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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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Yellow beans

White beans

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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Yellow beans

White beans

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 D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin E ~0.94mg

~equal in Vitamin B5 ~0.229mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~3.5µg

~equal in Folate ~81µg

All nutrients comparison - raw data values

Nutrient			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 B2	0.103mg	0.046mg	4%
Vitamin B3	0.708mg	0.14mg	4%
Magnesium	74mg	63mg	3%
Calcium	62mg	90mg	3%
Zinc	1.06mg	1.38mg	3%
Vitamin B6	0.129mg	0.093mg	3%
Vitamin C	1.8mg	0mg	2%
Polyunsaturated fat	0.466g	0.152g	2%
Protein	9.16g	9.73g	1%
Fats	1.08g	0.35g	1%
Saturated fat	0.279g	0.091g	1%
Calories	144kcal	139kcal	0%
Protein per 100 calories	6.4g	7g	N/A
Calories per 10 g protein	157kcal	143kcal	N/A
Weight per 100 calories	69g	72g	N/A
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%