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  6. Beans vs. White beans

Beans vs. White beans — In-Depth Nutrition Comparison

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How are beans and white beans different?

  • Beans are higher in selenium; however, white beans is richer in iron, folate, protein, copper, potassium, magnesium, and vitamin E.
  • Daily need coverage for iron for white beans is 43% higher.
  • Beans contain 3 times more selenium than white beans. While beans contain 4.5µg of selenium, white beans contains only 1.3µg.

Beans, baked, canned, no salt added and Beans, white, mature seeds, cooked, boiled, without salt are the varieties used in this article.

Infographic

Beans vs White beans infographic
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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.
Beans
Beans
2
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 45% 27% 50% 139% 96% 38% 48% 0.78% 83% 7.1%
Contains less SodiumSodium -83.3%
Contains more SeleniumSelenium +246.2%
Contains more MagnesiumMagnesium +96.9%
Contains more CalciumCalcium +80%
Contains more PotassiumPotassium +89.5%
Contains more IronIron +1175.9%
Contains more CopperCopper +39.3%
Contains more ManganeseManganese +∞%
~equal in Zinc ~1.38mg
~equal in Phosphorus ~113mg

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 0% 0% 0% 19% 30% 11% 2.6% 14% 21% 0% 8.8% 61%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +27.1%
Contains more Vitamin B2Vitamin B2 +30.4%
Contains more Vitamin B3Vitamin B3 +207.1%
Contains more Vitamin B6Vitamin B6 +39.8%
Contains more Vitamin EVitamin E +526.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +337.5%
Contains more FolateFolate +237.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Beans White beans DV% diff.
Iron 0.29mg 3.7mg 43%
Manganese 0.636mg 28%
Folate 24µg 81µg 14%
Protein 4.8g 9.73g 10%
Copper 0.206mg 0.287mg 9%
Potassium 296mg 561mg 8%
Magnesium 32mg 63mg 7%
Selenium 4.5µg 1.3µg 6%
Vitamin E 0.15mg 0.94mg 5%
Vitamin B5 0.229mg 5%
Calcium 50mg 90mg 4%
Vitamin C 3.1mg 0mg 3%
Fiber 5.5g 6.3g 3%
Vitamin B1 0.15mg 0.118mg 3%
Vitamin B6 0.13mg 0.093mg 3%
Calories 105kcal 139kcal 2%
Carbs 20.49g 25.09g 2%
Vitamin B3 0.43mg 0.14mg 2%
Vitamin K 0.8µg 3.5µg 2%
Phosphorus 104mg 113mg 1%
Vitamin A 5µg 0µg 1%
Vitamin B2 0.06mg 0.046mg 1%
Choline 30.8mg 35.1mg 1%
Protein per 100 calories 4.6g 7g N/A
Calories per 10 g protein 219kcal 143kcal N/A
Weight per 100 calories 95g 72g N/A
Fats 0.4g 0.35g 0%
Net carbs 14.99g 18.79g N/A
Sugar 7.78g 0.34g N/A
Zinc 1.4mg 1.38mg 0%
Sodium 1mg 6mg 0%
Saturated fat 0.103g 0.091g 0%
Monounsaturated fat 0.035g 0.031g 0%
Polyunsaturated fat 0.172g 0.152g 0%
Tryptophan 0.115mg 0%
Threonine 0.409mg 0%
Isoleucine 0.429mg 0%
Leucine 0.776mg 0%
Lysine 0.668mg 0%
Methionine 0.146mg 0%
Phenylalanine 0.526mg 0%
Valine 0.509mg 0%
Histidine 0.271mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beans
Beans
2
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 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 +14.3%
Contains more WaterWater +15.1%
Contains more ProteinProtein +102.7%
Contains more CarbsCarbs +22.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beans
Beans
2
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 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 +12.9%
Contains more Poly. FatPolyunsaturated fat +13.2%
Contains less Sat. FatSaturated fat -11.7%

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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. 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.