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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
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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 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% 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 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 A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient White beans Great northern beans DV% diff.
Iron 3.7mg 2.13mg 20%
Phosphorus 113mg 165mg 7%
Choline 35.1mg 6%
Vitamin E 0.94mg 6%
Potassium 561mg 391mg 5%
Manganese 0.636mg 0.518mg 5%
Zinc 1.38mg 0.88mg 5%
Selenium 1.3µg 4.1µg 5%
Folate 81µg 102µg 5%
Copper 0.287mg 0.247mg 4%
Protein 9.73g 8.33g 3%
Fiber 6.3g 7g 3%
Magnesium 63mg 50mg 3%
Vitamin B3 0.14mg 0.681mg 3%
Vitamin K 3.5µg 3%
Vitamin B1 0.118mg 0.158mg 3%
Calcium 90mg 68mg 2%
Vitamin B6 0.093mg 0.117mg 2%
Vitamin B5 0.229mg 0.266mg 1%
Calories 139kcal 118kcal 1%
Vitamin B2 0.046mg 0.059mg 1%
Carbs 25.09g 21.09g 1%
Vitamin C 0mg 1.3mg 1%
Fats 0.35g 0.45g 0%
Net carbs 18.79g 14.09g N/A
Sugar 0.34g N/A
Sodium 6mg 2mg 0%
Saturated fat 0.091g 0.14g 0%
Monounsaturated fat 0.031g 0.021g 0%
Polyunsaturated fat 0.152g 0.187g 0%
Tryptophan 0.115mg 0.099mg 0%
Threonine 0.409mg 0.351mg 0%
Isoleucine 0.429mg 0.368mg 0%
Leucine 0.776mg 0.665mg 0%
Lysine 0.668mg 0.572mg 0%
Methionine 0.146mg 0.125mg 0%
Phenylalanine 0.526mg 0.451mg 0%
Valine 0.509mg 0.436mg 0%
Histidine 0.271mg 0.232mg 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
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%

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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. 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.