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  6. White beans vs. Yellow beans

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

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How are White beans and Yellow beans different?

  • White beans is richer in Iron, Copper, Manganese, and Potassium, while Yellow beans is higher in Fiber, Phosphorus, and Vitamin B1.
  • Yellow beans covers your daily need of Fiber 16% more than White beans.
  • White beans contains 2 times more Potassium than Yellow beans. White beans contains 561mg of Potassium, while Yellow beans contains 325mg.

Beans, white, mature seeds, cooked, boiled, without salt and Beans, yellow, mature seeds, cooked, boiled, without salt types were used in this article.

Infographic

White beans vs Yellow 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 53% 19% 29% 93% 62% 29% 78% 0.65% 59% 7.1%
Contains more CalciumCalcium +45.2%
Contains more PotassiumPotassium +72.6%
Contains more IronIron +49.2%
Contains more CopperCopper +54.3%
Contains more ZincZinc +30.2%
Contains more ManganeseManganese +39.8%
Contains more MagnesiumMagnesium +17.5%
Contains more PhosphorusPhosphorus +61.9%
Contains less SodiumSodium -16.7%
~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 6% 0.12% 19% 0% 47% 24% 13% 14% 30% 0% 8.8% 61% 19%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +58.5%
Contains more Vitamin B2Vitamin B2 +123.9%
Contains more Vitamin B3Vitamin B3 +405.7%
Contains more Vitamin B6Vitamin B6 +38.7%
~equal in Vitamin E ~0.94mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.229mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~3.5µg
~equal in Folate ~81µg
~equal in Choline ~35.2mg

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
9% 25% 63%
Protein: 9.16 g
Fats: 1.08 g
Carbs: 25.28 g
Water: 62.98 g
Other: 1.5 g
Contains more OtherOther +16.7%
Contains more FatsFats +208.6%
~equal in Protein ~9.16g
~equal in Carbs ~25.28g
~equal in Water ~62.98g

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% 56%
Saturated Fat: Sat. Fat 0.279 g
Monounsaturated Fat: Mono. Fat 0.094 g
Polyunsaturated fat: Poly. Fat 0.466 g
Contains less Sat. FatSaturated Fat -67.4%
Contains more Mono. FatMonounsaturated Fat +203.2%
Contains more Poly. FatPolyunsaturated fat +206.6%

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

All nutrients comparison - raw data values

Nutrient White beans Yellow beans Opinion
Calories 139kcal 144kcal Yellow beans
Protein 9.73g 9.16g White beans
Fats 0.35g 1.08g Yellow beans
Vitamin C 0mg 1.8mg Yellow beans
Net carbs 18.79g 14.88g White beans
Carbs 25.09g 25.28g Yellow beans
Magnesium 63mg 74mg Yellow beans
Calcium 90mg 62mg White beans
Potassium 561mg 325mg White beans
Iron 3.7mg 2.48mg White beans
Sugar 0.34g 0.34g
Fiber 6.3g 10.4g Yellow beans
Copper 0.287mg 0.186mg White beans
Zinc 1.38mg 1.06mg White beans
Phosphorus 113mg 183mg Yellow beans
Sodium 6mg 5mg Yellow beans
Vitamin A 0IU 2IU Yellow beans
Vitamin E 0.94mg 0.94mg
Manganese 0.636mg 0.455mg White beans
Selenium 1.3µg 1.3µg
Vitamin B1 0.118mg 0.187mg Yellow beans
Vitamin B2 0.046mg 0.103mg Yellow beans
Vitamin B3 0.14mg 0.708mg Yellow beans
Vitamin B5 0.229mg 0.229mg
Vitamin B6 0.093mg 0.129mg Yellow beans
Vitamin K 3.5µg 3.5µg
Folate 81µg 81µg
Choline 35.1mg 35.2mg Yellow beans
Saturated Fat 0.091g 0.279g White beans
Monounsaturated Fat 0.031g 0.094g Yellow beans
Polyunsaturated fat 0.152g 0.466g Yellow beans
Tryptophan 0.115mg 0.108mg White beans
Threonine 0.409mg 0.386mg White beans
Isoleucine 0.429mg 0.405mg White beans
Leucine 0.776mg 0.732mg White beans
Lysine 0.668mg 0.629mg White beans
Methionine 0.146mg 0.138mg White beans
Phenylalanine 0.526mg 0.496mg White beans
Valine 0.509mg 0.479mg White beans
Histidine 0.271mg 0.255mg White beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
White beans Yellow 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
19%
Yellow beans
Minerals Daily Need Coverage Score
53%
White beans
43%
Yellow beans

Comparison summary

Which food contains less Sodium?
Yellow beans
Yellow beans contains less Sodium (difference - 1mg)
Which food is richer in vitamins?
Yellow beans
Yellow beans is relatively richer in vitamins
Which food is lower in Saturated Fat?
White beans
White beans is lower in Saturated Fat (difference - 0.188g)
Which food is richer in minerals?
White beans
White beans is relatively richer in minerals
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 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. Yellow beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173752/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.