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  6. White beans vs. Beans

White beans vs. Beans — In-Depth Nutrition Comparison

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How are white beans and beans different?

  • White beans is higher in iron, folate, copper, potassium, magnesium, and vitamin E; however, beans are richer in selenium.
  • Daily need coverage for iron for white beans is 43% higher.
  • White beans contains 6 times more vitamin E than beans. While white beans contains 0.94mg of vitamin E, beans contain 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 Beans 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 45% 27% 50% 139% 96% 38% 48% 0.78% 83% 7.1%
Beans
Beans
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%
Beans
Beans
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% 1.7% 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

All nutrients comparison - raw data values

Nutrient White beans Beans DV% diff.
Iron 3.7mg 0.29mg 43%
Manganese 0.636mg 28%
Folate 81µg 24µg 14%
Protein 9.73g 4.8g 10%
Copper 0.287mg 0.206mg 9%
Potassium 561mg 296mg 8%
Magnesium 63mg 32mg 7%
Selenium 1.3µg 4.5µg 6%
Vitamin E 0.94mg 0.15mg 5%
Vitamin B5 0.229mg 5%
Calcium 90mg 50mg 4%
Vitamin B6 0.093mg 0.13mg 3%
Fiber 6.3g 5.5g 3%
Vitamin C 0mg 3.1mg 3%
Vitamin B1 0.118mg 0.15mg 3%
Vitamin K 3.5µg 0.8µg 2%
Vitamin B3 0.14mg 0.43mg 2%
Calories 139kcal 105kcal 2%
Carbs 25.09g 20.49g 2%
Vitamin A 0µg 5µg 1%
Phosphorus 113mg 104mg 1%
Vitamin B2 0.046mg 0.06mg 1%
Choline 35.1mg 30.8mg 1%
Fats 0.35g 0.4g 0%
Net carbs 18.79g 14.99g N/A
Sugar 0.34g 7.78g N/A
Zinc 1.38mg 1.4mg 0%
Sodium 6mg 1mg 0%
Saturated fat 0.091g 0.103g 0%
Monounsaturated fat 0.031g 0.035g 0%
Polyunsaturated fat 0.152g 0.172g 0%
Tryptophan 0.115mg 0%
Threonine 0.409mg 0%
Isoleucine 0.429mg 0%
Leucine 0.776mg 0%
Lysine 0.668mg 0%
Methionine 0.146mg 0%
Phenylalanine 0.526mg 0%
Valine 0.509mg 0%
Histidine 0.271mg 0%

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
Beans
Beans
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
Beans
Beans
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%

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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. Beans - 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.