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  6. White bread vs. Navy bean raw

White bread vs. Navy bean raw — In-Depth Nutrition Comparison

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A recap on differences between white bread and navy bean raw

  • White bread is higher in selenium, vitamin B3, iron, calcium, and vitamin B1, yet navy bean raw is higher in copper, vitamin C, magnesium, and vitamin B6.
  • White bread covers your daily selenium needs 39% more than navy bean raw.
  • White bread contains 38 times more sodium than navy bean raw. While white bread contains 490mg of sodium, navy bean raw contains only 13mg.
  • The glycemic index of navy bean raw is lower.

Food varieties used in this article are Bread, white, commercially prepared (includes soft bread crumbs) and Beans, navy, mature seeds, sprouted, raw.

Infographic

White bread vs Navy 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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Contains more CalciumCalcium +860%
Contains more IronIron +87%
Contains more ManganeseManganese +31.4%
Contains more SeleniumSelenium +3566.7%
Contains more MagnesiumMagnesium +339.1%
Contains more PotassiumPotassium +143.7%
Contains more CopperCopper +252.5%
Contains more ZincZinc +20.3%
Contains less SodiumSodium -97.3%
~equal in Phosphorus ~100mg

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +36.7%
Contains more Vitamin B2Vitamin B2 +13%
Contains more Vitamin B3Vitamin B3 +291.8%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +53.9%
Contains more Vitamin B6Vitamin B6 +119.5%
Contains more FolateFolate +18.9%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient White bread Navy bean raw DV% diff.
Selenium 22µg 0.6µg 39%
Copper 0.101mg 0.356mg 28%
Vitamin B3 4.78mg 1.22mg 22%
Vitamin C 0mg 18.8mg 21%
Sodium 490mg 13mg 21%
Iron 3.61mg 1.93mg 21%
Magnesium 23mg 101mg 19%
Starch 37.17g 15%
Calcium 144mg 15mg 13%
Vitamin B1 0.533mg 0.39mg 12%
Carbs 49.42g 13.05g 12%
Fiber 2.7g 11%
Calories 266kcal 67kcal 10%
Polyunsaturated fat 1.602g 0.407g 8%
Vitamin B6 0.087mg 0.191mg 8%
Manganese 0.536mg 0.408mg 6%
Vitamin B5 0.536mg 0.825mg 6%
Folate 111µg 132µg 5%
Potassium 126mg 307mg 5%
Protein 8.85g 6.15g 5%
Fats 3.33g 0.7g 4%
Saturated fat 0.698g 0.085g 3%
Fructose 2.43g 3%
Choline 14.6mg 3%
Vitamin B2 0.243mg 0.215mg 2%
Monounsaturated fat 0.599g 0.052g 1%
Zinc 0.74mg 0.89mg 1%
Vitamin E 0.22mg 1%
Net carbs 46.72g 13.05g N/A
Sugar 5.67g N/A
Phosphorus 98mg 100mg 0%
Vitamin K 0.2µg 0%
Trans fat 0.027g 0g N/A
Tryptophan 0.064mg 0%
Threonine 0.258mg 0%
Isoleucine 0.273mg 0%
Leucine 0.442mg 0%
Lysine 0.35mg 0%
Methionine 0.064mg 0%
Phenylalanine 0.31mg 0%
Valine 0.316mg 0%
Histidine 0.172mg 0%
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
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Contains more ProteinProtein +43.9%
Contains more FatsFats +375.7%
Contains more CarbsCarbs +278.7%
Contains more OtherOther +108.4%
Contains more WaterWater +117.3%

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
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated fat +1051.9%
Contains more Poly. FatPolyunsaturated fat +293.6%
Contains less Sat. FatSaturated fat -87.8%

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.