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  6. White beans vs. Wheat Bread

White beans vs. Wheat Bread — In-Depth Nutrition Comparison

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A recap on differences between White beans and Wheat Bread

  • White beans has more Potassium, and Copper, however, Wheat Bread is higher in Selenium, Vitamin B3, Manganese, Vitamin B1, Vitamin B2, Phosphorus, and Calcium.
  • Wheat Bread covers your daily Selenium needs 58% more than White beans.
  • Wheat Bread contains 3 times less Potassium than White beans. White beans contains 561mg of Potassium, while Wheat Bread contains 223mg.
  • White beans has less Sodium.

Food varieties used in this article are Beans, white, mature seeds, cooked, boiled, without salt and Bread, wheat, toasted.

Infographic

White beans vs Wheat Bread 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 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Contains more PotassiumPotassium +151.6%
Contains more CopperCopper +44.9%
Contains less SodiumSodium -99%
Contains more CalciumCalcium +83.3%
Contains more IronIron +10.5%
Contains more PhosphorusPhosphorus +66.4%
Contains more ManganeseManganese +116.5%
Contains more SeleniumSelenium +2469.2%
~equal in Magnesium ~59mg
~equal in Zinc ~1.47mg

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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Contains more Vitamin EVitamin E +291.7%
Contains more CholineCholine +58.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +272%
Contains more Vitamin B2Vitamin B2 +730.4%
Contains more Vitamin B3Vitamin B3 +4364.3%
Contains more Vitamin B5Vitamin B5 +99.1%
Contains more Vitamin B6Vitamin B6 +64.5%
Contains more Vitamin KVitamin K +62.9%
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~86µg

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
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Contains more WaterWater +160.3%
Contains more ProteinProtein +33.2%
Contains more FatsFats +1120%
Contains more CarbsCarbs +122.3%
Contains more OtherOther +58.3%

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% 27% 46%
Saturated Fat: Sat. Fat 0.989 g
Monounsaturated Fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
Contains less Sat. FatSaturated Fat -90.8%
Contains more Mono. FatMonounsaturated Fat +3187.1%
Contains more Poly. FatPolyunsaturated fat +1031.6%

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 Wheat Bread
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient White beans Wheat Bread Opinion
Calories 139kcal 313kcal Wheat Bread
Protein 9.73g 12.96g Wheat Bread
Fats 0.35g 4.27g Wheat Bread
Vitamin C 0mg 0.2mg Wheat Bread
Net carbs 18.79g 51.07g Wheat Bread
Carbs 25.09g 55.77g Wheat Bread
Magnesium 63mg 59mg White beans
Calcium 90mg 165mg Wheat Bread
Potassium 561mg 223mg White beans
Iron 3.7mg 4.09mg Wheat Bread
Sugar 0.34g 6.42g White beans
Fiber 6.3g 4.7g White beans
Copper 0.287mg 0.198mg White beans
Zinc 1.38mg 1.47mg Wheat Bread
Phosphorus 113mg 188mg Wheat Bread
Sodium 6mg 601mg White beans
Vitamin E 0.94mg 0.24mg White beans
Manganese 0.636mg 1.377mg Wheat Bread
Selenium 1.3µg 33.4µg Wheat Bread
Vitamin B1 0.118mg 0.439mg Wheat Bread
Vitamin B2 0.046mg 0.382mg Wheat Bread
Vitamin B3 0.14mg 6.25mg Wheat Bread
Vitamin B5 0.229mg 0.456mg Wheat Bread
Vitamin B6 0.093mg 0.153mg Wheat Bread
Vitamin K 3.5µg 5.7µg Wheat Bread
Folate 81µg 86µg Wheat Bread
Choline 35.1mg 22.1mg White beans
Saturated Fat 0.091g 0.989g White beans
Monounsaturated Fat 0.031g 1.019g Wheat Bread
Polyunsaturated fat 0.152g 1.72g Wheat Bread
Tryptophan 0.115mg 0.092mg White beans
Threonine 0.409mg 0.299mg White beans
Isoleucine 0.429mg 0.258mg White beans
Leucine 0.776mg 0.461mg White beans
Lysine 0.668mg 0.215mg White beans
Methionine 0.146mg 0.105mg White beans
Phenylalanine 0.526mg 0.315mg White beans
Valine 0.509mg 0.31mg White beans
Histidine 0.271mg 0.15mg White beans
Omega-3 - ALA 0.161g Wheat Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
White beans Wheat Bread
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
36%
Wheat Bread
Minerals Daily Need Coverage Score
53%
White beans
89%
Wheat Bread

Comparison summary

Which food is lower in Sugar?
White beans
White beans is lower in Sugar (difference - 6.08g)
Which food contains less Sodium?
White beans
White beans contains less Sodium (difference - 595mg)
Which food is lower in Saturated Fat?
White beans
White beans is lower in Saturated Fat (difference - 0.898g)
Which food is lower in glycemic index?
White beans
White beans is lower in glycemic index (difference - 60)
Which food is cheaper?
White beans
White beans is cheaper (difference - $0.3)
Which food is richer in minerals?
Wheat Bread
Wheat Bread is relatively richer in minerals
Which food is richer in vitamins?
Wheat Bread
Wheat Bread is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.