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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 is richer in Fiber, Phosphorus, and Vitamin B1, while White beans is higher in Iron, Copper, Manganese, and Potassium.
  • Yellow beans covers your daily need of Fiber 16% more than White beans.
  • Yellow beans contains 5 times more Vitamin B3 than White beans. Yellow beans contains 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.

Infographic

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% 0.12% 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 AVitamin A +∞%
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 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

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%

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 White beans
Lower in Sodium ok
Rich in vitamins ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Sugar Equal
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

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

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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
19%
Yellow beans
14%
White beans
Minerals Daily Need Coverage Score
43%
Yellow beans
53%
White beans

Comparison summary

Which food contains less Sodium?
Yellow beans
Yellow beans contains less Sodium (difference - 1mg)
Which food is richer in vitamins?
Yellow beans
Yellow beans is relatively richer in vitamins
Which food is lower in Saturated Fat?
White beans
White beans is lower in Saturated Fat (difference - 0.188g)
Which food is richer in minerals?
White beans
White beans is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0.34 g)
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 - 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.