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

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The main differences between white bread and baked beans

White bread is richer in vitamin B1, selenium, vitamin B3, iron, folate, vitamin B2, manganese, calcium, and vitamin B5, yet baked beans are richer in fiber.
Daily need coverage for vitamin B1 for white bread is 33% higher.
White bread contains 12 times more vitamin B3 than baked beans. White bread contains 4.78mg of vitamin B3, while baked beans contain 0.408mg.
Baked beans have a lower glycemic index than white bread.

Food types used in this article are Bread, white, commercially prepared (includes soft bread crumbs) and Beans, baked, home prepared.

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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.

White bread

Baked beans

Contains more CalciumCalcium	+136.1%
Contains more IronIron	+81.4%
Contains more ManganeseManganese	+110.2%
Contains more SeleniumSelenium	+286%

Contains more MagnesiumMagnesium	+87%
Contains more PotassiumPotassium	+184.1%
Contains more CopperCopper	+57.4%
Contains more PhosphorusPhosphorus	+11.2%
Contains less SodiumSodium	-13.9%

~equal in Zinc ~0.73mg

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

Baked beans

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+291.9%
Contains more Vitamin B2Vitamin B2	+395.9%
Contains more Vitamin B3Vitamin B3	+1071.6%
Contains more Vitamin B5Vitamin B5	+245.8%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+131.3%
Contains more CholineCholine	+∞%

Contains more Vitamin CVitamin C

+∞%

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B6 ~0.09mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B1	0.533mg	0.136mg	33%
Selenium	22µg	5.7µg	30%
Vitamin B3	4.78mg	0.408mg	27%
Iron	3.61mg	1.99mg	20%
Folate	111µg	48µg	16%
Vitamin B2	0.243mg	0.049mg	15%
Starch	37.17g		15%
Manganese	0.536mg	0.255mg	12%
Fiber	2.7g	5.5g	11%
Carbs	49.42g	21.63g	9%
Vitamin B5	0.536mg	0.155mg	8%
Calcium	144mg	61mg	8%
Protein	8.85g	5.54g	7%
Potassium	126mg	358mg	7%
Polyunsaturated fat	1.602g	0.74g	6%
Saturated fat	0.698g	1.948g	6%
Calories	266kcal	155kcal	6%
Copper	0.101mg	0.159mg	6%
Magnesium	23mg	43mg	5%
Monounsaturated fat	0.599g	2.133g	4%
Fructose	2.43g		3%
Fats	3.33g	5.15g	3%
Choline	14.6mg		3%
Sodium	490mg	422mg	3%
Cholesterol	0mg	5mg	2%
Phosphorus	98mg	109mg	2%
Vitamin C	0mg	1.1mg	1%
Vitamin E	0.22mg		1%
Net carbs	46.72g	16.13g	N/A
Sugar	5.67g		N/A
Zinc	0.74mg	0.73mg	0%
Vitamin B6	0.087mg	0.09mg	0%
Vitamin K	0.2µg		0%
Trans fat	0.027g	0g	N/A
Tryptophan		0.067mg	0%
Threonine		0.228mg	0%
Isoleucine		0.242mg	0%
Leucine		0.428mg	0%
Lysine		0.379mg	0%
Methionine		0.086mg	0%
Phenylalanine		0.287mg	0%
Valine		0.282mg	0%
Histidine		0.153mg	0%
Omega-3 - EPA	0.001g		N/A
Omega-3 - ALA	0.166g		N/A
Omega-6 - Eicosadienoic acid	0.002g		N/A