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

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How are yellow beans and white beans different?

  • Yellow beans are richer in fiber, phosphorus, and vitamin B1, while white beans is higher in iron, copper, manganese, and potassium.
  • Yellow beans cover your daily need for fiber, 16% more than white beans.
  • Yellow beans contain 5 times more vitamin B3 than white beans. Yellow beans contain 0.708mg of vitamin B3, while white beans contains 0.14mg.

Beans, yellow, mature seeds, cooked, boiled, without salt and Beans, white, mature seeds, cooked, boiled, without salt types were used in this article.

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Yellow beans vs White beans 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 53% 19% 29% 93% 62% 29% 78% 0.65% 59% 7.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 45% 27% 50% 139% 96% 38% 48% 0.78% 83% 7.1%
Contains more MagnesiumMagnesium +17.5%
Contains more PhosphorusPhosphorus +61.9%
Contains less SodiumSodium -16.7%
Contains more CalciumCalcium +45.2%
Contains more PotassiumPotassium +72.6%
Contains more IronIron +49.2%
Contains more CopperCopper +54.3%
Contains more ZincZinc +30.2%
Contains more ManganeseManganese +39.8%
~equal in Selenium ~1.3µg

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 6% 0% 19% 0% 47% 24% 13% 14% 30% 0% 8.8% 61% 19%
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% 19% 0% 30% 11% 2.6% 14% 21% 0% 8.8% 61% 19%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +58.5%
Contains more Vitamin B2Vitamin B2 +123.9%
Contains more Vitamin B3Vitamin B3 +405.7%
Contains more Vitamin B6Vitamin B6 +38.7%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0.94mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.229mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~3.5µg
~equal in Folate ~81µg
~equal in Choline ~35.1mg

All nutrients comparison - raw data values

Nutrient Yellow beans White beans DV% diff.
Fiber 10.4g 6.3g 16%
Iron 2.48mg 3.7mg 15%
Copper 0.186mg 0.287mg 11%
Phosphorus 183mg 113mg 10%
Manganese 0.455mg 0.636mg 8%
Potassium 325mg 561mg 7%
Vitamin B1 0.187mg 0.118mg 6%
Vitamin B3 0.708mg 0.14mg 4%
Vitamin B2 0.103mg 0.046mg 4%
Magnesium 74mg 63mg 3%
Calcium 62mg 90mg 3%
Vitamin B6 0.129mg 0.093mg 3%
Zinc 1.06mg 1.38mg 3%
Polyunsaturated fat 0.466g 0.152g 2%
Vitamin C 1.8mg 0mg 2%
Saturated fat 0.279g 0.091g 1%
Protein 9.16g 9.73g 1%
Fats 1.08g 0.35g 1%
Calories 144kcal 139kcal 0%
Net carbs 14.88g 18.79g N/A
Carbs 25.28g 25.09g 0%
Sugar 0.34g 0.34g N/A
Sodium 5mg 6mg 0%
Vitamin E 0.94mg 0.94mg 0%
Selenium 1.3µg 1.3µg 0%
Vitamin B5 0.229mg 0.229mg 0%
Vitamin K 3.5µg 3.5µg 0%
Folate 81µg 81µg 0%
Choline 35.2mg 35.1mg 0%
Monounsaturated fat 0.094g 0.031g 0%
Tryptophan 0.108mg 0.115mg 0%
Threonine 0.386mg 0.409mg 0%
Isoleucine 0.405mg 0.429mg 0%
Leucine 0.732mg 0.776mg 0%
Lysine 0.629mg 0.668mg 0%
Methionine 0.138mg 0.146mg 0%
Phenylalanine 0.496mg 0.526mg 0%
Valine 0.479mg 0.509mg 0%
Histidine 0.255mg 0.271mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 25% 63%
Protein: 9.16 g
Fats: 1.08 g
Carbs: 25.28 g
Water: 62.98 g
Other: 1.5 g
10% 25% 63% 2%
Protein: 9.73 g
Fats: 0.35 g
Carbs: 25.09 g
Water: 63.08 g
Other: 1.75 g
Contains more FatsFats +208.6%
Contains more OtherOther +16.7%
~equal in Protein ~9.73g
~equal in Carbs ~25.09g
~equal in Water ~63.08g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.279 g
Monounsaturated fat: Mono. Fat 0.094 g
Polyunsaturated fat: Poly. Fat 0.466 g
33% 11% 55%
Saturated fat: Sat. Fat 0.091 g
Monounsaturated fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.152 g
Contains more Mono. FatMonounsaturated fat +203.2%
Contains more Poly. FatPolyunsaturated fat +206.6%
Contains less Sat. FatSaturated fat -67.4%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173752/nutrients
  2. White beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175203/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.