White Bread vs. Black Beans
Nutrition comparison of White Bread and Black Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
white bread
versus
black beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white bread and black beans:
- Both white bread and black beans are high in dietary fiber.
- Black bean has 20.7 times less sugar than white bread.
- Black bean is an excellent source of potassium.
- White bread has more thiamin, riboflavin, niacin, pantothenic acid and folate.
- White bread is a great source of protein.
- White bread is an excellent source of calcium and iron.
USDA sources for nutritional information: White Bread (Bread, white wheat) and Black Beans (Beans, black turtle, mature seeds, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White bread is high in calories and black bean has 62% less calories than white bread - white bread has 238 calories per 100 grams and black bean has 91 calories.
For macronutrient ratios, white bread is lighter in protein, heavier in fat and similar to black beans for carbs. White bread has a macronutrient ratio of 18:74:8 and for black beans, 26:71:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Bread | Black Beans | |
|---|---|---|
| Protein | 18% | 26% |
| Carbohydrates | 74% | 71% |
| Fat | 8% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
White bread is high in carbohydrates and black bean has 62% less carbohydrates than white bread - white bread has 43.9g of total carbs per 100 grams and black bean has 16.6g of carbohydrates.
dietary fiber
Both white bread and black beans are high in dietary fiber. White bread has 33% more dietary fiber than black bean - white bread has 9.2g of dietary fiber per 100 grams and black bean has 6.9g of dietary fiber.
sugar
Black bean has 20.7 times less sugar than white bread - white bread has 5g of sugar per 100 grams and black bean has 0.23g of sugar.
Protein
protein
White bread is a great source of protein and it has 77% more protein than black bean - white bread has 10.7g of protein per 100 grams and black bean has 6g of protein.
Fat
saturated fat
Both white bread and black beans are low in saturated fat - white bread has 0.63g of saturated fat per 100 grams and black bean has 0.08g of saturated fat.
trans fat
Both white bread and black beans are low in trans fat - white bread has 0.03g of trans fat per 100 grams and black bean does not contain significant amounts.
Vitamins
Vitamin C
Black bean has more Vitamin C than white bread - black bean has 2.7mg of Vitamin C per 100 grams and white bread does not contain significant amounts.
Vitamin A
Black beans and white bread contain similar amounts of Vitamin A - black bean has 1.2ug of Vitamin A per 100 grams and white bread does not contain significant amounts.
Vitamin E
White bread and black beans contain similar amounts of Vitamin E - white bread has 0.38mg of Vitamin E per 100 grams and black bean has 0.62mg of Vitamin E.
Vitamin K
White bread and black beans contain similar amounts of Vitamin K - white bread has 7.7ug of Vitamin K per 100 grams and black bean has 2.3ug of Vitamin K.
The B Vitamins
White bread has more thiamin, riboflavin, niacin, pantothenic acid and folate. Both white bread and black beans contain significant amounts of Vitamin B6.
| White Bread | Black Beans | |
|---|---|---|
| Thiamin | 0.51 MG | 0.14 MG |
| Riboflavin | 0.255 MG | 0.12 MG |
| Niacin | 4.455 MG | 0.62 MG |
| Pantothenic acid | 0.455 MG | 0.184 MG |
| Vitamin B6 | 0.08 MG | 0.055 MG |
| Folate | 127 UG | 61 UG |
Minerals
calcium
White bread is an excellent source of calcium and it has 18 times more calcium than black bean - white bread has 684mg of calcium per 100 grams and black bean has 35mg of calcium.
iron
White bread is an excellent source of iron and it has 157% more iron than black bean - white bread has 4.9mg of iron per 100 grams and black bean has 1.9mg of iron.
potassium
Black bean is an excellent source of potassium and it has 143% more potassium than white bread - white bread has 127mg of potassium per 100 grams and black bean has 308mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both white bread and black beans contain significant amounts of alpha linoleic acid (ALA).
| White Bread | Black Beans | |
|---|---|---|
| alpha linoleic acid | 0.083 G | 0.057 G |
| EPA | 0.003 G | ~ |
| Total | 0.086 G | 0.057 G |
omega 6s
Comparing omega-6 fatty acids, white bread has more linoleic acid than black bean per 100 grams.
| White Bread | Black Beans | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 0.879 G | 0.068 G |
| Total | 0.881 G | 0.068 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: White Bread (Bread, white wheat) and Black Beans (Beans, black turtle, mature seeds, canned) .
White Bread g
()
|
Daily Values (%) |
Black Beans g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does white bread or black beans contain more calories in 100 grams?White bread is high in calories and black bean has 60% less calories than white bread - white bread has 238 calories in 100g and black bean has 91 calories.
Does white bread or black beans have more carbohydrates?
By weight, white bread is high in carbohydrates and black bean has 60% fewer carbohydrates than white bread - white bread has 43.9g of carbs for 100g and black bean has 16.6g of carbohydrates.
Does white bread or black beans contain more calcium?
White bread is a rich source of calcium and it has 18 times more calcium than black bean - white bread has 684mg of calcium in 100 grams and black bean has 35mg of calcium.
Does white bread or black beans contain more iron?
White bread is an abundant source of iron and it has 160% more iron than black bean - white bread has 4.9mg of iron in 100 grams and black bean has 1.9mg of iron.
Does white bread or black beans contain more potassium?
Black bean is a rich source of potassium and it has 140% more potassium than white bread - white bread has 127mg of potassium in 100 grams and black bean has 308mg of potassium.