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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
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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 159% 50% 92% 263% 213% 77% 209% 1.6% 168% 70%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 136% 72% 158% 392% 328% 100% 129% 2.1% 234% 70%
Contains more MagnesiumMagnesium +16.8%
Contains more PhosphorusPhosphorus +62.1%
Contains less SodiumSodium -25%
Contains more CalciumCalcium +44.6%
Contains more PotassiumPotassium +72.3%
Contains more IronIron +48.9%
Contains more CopperCopper +54%
Contains more ZincZinc +29.7%
Contains more ManganeseManganese +39.7%
~equal in Selenium ~12.8µg

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% 0% 0% 173% 76% 46% 44% 102% 0% 0% 292% 0%
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% 4.2% 0% 109% 34% 9% 44% 73% 0% 14% 291% 36%
Contains more Vitamin B1Vitamin B1 +57.9%
Contains more Vitamin B2Vitamin B2 +126%
Contains more Vitamin B3Vitamin B3 +407.3%
Contains more Vitamin B6Vitamin B6 +39%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.732mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~388µg

All nutrients comparison - raw data values

Nutrient Yellow beans raw White beans raw DV% diff.
Iron 7.01mg 10.44mg 43%
Fiber 25.1g 15.2g 40%
Copper 0.639mg 0.984mg 38%
Phosphorus 488mg 301mg 27%
Potassium 1042mg 1795mg 22%
Manganese 1.286mg 1.796mg 22%
Vitamin B1 0.69mg 0.437mg 21%
Vitamin B2 0.33mg 0.146mg 14%
Choline 66.2mg 12%
Vitamin B3 2.43mg 0.479mg 12%
Vitamin B6 0.442mg 0.318mg 10%
Magnesium 222mg 190mg 8%
Zinc 2.83mg 3.67mg 8%
Calcium 166mg 240mg 7%
Polyunsaturated fat 1.118g 0.364g 5%
Vitamin K 5.6µg 5%
Protein 22g 23.36g 3%
Fats 2.6g 0.85g 3%
Saturated fat 0.671g 0.219g 2%
Calories 345kcal 333kcal 1%
Vitamin E 0.21mg 1%
Carbs 60.7g 60.27g 0%
Net carbs 35.6g 45.07g N/A
Sugar 2.11g N/A
Sodium 12mg 16mg 0%
Selenium 12.8µg 12.8µg 0%
Vitamin B5 0.734mg 0.732mg 0%
Folate 389µg 388µg 0%
Monounsaturated fat 0.226g 0.074g 0%
Tryptophan 0.26mg 0.277mg 0%
Threonine 0.926mg 0.983mg 0%
Isoleucine 0.972mg 1.031mg 0%
Leucine 1.756mg 1.865mg 0%
Lysine 1.51mg 1.603mg 0%
Methionine 0.331mg 0.351mg 0%
Phenylalanine 1.19mg 1.263mg 0%
Valine 1.151mg 1.222mg 0%
Histidine 0.612mg 0.65mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
22% 3% 61% 11% 4%
Protein: 22 g
Fats: 2.6 g
Carbs: 60.7 g
Water: 11.1 g
Other: 3.6 g
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 FatsFats +205.9%
Contains more OtherOther +16.7%
~equal in Protein ~23.36g
~equal in Carbs ~60.27g
~equal in Water ~11.32g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 55%
Saturated fat: Sat. Fat 0.671 g
Monounsaturated fat: Mono. Fat 0.226 g
Polyunsaturated fat: Poly. Fat 1.118 g
33% 11% 55%
Saturated fat: Sat. Fat 0.219 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.364 g
Contains more Mono. FatMonounsaturated fat +205.4%
Contains more Poly. FatPolyunsaturated fat +207.1%
Contains less Sat. FatSaturated fat -67.4%

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.