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  6. White bread vs. Kidney beans raw

White bread vs. Kidney beans raw — In-Depth Nutrition Comparison

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What are the main differences between white bread and kidney beans raw?

  • White bread is richer in selenium, while kidney beans raw is higher in copper, fiber, folate, iron, phosphorus, potassium, magnesium, vitamin B6, and manganese.
  • Kidney beans raw's daily need coverage for copper is 95% higher.
  • Kidney beans raw has 7 times less selenium than white bread. White bread has 22µg of selenium, while kidney beans raw has 3.2µg.
  • White bread has a higher glycemic index (73) than kidney beans raw (22).

We used Bread, white, commercially prepared (includes soft bread crumbs) and Beans, kidney, all types, mature seeds, raw types in this comparison.

Infographic

White bread vs Kidney beans 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 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
Contains more SeleniumSelenium +587.5%
Contains more MagnesiumMagnesium +508.7%
Contains more PotassiumPotassium +1015.9%
Contains more IronIron +127.1%
Contains more CopperCopper +848.5%
Contains more ZincZinc +277%
Contains more PhosphorusPhosphorus +315.3%
Contains less SodiumSodium -95.1%
Contains more ManganeseManganese +90.5%
~equal in Calcium ~143mg

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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 0%
Contains more Vitamin B3Vitamin B3 +132%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +45.5%
Contains more Vitamin B6Vitamin B6 +356.3%
Contains more Vitamin KVitamin K +9400%
Contains more FolateFolate +255%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0.22mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.529mg
~equal in Vitamin B2 ~0.219mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient White bread Kidney beans raw DV% diff.
Copper 0.101mg 0.958mg 95%
Fiber 2.7g 24.9g 89%
Folate 111µg 394µg 71%
Iron 3.61mg 8.2mg 57%
Phosphorus 98mg 407mg 44%
Potassium 126mg 1406mg 38%
Selenium 22µg 3.2µg 34%
Protein 8.85g 23.58g 29%
Magnesium 23mg 140mg 28%
Vitamin B6 0.087mg 0.397mg 24%
Manganese 0.536mg 1.021mg 21%
Sodium 490mg 24mg 20%
Zinc 0.74mg 2.79mg 19%
Vitamin B3 4.78mg 2.06mg 17%
Vitamin K 0.2µg 19µg 16%
Starch 37.17g 15%
Polyunsaturated fat 1.602g 0.457g 8%
Vitamin C 0mg 4.5mg 5%
Vitamin B5 0.536mg 0.78mg 5%
Carbs 49.42g 60.01g 4%
Fats 3.33g 0.83g 4%
Saturated fat 0.698g 0.12g 3%
Choline 14.6mg 3%
Fructose 2.43g 3%
Calories 266kcal 333kcal 3%
Vitamin B2 0.243mg 0.219mg 2%
Monounsaturated fat 0.599g 0.064g 1%
Net carbs 46.72g 35.11g N/A
Calcium 144mg 143mg 0%
Sugar 5.67g 2.23g N/A
Vitamin E 0.22mg 0.22mg 0%
Vitamin B1 0.533mg 0.529mg 0%
Trans fat 0.027g 0g N/A
Tryptophan 0.279mg 0%
Threonine 0.992mg 0%
Isoleucine 1.041mg 0%
Leucine 1.882mg 0%
Lysine 1.618mg 0%
Methionine 0.355mg 0%
Phenylalanine 1.275mg 0%
Valine 1.233mg 0%
Histidine 0.656mg 0%
Omega-3 - EPA 0.001g 0g 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
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Contains more FatsFats +301.2%
Contains more WaterWater +210%
Contains more ProteinProtein +166.4%
Contains more CarbsCarbs +21.4%
Contains more OtherOther +93.4%

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
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 g
Contains more Mono. FatMonounsaturated fat +835.9%
Contains more Poly. FatPolyunsaturated fat +250.5%
Contains less Sat. FatSaturated fat -82.8%

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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.