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

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Significant differences between white beans and white beans

    Specific food types used in this comparison are Beans, white, mature seeds, cooked, boiled, without salt and Beans, white, mature seeds, cooked, boiled, without salt.

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    White beans vs White 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 45% 27% 50% 139% 96% 38% 48% 0.78% 83% 7.1%
    ~equal in Magnesium ~63mg
    ~equal in Calcium ~90mg
    ~equal in Potassium ~561mg
    ~equal in Iron ~3.7mg
    ~equal in Copper ~0.287mg
    ~equal in Zinc ~1.38mg
    ~equal in Phosphorus ~113mg
    ~equal in Sodium ~6mg
    ~equal in Manganese ~0.636mg
    ~equal in Selenium ~1.3µg

    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% 0% 19% 0% 30% 11% 2.6% 14% 21% 0% 8.8% 61% 19%
    ~equal in Vitamin C ~0mg
    ~equal in Vitamin A ~0IU
    ~equal in Vitamin E ~0.94mg
    ~equal in Vitamin D ~0µg
    ~equal in Vitamin B1 ~0.118mg
    ~equal in Vitamin B2 ~0.046mg
    ~equal in Vitamin B3 ~0.14mg
    ~equal in Vitamin B5 ~0.229mg
    ~equal in Vitamin B6 ~0.093mg
    ~equal in Vitamin B12 ~0µg
    ~equal in Vitamin K ~3.5µg
    ~equal in Folate ~81µg
    ~equal in Choline ~35.1mg

    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
    10% 25% 63% 2%
    Protein: 9.73 g
    Fats: 0.35 g
    Carbs: 25.09 g
    Water: 63.08 g
    Other: 1.75 g
    ~equal in Protein ~9.73g
    ~equal in Fats ~0.35g
    ~equal in Carbs ~25.09g
    ~equal in Water ~63.08g
    ~equal in Other ~1.75g

    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
    33% 11% 55%
    Saturated Fat: Sat. Fat 0.091 g
    Monounsaturated Fat: Mono. Fat 0.031 g
    Polyunsaturated fat: Poly. Fat 0.152 g
    ~equal in Saturated Fat ~0.091g
    ~equal in Monounsaturated Fat ~0.031g
    ~equal in Polyunsaturated fat ~0.152g

    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 White beans
    Lower in Cholesterol Equal
    Lower in Sugar Equal
    Lower in Sodium Equal
    Lower in Saturated Fat Equal
    Lower in Glycemic Index Equal
    Lower in price Equal
    Rich in minerals Equal
    Rich in vitamins Equal

    All nutrients comparison - raw data values

    Nutrient White beans White beans Opinion
    Calories 139kcal 139kcal
    Protein 9.73g 9.73g
    Fats 0.35g 0.35g
    Net carbs 18.79g 18.79g
    Carbs 25.09g 25.09g
    Magnesium 63mg 63mg
    Calcium 90mg 90mg
    Potassium 561mg 561mg
    Iron 3.7mg 3.7mg
    Sugar 0.34g 0.34g
    Fiber 6.3g 6.3g
    Copper 0.287mg 0.287mg
    Zinc 1.38mg 1.38mg
    Phosphorus 113mg 113mg
    Sodium 6mg 6mg
    Vitamin E 0.94mg 0.94mg
    Manganese 0.636mg 0.636mg
    Selenium 1.3µg 1.3µg
    Vitamin B1 0.118mg 0.118mg
    Vitamin B2 0.046mg 0.046mg
    Vitamin B3 0.14mg 0.14mg
    Vitamin B5 0.229mg 0.229mg
    Vitamin B6 0.093mg 0.093mg
    Vitamin K 3.5µg 3.5µg
    Folate 81µg 81µg
    Choline 35.1mg 35.1mg
    Saturated Fat 0.091g 0.091g
    Monounsaturated Fat 0.031g 0.031g
    Polyunsaturated fat 0.152g 0.152g
    Tryptophan 0.115mg 0.115mg
    Threonine 0.409mg 0.409mg
    Isoleucine 0.429mg 0.429mg
    Leucine 0.776mg 0.776mg
    Lysine 0.668mg 0.668mg
    Methionine 0.146mg 0.146mg
    Phenylalanine 0.526mg 0.526mg
    Valine 0.509mg 0.509mg
    Histidine 0.271mg 0.271mg

    Which food is preferable for your diet?

    ok
    ok
    is better in case of low diet
    White beans White beans
    Low Calories diet Equal
    Low Fats diet Equal
    Low Carbs diet Equal
    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
    14%
    White beans
    Minerals Daily Need Coverage Score
    53%
    White beans
    53%
    White beans

    Comparison summary

    Which food contains less Cholesterol?
    ?
    The foods are relatively equal in Cholesterol (0 mg)
    Which food contains less Sugar?
    ?
    The foods are relatively equal in Sugar (0.34 g)
    Which food contains less Sodium?
    ?
    The foods are relatively equal in Sodium (6 mg)
    Which food contains less Saturated Fat?
    ?
    The foods are relatively equal in Saturated Fat (0.091 g)
    Which food is lower in glycemic index?
    ?
    The foods have equal glycemic indexes ()
    Which food is cheaper?
    ?
    The foods are relatively equal in price ($)
    Which food is richer in minerals?
    ?
    It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
    Which food is richer in vitamins?
    ?
    It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

    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. White beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175203/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.