6mg 1mg Bean
Zinc 1.38mg 1.4mg Bean
Copper 0.287mg 0.206mg White beans
Manganese 0.636mg White beans
Selenium 1.3µg 4.5µg Bean
Vitamin A 0IU 106IU Bean
Vitamin A RAE 0µg 5µg Bean
Vitamin E 0.94mg 0.15mg White beans
Vitamin C 0mg 3.1mg Bean
Vitamin B1 0.118mg 0.15mg Bean
Vitamin B2 0.046mg 0.06mg Bean
Vitamin B3 0.14mg 0.43mg Bean
Vitamin B5 0.229mg White beans
Vitamin B6 0.093mg 0.13mg Bean
Folate 81µg 24µg White beans
Vitamin K 3.5µg 0.8µg White beans
Tryptophan 0.115mg White beans
Threonine 0.409mg White beans
Isoleucine 0.429mg White beans
Leucine 0.776mg White beans
Lysine 0.668mg White beans
Methionine 0.146mg White beans
Phenylalanine 0.526mg White beans
Valine 0.509mg White beans
Histidine 0.271mg White beans
Saturated Fat 0.091g 0.103g White beans
Monounsaturated Fat 0.031g 0.035g Bean
Polyunsaturated fat 0.152g 0.172g Bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
White beans Bean
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
14%
White beans
11%
Bean
Minerals Daily Need Coverage Score
53%
White beans
25%
Bean

Comparison summary

Which food is lower in Sugar?
White beans
White beans is lower in Sugar (difference - 7.44g)
Which food is lower in Saturated Fat?
White beans
White beans is lower in Saturated Fat (difference - 0.012g)
Which food is lower in glycemic index?
White beans
White beans is lower in glycemic index (difference - 33)
Which food is cheaper?
White beans
White beans is cheaper (difference - $1.5)
Which food is richer in minerals?
White beans
White beans is relatively richer in minerals
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 5mg)
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. White beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175203/nutrients
  2. Bean - 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.