White Bread vs. Pinto Beans
Nutrition comparison of White Bread and Pinto 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
pinto beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white bread and pinto beans:
- Both white bread and pinto beans are high in calcium, calories and dietary fiber.
- Pinto bean has 8.2 times less sugar than white bread.
- Pinto bean is a great source of potassium.
- White bread has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- White bread is a great source of protein.
- White bread is an excellent source of iron.
USDA sources for nutritional information: White Bread (Bread, white wheat) and Pinto Beans (Beans, pinto, canned, drained solids) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white bread and pinto beans are high in calories. White bread has 109% more calories than pinto bean - white bread has 238 calories per 100 grams and pinto bean has 114 calories.
For macronutrient ratios, white bread is lighter in protein, heavier in carbs and similar to pinto beans for fat. White bread has a macronutrient ratio of 18:74:8 and for pinto beans, 24:69:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Bread | Pinto Beans | |
|---|---|---|
| Protein | 18% | 24% |
| Carbohydrates | 74% | 69% |
| Fat | 8% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
White bread is high in carbohydrates and pinto bean has 54% less carbohydrates than white bread - white bread has 43.9g of total carbs per 100 grams and pinto bean has 20.2g of carbohydrates.
dietary fiber
Both white bread and pinto beans are high in dietary fiber. White bread has 67% more dietary fiber than pinto bean - white bread has 9.2g of dietary fiber per 100 grams and pinto bean has 5.5g of dietary fiber.
sugar
Pinto bean has 8.2 times less sugar than white bread - white bread has 5g of sugar per 100 grams and pinto bean has 0.54g of sugar.
Protein
protein
White bread is a great source of protein and it has 53% more protein than pinto bean - white bread has 10.7g of protein per 100 grams and pinto bean has 7g of protein.
Fat
saturated fat
Both white bread and pinto beans are low in saturated fat - white bread has 0.63g of saturated fat per 100 grams and pinto bean has 0.16g of saturated fat.
trans fat
Both white bread and pinto beans are low in trans fat - white bread has 0.03g of trans fat per 100 grams and pinto bean does not contain significant amounts.
Vitamins
Vitamin C
Pinto beans and white bread contain similar amounts of Vitamin C - pinto bean has 0.1mg of Vitamin C per 100 grams and white bread does not contain significant amounts.
Vitamin A
White bread and pinto beans contain similar amounts of Vitamin A - white bread has 1.2ug of Vitamin A per 100 grams and pinto bean does not contain significant amounts.
Vitamin E
White bread has more Vitamin E than pinto bean - white bread has 0.38mg of Vitamin E per 100 grams and pinto bean does not contain significant amounts.
Vitamin K
White bread has more Vitamin K than pinto bean - white bread has 7.7ug of Vitamin K per 100 grams and pinto bean does not contain significant amounts.
The B Vitamins
White bread has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| White Bread | Pinto Beans | |
|---|---|---|
| Thiamin | 0.51 MG | 0.052 MG |
| Riboflavin | 0.255 MG | 0.019 MG |
| Niacin | 4.455 MG | 0.272 MG |
| Pantothenic acid | 0.455 MG | ~ |
| Vitamin B6 | 0.08 MG | ~ |
| Folate | 127 UG | 24 UG |
Minerals
calcium
Both white bread and pinto beans are high in calcium. White bread has 986% more calcium than pinto bean - white bread has 684mg of calcium per 100 grams and pinto bean has 63mg of calcium.
iron
White bread is an excellent source of iron and it has 268% more iron than pinto bean - white bread has 4.9mg of iron per 100 grams and pinto bean has 1.3mg of iron.
potassium
Pinto bean is a great source of potassium and it has 116% more potassium than white bread - white bread has 127mg of potassium per 100 grams and pinto bean has 274mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both white bread and pinto beans contain significant amounts of alpha linoleic acid (ALA).
| White Bread | Pinto Beans | |
|---|---|---|
| alpha linoleic acid | 0.083 G | 0.158 G |
| EPA | 0.003 G | ~ |
| Total | 0.086 G | 0.158 G |
omega 6s
Comparing omega-6 fatty acids, white bread has more linoleic acid than pinto bean per 100 grams.
| White Bread | Pinto Beans | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 0.879 G | 0.115 G |
| Total | 0.881 G | 0.115 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 Pinto Beans (Beans, pinto, canned, drained solids) .
White Bread g
()
|
Daily Values (%) |
Pinto 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 pinto beans contain more calories in 100 grams?Both white bread and pinto beans are high in calories. White bread has 110% more calories than pinto bean - white bread has 238 calories in 100g and pinto bean has 114 calories.
Does white bread or pinto beans have more carbohydrates?
By weight, white bread is high in carbohydrates and pinto bean has 50% fewer carbohydrates than white bread - white bread has 43.9g of carbs for 100g and pinto bean has 20.2g of carbohydrates.
Does white bread or pinto beans contain more calcium?
Both white bread and pinto beans are high in calcium. White bread has 990% more calcium than pinto bean - white bread has 684mg of calcium in 100 grams and pinto bean has 63mg of calcium.
Does white bread or pinto beans contain more iron?
White bread is an abundant source of iron and it has 270% more iron than pinto bean - white bread has 4.9mg of iron in 100 grams and pinto bean has 1.3mg of iron.