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  6. White Bread vs. Bean

White Bread vs. Bean — In-Depth Nutrition Comparison

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How are White Bread and Bean different?

  • White Bread has more Iron, Vitamin B1, Selenium, Vitamin B3, Folate, Vitamin B2, and Calcium, however, Bean is richer in Copper, and Fiber.
  • White Bread covers your daily need of Iron 42% more than Bean.
  • White Bread has 490 times more Sodium than Bean. White Bread has 490mg of Sodium, while Bean has 1mg.

Bread, white, commercially prepared (includes soft bread crumbs) and Beans, baked, canned, no salt added types were used in this article.

Infographic

White Bread vs Bean 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.
White Bread
White Bread
4
:
6
Bean
Bean
Contains more Calcium +188%
Contains more Iron +1144.8%
Contains more Selenium +388.9%
Contains more Magnesium +39.1%
Contains more Potassium +134.9%
Contains less Sodium -99.8%
Contains more Zinc +89.2%
Contains more Copper +104%
Equal in Phosphorus - 104
White Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 44% 136% 17% 43% 12% 64% 21% 34% 70% 120%
Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 11% 23% 45% 27% 1% 39% 69% 0% 25%
Contains more Calcium +188%
Contains more Iron +1144.8%
Contains more Selenium +388.9%
Contains more Magnesium +39.1%
Contains more Potassium +134.9%
Contains less Sodium -99.8%
Contains more Zinc +89.2%
Contains more Copper +104%
Equal in Phosphorus - 104

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.
White Bread
White Bread
6
:
4
Bean
Bean
Contains more Vitamin E +46.7%
Contains more Vitamin B1 +255.3%
Contains more Vitamin B2 +305%
Contains more Vitamin B3 +1011.6%
Contains more Folate +362.5%
Contains more Vitamin A +10500%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +49.4%
Contains more Vitamin K +300%
White Bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 134% 57% 90% 33% 21% 84% 0% 1%
Bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 3% 0% 11% 38% 14% 9% 0% 30% 18% 0% 2%
Contains more Vitamin E +46.7%
Contains more Vitamin B1 +255.3%
Contains more Vitamin B2 +305%
Contains more Vitamin B3 +1011.6%
Contains more Folate +362.5%
Contains more Vitamin A +10500%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +49.4%
Contains more Vitamin K +300%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
White Bread
White Bread
4
:
1
Bean
Bean
Contains more Protein +84.4%
Contains more Fats +732.5%
Contains more Carbs +141.2%
Contains more Other +15.8%
Contains more Water +99.3%
White Bread
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 g
Bean
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Contains more Protein +84.4%
Contains more Fats +732.5%
Contains more Carbs +141.2%
Contains more Other +15.8%
Contains more Water +99.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
White Bread
White Bread
2
:
1
Bean
Bean
Contains more Monounsaturated Fat +1611.4%
Contains more Polyunsaturated fat +831.4%
Contains less Saturated Fat -85.2%
White Bread
24% 21% 55%
Saturated Fat: 0.698 g
Monounsaturated Fat: 0.599 g
Polyunsaturated fat: 1.602 g
Bean
33% 11% 55%
Saturated Fat: 0.103 g
Monounsaturated Fat: 0.035 g
Polyunsaturated fat: 0.172 g
Contains more Monounsaturated Fat +1611.4%
Contains more Polyunsaturated fat +831.4%
Contains less Saturated Fat -85.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
White Bread Bean
Lower in Sugar ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient White Bread Bean Opinion
Net carbs 46.72g 14.99g White Bread
Protein 8.85g 4.8g White Bread
Fats 3.33g 0.4g White Bread
Carbs 49.42g 20.49g White Bread
Calories 266kcal 105kcal White Bread
Starch 37.17g White Bread
Fructose 2.43g White Bread
Sugar 5.67g 7.78g White Bread
Fiber 2.7g 5.5g Bean
Calcium 144mg 50mg White Bread
Iron 3.61mg 0.29mg White Bread
Magnesium 23mg 32mg Bean
Phosphorus 98mg 104mg Bean
Potassium 126mg 296mg Bean
Sodium 490mg 1mg Bean
Zinc 0.74mg 1.4mg Bean
Copper 0.101mg 0.206mg Bean
Manganese 0.536mg White Bread
Selenium 22µg 4.5µg White Bread
Vitamin A 1IU 106IU Bean
Vitamin A RAE 0µg 5µg Bean
Vitamin E 0.22mg 0.15mg White Bread
Vitamin C 0mg 3.1mg Bean
Vitamin B1 0.533mg 0.15mg White Bread
Vitamin B2 0.243mg 0.06mg White Bread
Vitamin B3 4.78mg 0.43mg White Bread
Vitamin B5 0.536mg White Bread
Vitamin B6 0.087mg 0.13mg Bean
Folate 111µg 24µg White Bread
Vitamin K 0.2µg 0.8µg Bean
Trans Fat 0.027g 0g Bean
Saturated Fat 0.698g 0.103g Bean
Omega-3 - EPA 0.001g 0g White Bread
Monounsaturated Fat 0.599g 0.035g White Bread
Polyunsaturated fat 1.602g 0.172g White Bread
Omega-6 - Eicosadienoic acid 0.002g White Bread
Omega-3 - ALA 0.166g White Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
White Bread Bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
35%
White Bread
11%
Bean
Minerals Daily Need Coverage Score
56%
White Bread
25%
Bean

Comparison summary

Which food is lower in Sugar?
White Bread
White Bread is lower in Sugar (difference - 2.11g)
Which food is cheaper?
White Bread
White Bread is cheaper (difference - $1.5)
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 489mg)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 0.595g)
Which food is lower in glycemic index?
Bean
Bean is lower in glycemic index (difference - 40)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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 Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/nutrients
  2. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.