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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 45% 27% 50% 139% 96% 38% 48% 0.78% 83% 7.1%
Bean
Bean
2
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 MagnesiumMagnesium +96.9%
Contains more CalciumCalcium +80%
Contains more PotassiumPotassium +89.5%
Contains more IronIron +1175.9%
Contains more CopperCopper +39.3%
Contains more ManganeseManganese +∞%
Contains less SodiumSodium -83.3%
Contains more SeleniumSelenium +246.2%
~equal in Zinc ~1.4mg
~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.
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% 19% 0% 30% 11% 2.6% 14% 21% 0% 8.8% 61% 19%
Bean
Bean
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% 6.4% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
Contains more Vitamin EVitamin E +526.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +337.5%
Contains more FolateFolate +237.5%
Contains more CholineCholine +14%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +27.1%
Contains more Vitamin B2Vitamin B2 +30.4%
Contains more Vitamin B3Vitamin B3 +207.1%
Contains more Vitamin B6Vitamin B6 +39.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Bean
2
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 +102.7%
Contains more CarbsCarbs +22.4%
Contains more FatsFats +14.3%
Contains more WaterWater +15.1%
~equal in Other ~1.71g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 55%
Saturated Fat: Sat. Fat 0.091 g
Monounsaturated Fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.152 g
Bean
Bean
2
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 less Sat. FatSaturated Fat -11.7%
Contains more Mono. FatMonounsaturated Fat +12.9%
Contains more Poly. FatPolyunsaturated 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
Calories 139kcal 105kcal White beans
Protein 9.73g 4.8g White beans
Fats 0.35g 0.4g Bean
Vitamin C 0mg 3.1mg Bean
Net carbs 18.79g 14.99g White beans
Carbs 25.09g 20.49g White beans
Magnesium 63mg 32mg White beans
Calcium 90mg 50mg White beans
Potassium 561mg 296mg White beans
Iron 3.7mg 0.29mg White beans
Sugar 0.34g 7.78g White beans
Fiber 6.3g 5.5g White beans
Copper 0.287mg 0.206mg White beans
Zinc 1.38mg 1.4mg Bean
Phosphorus 113mg 104mg White beans
Sodium 6mg 1mg Bean
Vitamin A 0IU 106IU Bean
Vitamin A 0µg 5µg Bean
Vitamin E 0.94mg 0.15mg White beans
Manganese 0.636mg White beans
Selenium 1.3µg 4.5µg 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
Vitamin K 3.5µg 0.8µg White beans
Folate 81µg 24µg White beans
Choline 35.1mg 30.8mg White beans
Saturated Fat 0.091g 0.103g White beans
Monounsaturated Fat 0.031g 0.035g Bean
Polyunsaturated fat 0.152g 0.172g Bean
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
White beans Bean
Low Calories diet ok
Low Fats diet ok
Low Carbs 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.