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  6. White beans vs. Great northern beans

White beans vs. Great northern beans — In-Depth Nutrition Comparison

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A recap on differences between White beans and Great northern beans

  • White beans has more Iron, and Manganese, however, Great northern beans is higher in Phosphorus, Folate, and Selenium.
  • White beans covers your daily Iron needs 20% more than Great northern beans.
  • Great northern beans contains 2 times less Zinc than White beans. White beans contains 1.38mg of Zinc, while Great northern beans contains 0.88mg.

Food varieties used in this article are Beans, white, mature seeds, cooked, boiled, without salt and Beans, great northern, mature seeds, cooked, boiled, without salt.

Infographic

White beans vs Great northern beans 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 36% 20% 35% 80% 82% 24% 71% 0.26% 68% 22%
Contains more MagnesiumMagnesium +26%
Contains more CalciumCalcium +32.4%
Contains more PotassiumPotassium +43.5%
Contains more IronIron +73.7%
Contains more CopperCopper +16.2%
Contains more ZincZinc +56.8%
Contains more ManganeseManganese +22.8%
Contains more PhosphorusPhosphorus +46%
Contains less SodiumSodium -66.7%
Contains more SeleniumSelenium +215.4%

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 4.3% 0.06% 0% 0% 40% 14% 13% 16% 27% 0% 0% 77% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +33.9%
Contains more Vitamin B2Vitamin B2 +28.3%
Contains more Vitamin B3Vitamin B3 +386.4%
Contains more Vitamin B5Vitamin B5 +16.2%
Contains more Vitamin B6Vitamin B6 +25.8%
Contains more FolateFolate +25.9%
~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
8% 21% 69%
Protein: 8.33 g
Fats: 0.45 g
Carbs: 21.09 g
Water: 69 g
Other: 1.13 g
Contains more ProteinProtein +16.8%
Contains more CarbsCarbs +19%
Contains more OtherOther +54.9%
Contains more FatsFats +28.6%
~equal in Water ~69g

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
40% 6% 54%
Saturated Fat: Sat. Fat 0.14 g
Monounsaturated Fat: Mono. Fat 0.021 g
Polyunsaturated fat: Poly. Fat 0.187 g
Contains less Sat. FatSaturated Fat -35%
Contains more Mono. FatMonounsaturated Fat +47.6%
Contains more Poly. FatPolyunsaturated fat +23%

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 Great northern beans
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient White beans Great northern beans Opinion
Calories 139kcal 118kcal White beans
Protein 9.73g 8.33g White beans
Fats 0.35g 0.45g Great northern beans
Vitamin C 0mg 1.3mg Great northern beans
Net carbs 18.79g 14.09g White beans
Carbs 25.09g 21.09g White beans
Magnesium 63mg 50mg White beans
Calcium 90mg 68mg White beans
Potassium 561mg 391mg White beans
Iron 3.7mg 2.13mg White beans
Sugar 0.34g Great northern beans
Fiber 6.3g 7g Great northern beans
Copper 0.287mg 0.247mg White beans
Zinc 1.38mg 0.88mg White beans
Phosphorus 113mg 165mg Great northern beans
Sodium 6mg 2mg Great northern beans
Vitamin A 0IU 1IU Great northern beans
Vitamin E 0.94mg White beans
Manganese 0.636mg 0.518mg White beans
Selenium 1.3µg 4.1µg Great northern beans
Vitamin B1 0.118mg 0.158mg Great northern beans
Vitamin B2 0.046mg 0.059mg Great northern beans
Vitamin B3 0.14mg 0.681mg Great northern beans
Vitamin B5 0.229mg 0.266mg Great northern beans
Vitamin B6 0.093mg 0.117mg Great northern beans
Vitamin K 3.5µg White beans
Folate 81µg 102µg Great northern beans
Choline 35.1mg White beans
Saturated Fat 0.091g 0.14g White beans
Monounsaturated Fat 0.031g 0.021g White beans
Polyunsaturated fat 0.152g 0.187g Great northern beans
Tryptophan 0.115mg 0.099mg White beans
Threonine 0.409mg 0.351mg White beans
Isoleucine 0.429mg 0.368mg White beans
Leucine 0.776mg 0.665mg White beans
Lysine 0.668mg 0.572mg White beans
Methionine 0.146mg 0.125mg White beans
Phenylalanine 0.526mg 0.451mg White beans
Valine 0.509mg 0.436mg White beans
Histidine 0.271mg 0.232mg White beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
White beans Great northern beans
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
15%
Great northern beans
Minerals Daily Need Coverage Score
53%
White beans
44%
Great northern beans

Comparison summary

Which food is richer in minerals?
White beans
White beans is relatively richer in minerals
Which food is lower in Saturated Fat?
White beans
White beans is lower in Saturated Fat (difference - 0.049g)
Which food is lower in Sugar?
Great northern beans
Great northern beans is lower in Sugar (difference - 0.34g)
Which food contains less Sodium?
Great northern beans
Great northern beans contains less Sodium (difference - 4mg)
Which food is richer in vitamins?
Great northern beans
Great northern beans is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Great northern beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175191/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.