Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
whole wheat bread
versus
pinto beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat bread and pinto beans:
Both whole wheat bread and pinto beans are high in calories. Whole wheat bread has 132% more calories than pinto bean - whole wheat bread has 265 calories per 100 grams and pinto bean has 114 calories.
Whole Wheat Bread | Pinto Beans | |
---|---|---|
Protein | 20% | 24% |
Carbohydrates | 65% | 69% |
Fat | 14% | 7% |
Alcohol | ~ | ~ |
Whole wheat bread is high in carbohydrates and pinto bean has 53% less carbohydrates than whole wheat bread - whole wheat bread has 43.3g of total carbs per 100 grams and pinto bean has 20.2g of carbohydrates.
Both whole wheat bread and pinto beans are high in dietary fiber. Whole wheat bread has 35% more dietary fiber than pinto bean - whole wheat bread has 7.4g of dietary fiber per 100 grams and pinto bean has 5.5g of dietary fiber.
Pinto bean has 10.8 times less sugar than whole wheat bread - whole wheat bread has 6.4g of sugar per 100 grams and pinto bean has 0.54g of sugar.
Whole wheat bread is an excellent source of protein and it has 91% more protein than pinto bean - whole wheat bread has 13.4g of protein per 100 grams and pinto bean has 7g of protein.
Both whole wheat bread and pinto beans are low in saturated fat - whole wheat bread has 0.87g of saturated fat per 100 grams and pinto bean has 0.16g of saturated fat.
Whole wheat bread and pinto beans contain similar amounts of Vitamin C - whole wheat bread has 0.1mg of Vitamin C per 100 grams and pinto bean has 0.1mg of Vitamin C.
Whole wheat bread has more Vitamin E than pinto bean - whole wheat bread has 0.37mg of Vitamin E per 100 grams and pinto bean does not contain significant amounts.
Whole wheat bread and pinto beans contain similar amounts of Vitamin K - whole wheat bread has 1.4ug of Vitamin K per 100 grams and pinto bean does not contain significant amounts.
Whole wheat bread has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
Whole Wheat Bread | Pinto Beans | |
---|---|---|
Thiamin | 0.279 MG | 0.052 MG |
Riboflavin | 0.131 MG | 0.019 MG |
Niacin | 4.042 MG | 0.272 MG |
Pantothenic acid | 0.336 MG | ~ |
Vitamin B6 | 0.263 MG | ~ |
Folate | 75 UG | 24 UG |
Both whole wheat bread and pinto beans are high in calcium. Whole wheat bread has 63% more calcium than pinto bean - whole wheat bread has 103mg of calcium per 100 grams and pinto bean has 63mg of calcium.
Whole wheat bread is a great source of iron and it has 88% more iron than pinto bean - whole wheat bread has 2.5mg of iron per 100 grams and pinto bean has 1.3mg of iron.
Both whole wheat bread and pinto beans are high in potassium. Pinto bean has 19% more potassium than whole wheat bread - whole wheat bread has 230mg of potassium per 100 grams and pinto bean has 274mg of potassium.
For omega-3 fatty acids, both whole wheat bread and pinto beans contain significant amounts of alpha linoleic acid (ALA).
Whole Wheat Bread | Pinto Beans | |
---|---|---|
alpha linoleic acid | 0.205 G | 0.158 G |
Total | 0.205 G | 0.158 G |
Comparing omega-6 fatty acids, whole wheat bread has more linoleic acid than pinto bean per 100 grams.
Whole Wheat Bread | Pinto Beans | |
---|---|---|
other omega 6 | 0.002 G | ~ |
linoleic acid | 1.667 G | 0.115 G |
Total | 1.669 G | 0.115 G |
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: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Pinto Beans (Beans, pinto, canned, drained solids) .
Whole Wheat Bread g
()
|
Daily Values (%) |
Pinto Beans g
()
|
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KCAL % |
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5% | calories | 5% |
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KCAL % | |
G % |
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5% | carbohydrates | 5% |
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G % | |
G % |
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5% | dietary fiber | 5% |
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G % | |
G | 5% | sugar | 5% | G | |||
G % |
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5% | total fat | 5% |
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G % | |
G % |
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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% |
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MG % | |
5% | Vitamins and Minerals | 5% | |||||
UG % |
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5% | Vitamin A | 5% |
|
UG % | |
MG % |
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5% | Vitamin C | 5% |
|
MG % | |
IU % |
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5% | Vitamin D | 5% |
|
IU % | |
MG % |
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5% | calcium | 5% |
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MG % | |
MG % |
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5% | iron | 5% |
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MG % | |
MG % |
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5% | magnesium | 5% |
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MG % | |
MG % |
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5% | potassium | 5% |
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MG % | |
MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
MG % |
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5% | riboflavin (Vit B2) | 5% |
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MG % | |
MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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MG % | |
UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
MG % |
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5% | Vitamin E | 5% |
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MG % | |
UG % |
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5% | Vitamin K | 5% |
|
UG % | |
G % |
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5% | protein | 5% |
|
G % | |
UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
MG % |
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5% | choline | 5% |
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MG % | |
MG % |
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5% | chlorine | 5% |
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MG % | |
UG % |
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5% | chromium | 5% |
|
UG % | |
MG % |
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5% | copper | 5% |
|
MG % | |
UG % |
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5% | fluoride | 5% |
|
UG % | |
UG % |
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5% | iodine | 5% |
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UG % | |
MG % |
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5% | manganese | 5% |
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MG % | |
UG % |
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5% | molybdenum | 5% |
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UG % | |
MG % |
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5% | phosphorus | 5% |
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MG % | |
UG % |
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5% | selenium | 5% |
|
UG % | |
MG % |
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5% | zinc | 5% |
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MG % | |
G | 5% | Water | 5% | G | |||
G | 5% | Starch | 5% | G | |||
G | 5% | Alcohol | 5% | G | |||