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  6. Beans vs. French beans

Beans vs. French beans — In-Depth Nutrition Comparison

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Important differences between beans and french beans

  • Beans have more copper, zinc, and selenium; however, french beans has more fiber, folate, iron, magnesium, and protein.
  • French beans's daily need coverage for fiber is 16% more.
  • Beans have 4 times more selenium than french beans. Beans have 4.5µg of selenium, while french beans has 1.2µg.
  • Beans have a higher glycemic index than french beans.

The food varieties used in the comparison are Beans, baked, canned, no salt added and Beans, french, mature seeds, cooked, boiled, without salt.

Infographic

Beans vs French beans infographic
Infographic link

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.
Beans
Beans
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 40% 19% 33% 41% 38% 17% 44% 0.78% 50% 6.5%
Contains more CopperCopper +79.1%
Contains more ZincZinc +118.8%
Contains less SodiumSodium -83.3%
Contains more SeleniumSelenium +275%
Contains more MagnesiumMagnesium +75%
Contains more CalciumCalcium +26%
Contains more PotassiumPotassium +25%
Contains more IronIron +272.4%
Contains more ManganeseManganese +∞%
~equal in Phosphorus ~102mg

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.
Beans
Beans
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 10% 0% 1.7% 3% 38% 14% 8.1% 0% 30% 0% 2% 18%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 4% 0% 0% 0% 33% 14% 10% 13% 24% 0% 0% 56%
Contains more Vitamin CVitamin C +158.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +15.4%
Contains more Vitamin B6Vitamin B6 +23.8%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B3Vitamin B3 +27%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +212.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.062mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Beans French beans DV% diff.
Manganese 0.382mg 17%
Fiber 5.5g 9.4g 16%
Folate 24µg 75µg 13%
Iron 0.29mg 1.08mg 10%
Copper 0.206mg 0.115mg 10%
Zinc 1.4mg 0.64mg 7%
Magnesium 32mg 56mg 6%
Selenium 4.5µg 1.2µg 6%
Choline 30.8mg 6%
Protein 4.8g 7.05g 5%
Vitamin B5 0.222mg 4%
Vitamin C 3.1mg 1.2mg 2%
Potassium 296mg 370mg 2%
Vitamin B1 0.15mg 0.13mg 2%
Vitamin B6 0.13mg 0.105mg 2%
Polyunsaturated fat 0.172g 0.453g 2%
Calories 105kcal 129kcal 1%
Fats 0.4g 0.76g 1%
Carbs 20.49g 24.02g 1%
Calcium 50mg 63mg 1%
Vitamin A 5µg 0µg 1%
Vitamin E 0.15mg 1%
Vitamin B3 0.43mg 0.546mg 1%
Vitamin K 0.8µg 1%
Protein per 100 calories 4.6g 5.5g N/A
Calories per 10 g protein 219kcal 183kcal N/A
Weight per 100 calories 95g 78g N/A
Net carbs 14.99g 14.62g N/A
Sugar 7.78g N/A
Phosphorus 104mg 102mg 0%
Sodium 1mg 6mg 0%
Vitamin B2 0.06mg 0.062mg 0%
Saturated fat 0.103g 0.083g 0%
Monounsaturated fat 0.035g 0.052g 0%
Tryptophan 0.083mg 0%
Threonine 0.297mg 0%
Isoleucine 0.311mg 0%
Leucine 0.563mg 0%
Lysine 0.484mg 0%
Methionine 0.106mg 0%
Phenylalanine 0.381mg 0%
Valine 0.369mg 0%
Histidine 0.196mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beans
Beans
1
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
7% 24% 67%
Protein: 7.05 g
Fats: 0.76 g
Carbs: 24.02 g
Water: 66.57 g
Other: 1.6 g
Contains more ProteinProtein +46.9%
Contains more FatsFats +90%
Contains more CarbsCarbs +17.2%
~equal in Water ~66.57g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beans
Beans
0
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
14% 9% 77%
Saturated fat: Sat. Fat 0.083 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.453 g
Contains less Sat. FatSaturated fat -19.4%
Contains more Mono. FatMonounsaturated fat +48.6%
Contains more Poly. FatPolyunsaturated fat +163.4%

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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. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/nutrients
  2. French beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173739/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.