Whole Wheat Bread vs. Pinto Beans
Nutrition comparison of Whole Wheat 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
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 calcium, calories, dietary fiber and potassium.
- Pinto bean has 10.8 times less sugar than whole wheat bread.
- Whole wheat bread has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Whole wheat bread is a great source of iron.
- Whole wheat bread is an excellent source of protein.
USDA sources for nutritional information: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Pinto Beans (Beans, pinto, canned, drained solids) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
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.
For macronutrient ratios, whole wheat bread is lighter in protein, heavier in fat and similar to pinto beans for carbs. Whole wheat bread has a macronutrient ratio of 20:66:14 and for pinto beans, 24:69:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Bread | Pinto Beans | |
|---|---|---|
| Protein | 20% | 24% |
| Carbohydrates | 66% | 69% |
| Fat | 14% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
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.
dietary fiber
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.
sugar
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.
Protein
protein
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.
Fat
saturated fat
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.
Vitamins
Vitamin C
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.
Vitamin E
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.
Vitamin K
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.
The B Vitamins
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 |
Minerals
calcium
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.
iron
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.
potassium
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.
Omega-3 and Omega-6
omega 3s
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 |
omega 6s
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 |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Whole Wheat Bread or Pinto Beans .
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 | 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% |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
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5% | calcium | 5% |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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5% | thiamin (Vit B1) | 5% |
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| MG % |
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5% | riboflavin (Vit B2) | 5% |
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| MG % |
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5% | niacin (Vit B3) | 5% |
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| MG % |
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5% | Vitamin B6 | 5% |
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| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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| UG % |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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| UG % |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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MG % | |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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UG % | |
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5% | copper | 5% |
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MG % | |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
|
UG % | |
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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 | |||
FAQ
Does whole wheat bread or pinto beans contain more calories in 100 grams?Both whole wheat bread and pinto beans are high in calories. Whole wheat bread has 130% more calories than pinto bean - whole wheat bread has 265 calories in 100g and pinto bean has 114 calories.
Does whole wheat bread or pinto beans have more carbohydrates?
By weight, whole wheat bread is high in carbohydrates and pinto bean has 50% fewer carbohydrates than whole wheat bread - whole wheat bread has 43.3g of carbs for 100g and pinto bean has 20.2g of carbohydrates.
Does whole wheat bread or pinto beans contain more calcium?
Both whole wheat bread and pinto beans are high in calcium. Whole wheat bread has 60% more calcium than pinto bean - whole wheat bread has 103mg of calcium in 100 grams and pinto bean has 63mg of calcium.
Does whole wheat bread or pinto beans contain more potassium?
Both whole wheat bread and pinto beans are high in potassium. Pinto bean has 20% more potassium than whole wheat bread - whole wheat bread has 230mg of potassium in 100 grams and pinto bean has 274mg of potassium.