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  6. White Bread vs. Broad bean raw

White Bread vs. Broad bean raw — In-Depth Nutrition Comparison

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Important differences between White Bread and Broad bean raw

  • White Bread has more Selenium, Vitamin B1, Iron, Vitamin B3, and Calcium, however, Broad bean raw has more Vitamin K, Copper, Fiber, and Folate.
  • White Bread's daily need coverage for Selenium is 39% more.
  • White Bread has 20 times more Sodium than Broad bean raw. White Bread has 490mg of Sodium, while Broad bean raw has 25mg.

The food varieties used in the comparison are Bread, white, commercially prepared (includes soft bread crumbs) and Beans, fava, in pod, raw.

Infographic

White Bread vs Broad bean raw 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
3
:
7
Broad bean raw
Broad bean raw
Contains more Calcium +289.2%
Contains more Iron +132.9%
Contains more Selenium +2650%
Contains more Magnesium +43.5%
Contains more Phosphorus +31.6%
Contains more Potassium +163.5%
Contains less Sodium -94.9%
Contains more Zinc +35.1%
Contains more Copper +298%
Contains more Manganese +23.3%
White Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 44% 136% 17% 43% 12% 64% 21% 34% 70% 120%
Broad bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 59% 24% 56% 30% 4% 28% 134% 87% 5%
Contains more Calcium +289.2%
Contains more Iron +132.9%
Contains more Selenium +2650%
Contains more Magnesium +43.5%
Contains more Phosphorus +31.6%
Contains more Potassium +163.5%
Contains less Sodium -94.9%
Contains more Zinc +35.1%
Contains more Copper +298%
Contains more Manganese +23.3%

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
3
:
7
Broad bean raw
Broad bean raw
Contains more Vitamin B1 +300.8%
Contains more Vitamin B3 +112.5%
Contains more Vitamin B5 +138.2%
Contains more Vitamin A +33200%
Contains more Vitamin E +427.3%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +19.3%
Contains more Vitamin B6 +19.5%
Contains more Folate +33.3%
Contains more Vitamin K +20350%
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%
Broad bean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 20% 24% 0% 13% 34% 67% 43% 14% 24% 111% 0% 103%
Contains more Vitamin B1 +300.8%
Contains more Vitamin B3 +112.5%
Contains more Vitamin B5 +138.2%
Contains more Vitamin A +33200%
Contains more Vitamin E +427.3%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +19.3%
Contains more Vitamin B6 +19.5%
Contains more Folate +33.3%
Contains more Vitamin K +20350%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
White Bread
White Bread
4
:
1
Broad bean raw
Broad bean raw
Contains more Protein +11.7%
Contains more Fats +356.2%
Contains more Carbs +180.3%
Contains more Other +76.8%
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
Broad bean raw
8% 18% 73%
Protein: 7.92 g
Fats: 0.73 g
Carbs: 17.63 g
Water: 72.6 g
Other: 1.12 g
Contains more Protein +11.7%
Contains more Fats +356.2%
Contains more Carbs +180.3%
Contains more Other +76.8%
Contains more Water +99.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
White Bread
White Bread
2
:
1
Broad bean raw
Broad bean raw
Contains more Monounsaturated Fat +476%
Contains more Polyunsaturated fat +368.4%
Contains less Saturated Fat -83.1%
White Bread
24% 21% 55%
Saturated Fat: 0.698 g
Monounsaturated Fat: 0.599 g
Polyunsaturated fat: 1.602 g
Broad bean raw
21% 18% 61%
Saturated Fat: 0.118 g
Monounsaturated Fat: 0.104 g
Polyunsaturated fat: 0.342 g
Contains more Monounsaturated Fat +476%
Contains more Polyunsaturated fat +368.4%
Contains less Saturated Fat -83.1%

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 Broad bean raw
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient White Bread Broad bean raw Opinion
Net carbs 46.72g 10.13g White Bread
Protein 8.85g 7.92g White Bread
Fats 3.33g 0.73g White Bread
Carbs 49.42g 17.63g White Bread
Calories 266kcal 88kcal White Bread
Starch 37.17g White Bread
Fructose 2.43g White Bread
Sugar 5.67g 9.21g White Bread
Fiber 2.7g 7.5g Broad bean raw
Calcium 144mg 37mg White Bread
Iron 3.61mg 1.55mg White Bread
Magnesium 23mg 33mg Broad bean raw
Phosphorus 98mg 129mg Broad bean raw
Potassium 126mg 332mg Broad bean raw
Sodium 490mg 25mg Broad bean raw
Zinc 0.74mg 1mg Broad bean raw
Copper 0.101mg 0.402mg Broad bean raw
Manganese 0.536mg 0.661mg Broad bean raw
Selenium 22µg 0.8µg White Bread
Vitamin A 1IU 333IU Broad bean raw
Vitamin A RAE 0µg 17µg Broad bean raw
Vitamin E 0.22mg 1.16mg Broad bean raw
Vitamin C 0mg 3.7mg Broad bean raw
Vitamin B1 0.533mg 0.133mg White Bread
Vitamin B2 0.243mg 0.29mg Broad bean raw
Vitamin B3 4.78mg 2.249mg White Bread
Vitamin B5 0.536mg 0.225mg White Bread
Vitamin B6 0.087mg 0.104mg Broad bean raw
Folate 111µg 148µg Broad bean raw
Vitamin K 0.2µg 40.9µg Broad bean raw
Trans Fat 0.027g 0g Broad bean raw
Saturated Fat 0.698g 0.118g Broad bean raw
Omega-3 - EPA 0.001g White Bread
Monounsaturated Fat 0.599g 0.104g White Bread
Polyunsaturated fat 1.602g 0.342g 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 Broad bean raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
37%
Broad bean raw
Minerals Daily Need Coverage Score
56%
White Bread
43%
Broad bean raw

Comparison summary

Which food is lower in Sugar?
White Bread
White Bread is lower in Sugar (difference - 3.54g)
Which food is lower in glycemic index?
White Bread
White Bread is lower in glycemic index (difference - 6)
Which food is cheaper?
White Bread
White Bread is cheaper (difference - $0.6)
Which food contains less Sodium?
Broad bean raw
Broad bean raw contains less Sodium (difference - 465mg)
Which food is lower in Saturated Fat?
Broad bean raw
Broad bean raw is lower in Saturated Fat (difference - 0.58g)
Which food is richer in vitamins?
Broad bean raw
Broad bean raw is relatively richer in vitamins
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.

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. Broad bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168574/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.