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
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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.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
9.73 g
Fats:
0.35 g
Carbs:
25.09 g
Water:
63.08 g
Other:
1.75 g
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
Saturated fat:
Sat. Fat
0.091 g
Monounsaturated fat:
Mono. Fat
0.031 g
Polyunsaturated fat:
Poly. Fat
0.152 g
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.
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| Rich in minerals |
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| Lower in Saturated fat |
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| Lower in Sugar |
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| Lower in Sodium |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| 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%
15%
Minerals Daily Need Coverage Score
53%
44%
Comparison summary
Which food is richer in minerals?
White beans is relatively richer in minerals
Which food is lower in Saturated fat?
White beans is lower in Saturated fat (difference - 0.049g)
Which food is lower in Sugar?
Great northern beans is lower in Sugar (difference - 0.34g)
Which food contains less Sodium?
Great northern beans contains less Sodium (difference - 4mg)
Which food is richer in vitamins?
Great northern beans is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)