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  6. Yellow beans raw vs. White beans raw

Yellow beans raw vs. White beans raw — In-Depth Nutrition Comparison

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What are the main differences between Yellow beans raw and White beans raw?

  • Yellow beans raw are richer in Fiber, Phosphorus, Vitamin B1, Vitamin B2, Vitamin B3, and Vitamin B6, while White beans raw are higher in Iron, Copper, Manganese, and Potassium.
  • White beans raw' daily need coverage for Iron is 43% higher.
  • White beans raw have 5 times less Vitamin B3 than Yellow beans raw. Yellow beans raw have 2.43mg of Vitamin B3, while White beans raw have 0.479mg.

We used Beans, yellow, mature seeds, raw and Beans, white, mature seeds, raw types in this comparison.

Infographic

Yellow beans raw vs White 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.
Yellow beans raw
Yellow beans raw
3
:
6
White beans raw
White beans raw
Contains more Magnesium +16.8%
Contains more Phosphorus +62.1%
Contains less Sodium -25%
Contains more Calcium +44.6%
Contains more Iron +48.9%
Contains more Potassium +72.3%
Contains more Zinc +29.7%
Contains more Copper +54%
Contains more Manganese +39.7%
Equal in Selenium - 12.8
Yellow beans raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 263% 159% 210% 92% 2% 78% 213% 168% 70%
White beans raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 72% 392% 136% 129% 159% 3% 101% 328% 235% 70%
Contains more Magnesium +16.8%
Contains more Phosphorus +62.1%
Contains less Sodium -25%
Contains more Calcium +44.6%
Contains more Iron +48.9%
Contains more Potassium +72.3%
Contains more Zinc +29.7%
Contains more Copper +54%
Contains more Manganese +39.7%
Equal in Selenium - 12.8

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.
Yellow beans raw
Yellow beans raw
7
:
3
White beans raw
White beans raw
Contains more Vitamin A +∞%
Contains more Vitamin B1 +57.9%
Contains more Vitamin B2 +126%
Contains more Vitamin B3 +407.3%
Contains more Vitamin B6 +39%
Equal in Vitamin B5 - 0.732
Equal in Folate - 388
Yellow beans raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 0% 0% 0% 173% 77% 46% 45% 102% 292% 0% 0% 0%
White beans raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 5% 0% 0% 110% 34% 9% 44% 74% 291% 0% 37% 14%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +57.9%
Contains more Vitamin B2 +126%
Contains more Vitamin B3 +407.3%
Contains more Vitamin B6 +39%
Equal in Vitamin B5 - 0.732
Equal in Folate - 388

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yellow beans raw
Yellow beans raw
2
:
3
White beans raw
White beans raw
Contains more Fats +205.9%
Contains more Other +16.7%
Equal in Protein - 23.36
Equal in Carbs - 60.27
Equal in Water - 11.32
Yellow beans raw
22% 3% 61% 11% 4%
Protein: 22 g
Fats: 2.6 g
Carbs: 60.7 g
Water: 11.1 g
Other: 3.6 g
White beans raw
23% 60% 11% 4%
Protein: 23.36 g
Fats: 0.85 g
Carbs: 60.27 g
Water: 11.32 g
Other: 4.2 g
Contains more Fats +205.9%
Contains more Other +16.7%
Equal in Protein - 23.36
Equal in Carbs - 60.27
Equal in Water - 11.32

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yellow beans raw
Yellow beans raw
2
:
1
White beans raw
White beans raw
Contains more Monounsaturated Fat +205.4%
Contains more Polyunsaturated fat +207.1%
Contains less Saturated Fat -67.4%
Yellow beans raw
33% 11% 55%
Saturated Fat: 0.671 g
Monounsaturated Fat: 0.226 g
Polyunsaturated fat: 1.118 g
White beans raw
33% 11% 55%
Saturated Fat: 0.219 g
Monounsaturated Fat: 0.074 g
Polyunsaturated fat: 0.364 g
Contains more Monounsaturated Fat +205.4%
Contains more Polyunsaturated fat +207.1%
Contains less Saturated Fat -67.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Yellow beans raw White beans raw
Lower in Sugar ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Yellow beans raw White beans raw Opinion
Net carbs 35.6g 45.07g White beans raw
Protein 22g 23.36g White beans raw
Fats 2.6g 0.85g Yellow beans raw
Carbs 60.7g 60.27g Yellow beans raw
Calories 345kcal 333kcal Yellow beans raw
Sugar 2.11g Yellow beans raw
Fiber 25.1g 15.2g Yellow beans raw
Calcium 166mg 240mg White beans raw
Iron 7.01mg 10.44mg White beans raw
Magnesium 222mg 190mg Yellow beans raw
Phosphorus 488mg 301mg Yellow beans raw
Potassium 1042mg 1795mg White beans raw
Sodium 12mg 16mg Yellow beans raw
Zinc 2.83mg 3.67mg White beans raw
Copper 0.639mg 0.984mg White beans raw
Manganese 1.286mg 1.796mg White beans raw
Selenium 12.8µg 12.8µg
Vitamin A 6IU 0IU Yellow beans raw
Vitamin E 0.21mg White beans raw
Vitamin B1 0.69mg 0.437mg Yellow beans raw
Vitamin B2 0.33mg 0.146mg Yellow beans raw
Vitamin B3 2.43mg 0.479mg Yellow beans raw
Vitamin B5 0.734mg 0.732mg Yellow beans raw
Vitamin B6 0.442mg 0.318mg Yellow beans raw
Folate 389µg 388µg Yellow beans raw
Choline 66.2mg White beans raw
Vitamin K 5.6µg White beans raw
Tryptophan 0.26mg 0.277mg White beans raw
Threonine 0.926mg 0.983mg White beans raw
Isoleucine 0.972mg 1.031mg White beans raw
Leucine 1.756mg 1.865mg White beans raw
Lysine 1.51mg 1.603mg White beans raw
Methionine 0.331mg 0.351mg White beans raw
Phenylalanine 1.19mg 1.263mg White beans raw
Valine 1.151mg 1.222mg White beans raw
Histidine 0.612mg 0.65mg White beans raw
Saturated Fat 0.671g 0.219g White beans raw
Monounsaturated Fat 0.226g 0.074g Yellow beans raw
Polyunsaturated fat 1.118g 0.364g Yellow beans raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yellow beans raw White beans raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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
56%
Yellow beans raw
47%
White beans raw
Minerals Daily Need Coverage Score
130%
Yellow beans raw
162%
White beans raw

Comparison summary

Which food is lower in Sugar?
Yellow beans raw
Yellow beans raw is lower in Sugar (difference - 2.11g)
Which food contains less Sodium?
Yellow beans raw
Yellow beans raw contains less Sodium (difference - 4mg)
Which food is richer in vitamins?
Yellow beans raw
Yellow beans raw is relatively richer in vitamins
Which food is lower in Saturated Fat?
White beans raw
White beans raw is lower in Saturated Fat (difference - 0.452g)
Which food is richer in minerals?
White beans raw
White beans raw is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Yellow beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173751/nutrients
  2. White beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175202/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.