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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 11% 29% 58% 134% 27% 55% 3.3% 86% 4.4%
Contains more CalciumCalcium +289.2%
Contains more IronIron +132.9%
Contains more SeleniumSelenium +2650%
Contains more MagnesiumMagnesium +43.5%
Contains more PotassiumPotassium +163.5%
Contains more CopperCopper +298%
Contains more ZincZinc +35.1%
Contains more PhosphorusPhosphorus +31.6%
Contains less SodiumSodium -94.9%
Contains more ManganeseManganese +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.
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% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
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 12% 5.7% 23% 0% 33% 67% 42% 14% 24% 0% 102% 111% 0%
Contains more Vitamin B1Vitamin B1 +300.8%
Contains more Vitamin B3Vitamin B3 +112.5%
Contains more Vitamin B5Vitamin B5 +138.2%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +427.3%
Contains more Vitamin B2Vitamin B2 +19.3%
Contains more Vitamin B6Vitamin B6 +19.5%
Contains more Vitamin KVitamin K +20350%
Contains more FolateFolate +33.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient White bread Broad bean raw DV% diff.
Selenium 22µg 0.8µg 39%
Vitamin K 0.2µg 40.9µg 34%
Vitamin B1 0.533mg 0.133mg 33%
Copper 0.101mg 0.402mg 33%
Iron 3.61mg 1.55mg 26%
Sodium 490mg 25mg 20%
Fiber 2.7g 7.5g 19%
Vitamin B3 4.78mg 2.249mg 16%
Starch 37.17g 15%
Carbs 49.42g 17.63g 11%
Calcium 144mg 37mg 11%
Calories 266kcal 88kcal 9%
Folate 111µg 148µg 9%
Polyunsaturated fat 1.602g 0.342g 8%
Vitamin B5 0.536mg 0.225mg 6%
Vitamin E 0.22mg 1.16mg 6%
Potassium 126mg 332mg 6%
Manganese 0.536mg 0.661mg 5%
Phosphorus 98mg 129mg 4%
Vitamin B2 0.243mg 0.29mg 4%
Vitamin C 0mg 3.7mg 4%
Fats 3.33g 0.73g 4%
Fructose 2.43g 3%
Choline 14.6mg 3%
Saturated fat 0.698g 0.118g 3%
Protein 8.85g 7.92g 2%
Zinc 0.74mg 1mg 2%
Magnesium 23mg 33mg 2%
Vitamin A 0µg 17µg 2%
Monounsaturated fat 0.599g 0.104g 1%
Vitamin B6 0.087mg 0.104mg 1%
Net carbs 46.72g 10.13g N/A
Sugar 5.67g 9.21g N/A
Trans fat 0.027g 0g N/A
Omega-3 - EPA 0.001g N/A
Omega-3 - ALA 0.166g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 ProteinProtein +11.7%
Contains more FatsFats +356.2%
Contains more CarbsCarbs +180.3%
Contains more OtherOther +76.8%
Contains more WaterWater +99.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 g
21% 18% 61%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.104 g
Polyunsaturated fat: Poly. Fat 0.342 g
Contains more Mono. FatMonounsaturated fat +476%
Contains more Poly. FatPolyunsaturated fat +368.4%
Contains less Sat. FatSaturated fat -83.1%

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.