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  6. White beans vs. French beans

White beans vs. French beans — In-Depth Nutrition Comparison

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Summary of differences between white beans and french beans

  • White beans has more iron, copper, manganese, zinc, and potassium, while french beans has more fiber.
  • White beans covers your daily need for iron, 33% more than french beans.
  • White beans contains 2 times more copper than french beans. While white beans contains 0.287mg of copper, french beans contains only 0.115mg.

These are the specific foods used in this comparison Beans, white, mature seeds, cooked, boiled, without salt and Beans, french, mature seeds, cooked, boiled, without salt.

Infographic

White beans vs French 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 40% 19% 33% 41% 38% 17% 44% 0.78% 50% 6.5%
Contains more MagnesiumMagnesium +12.5%
Contains more CalciumCalcium +42.9%
Contains more PotassiumPotassium +51.6%
Contains more IronIron +242.6%
Contains more CopperCopper +149.6%
Contains more ZincZinc +115.6%
Contains more ManganeseManganese +66.5%
~equal in Phosphorus ~102mg
~equal in Sodium ~6mg
~equal in Selenium ~1.2µg

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 4% 0% 0% 0% 33% 14% 10% 13% 24% 0% 0% 56% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +10.2%
Contains more Vitamin B2Vitamin B2 +34.8%
Contains more Vitamin B3Vitamin B3 +290%
Contains more Vitamin B6Vitamin B6 +12.9%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.222mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~75µg

All nutrients comparison - raw data values

Nutrient White beans French beans DV% diff.
Iron 3.7mg 1.08mg 33%
Copper 0.287mg 0.115mg 19%
Fiber 6.3g 9.4g 12%
Manganese 0.636mg 0.382mg 11%
Zinc 1.38mg 0.64mg 7%
Vitamin E 0.94mg 6%
Choline 35.1mg 6%
Potassium 561mg 370mg 6%
Protein 9.73g 7.05g 5%
Vitamin K 3.5µg 3%
Calcium 90mg 63mg 3%
Vitamin B3 0.14mg 0.546mg 3%
Polyunsaturated fat 0.152g 0.453g 2%
Folate 81µg 75µg 2%
Magnesium 63mg 56mg 2%
Phosphorus 113mg 102mg 2%
Calories 139kcal 129kcal 1%
Vitamin B6 0.093mg 0.105mg 1%
Vitamin B2 0.046mg 0.062mg 1%
Vitamin B1 0.118mg 0.13mg 1%
Fats 0.35g 0.76g 1%
Vitamin C 0mg 1.2mg 1%
Carbs 25.09g 24.02g 0%
Net carbs 18.79g 14.62g N/A
Sugar 0.34g N/A
Sodium 6mg 6mg 0%
Selenium 1.3µg 1.2µg 0%
Vitamin B5 0.229mg 0.222mg 0%
Saturated fat 0.091g 0.083g 0%
Monounsaturated fat 0.031g 0.052g 0%
Tryptophan 0.115mg 0.083mg 0%
Threonine 0.409mg 0.297mg 0%
Isoleucine 0.429mg 0.311mg 0%
Leucine 0.776mg 0.563mg 0%
Lysine 0.668mg 0.484mg 0%
Methionine 0.146mg 0.106mg 0%
Phenylalanine 0.526mg 0.381mg 0%
Valine 0.509mg 0.369mg 0%
Histidine 0.271mg 0.196mg 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
7% 24% 67%
Protein: 7.05 g
Fats: 0.76 g
Carbs: 24.02 g
Water: 66.57 g
Other: 1.6 g
Contains more ProteinProtein +38%
Contains more FatsFats +117.1%
~equal in Carbs ~24.02g
~equal in Water ~66.57g
~equal in Other ~1.6g

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
14% 9% 77%
Saturated fat: Sat. Fat 0.083 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.453 g
Contains more Mono. FatMonounsaturated fat +67.7%
Contains more Poly. FatPolyunsaturated fat +198%
~equal in Saturated fat ~0.083g

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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. French beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173739/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.