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  6. White beans vs. Bean raw

White beans vs. Bean raw — In-Depth Nutrition Comparison

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Important differences between white beans and bean raw

  • Bean raw has more folate, copper, vitamin B1, selenium, phosphorus, fiber, vitamin B6, magnesium, potassium, and manganese than white beans.
  • Bean raw's daily need coverage for folate is 111% more.

The food varieties used in the comparison are Beans, white, mature seeds, cooked, boiled, without salt and Beans, pinto, mature seeds, raw.

Infographic

White beans vs Bean raw 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Contains less SodiumSodium -50%
Contains more MagnesiumMagnesium +179.4%
Contains more CalciumCalcium +25.6%
Contains more PotassiumPotassium +148.3%
Contains more IronIron +37%
Contains more CopperCopper +211.1%
Contains more ZincZinc +65.2%
Contains more PhosphorusPhosphorus +263.7%
Contains more ManganeseManganese +80.5%
Contains more SeleniumSelenium +2046.2%

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%
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 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
Contains more Vitamin EVitamin E +347.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +504.2%
Contains more Vitamin B2Vitamin B2 +360.9%
Contains more Vitamin B3Vitamin B3 +738.6%
Contains more Vitamin B5Vitamin B5 +242.8%
Contains more Vitamin B6Vitamin B6 +409.7%
Contains more Vitamin KVitamin K +60%
Contains more FolateFolate +548.1%
Contains more CholineCholine +88.6%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient White beans Bean raw DV% diff.
Folate 81µg 525µg 111%
Copper 0.287mg 0.893mg 67%
Vitamin B1 0.118mg 0.713mg 50%
Selenium 1.3µg 27.9µg 48%
Phosphorus 113mg 411mg 43%
Fiber 6.3g 15.5g 37%
Vitamin B6 0.093mg 0.474mg 29%
Magnesium 63mg 176mg 27%
Potassium 561mg 1393mg 24%
Protein 9.73g 21.42g 23%
Manganese 0.636mg 1.148mg 22%
Iron 3.7mg 5.07mg 17%
Starch 34.17g 14%
Vitamin B2 0.046mg 0.212mg 13%
Carbs 25.09g 62.55g 12%
Vitamin B5 0.229mg 0.785mg 11%
Calories 139kcal 347kcal 10%
Zinc 1.38mg 2.28mg 8%
Vitamin C 0mg 6.3mg 7%
Vitamin B3 0.14mg 1.174mg 6%
Choline 35.1mg 66.2mg 6%
Vitamin E 0.94mg 0.21mg 5%
Vitamin K 3.5µg 5.6µg 2%
Polyunsaturated fat 0.152g 0.407g 2%
Calcium 90mg 113mg 2%
Saturated fat 0.091g 0.235g 1%
Fats 0.35g 1.23g 1%
Net carbs 18.79g 47.05g N/A
Sugar 0.34g 2.11g N/A
Sodium 6mg 12mg 0%
Monounsaturated fat 0.031g 0.229g 0%
Tryptophan 0.115mg 0.237mg 0%
Threonine 0.409mg 0.81mg 0%
Isoleucine 0.429mg 0.871mg 0%
Leucine 0.776mg 1.558mg 0%
Lysine 0.668mg 1.356mg 0%
Methionine 0.146mg 0.259mg 0%
Phenylalanine 0.526mg 1.095mg 0%
Valine 0.509mg 0.998mg 0%
Histidine 0.271mg 0.556mg 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
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Contains more WaterWater +456.8%
Contains more ProteinProtein +120.1%
Contains more FatsFats +251.4%
Contains more CarbsCarbs +149.3%
Contains more OtherOther +98.3%

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
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains less Sat. FatSaturated fat -61.3%
Contains more Mono. FatMonounsaturated fat +638.7%
Contains more Poly. FatPolyunsaturated fat +167.8%

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.