White Bread vs. White Beans
Nutrition comparison of White Bread and White 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
white beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white bread and white beans:
- Both white bread and white beans are high in calcium, calories, dietary fiber and iron.
- White bean has 16.2 times less sugar than white bread.
- White bean is an excellent source of potassium.
- White bread has more thiamin, riboflavin, niacin and pantothenic acid.
- White bread is a great source of protein.
USDA sources for nutritional information: White Bread (Bread, white wheat) and White Beans (Beans, white, mature seeds, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white bread and white beans are high in calories. White bread has 109% more calories than white bean - white bread has 238 calories per 100 grams and white bean has 114 calories.
For macronutrient ratios, white bread is lighter in protein, heavier in fat and similar to white beans for carbs. White bread has a macronutrient ratio of 18:74:8 and for white beans, 25:73:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Bread | White Beans | |
|---|---|---|
| Protein | 18% | 25% |
| Carbohydrates | 74% | 73% |
| Fat | 8% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
White bread is high in carbohydrates and white bean has 52% less carbohydrates than white bread - white bread has 43.9g of total carbs per 100 grams and white bean has 21.2g of carbohydrates.
dietary fiber
Both white bread and white beans are high in dietary fiber. White bread has 92% more dietary fiber than white bean - white bread has 9.2g of dietary fiber per 100 grams and white bean has 4.8g of dietary fiber.
sugar
White bean has 16.2 times less sugar than white bread - white bread has 5g of sugar per 100 grams and white bean has 0.29g of sugar.
Protein
protein
White bread is a great source of protein and it has 47% more protein than white bean - white bread has 10.7g of protein per 100 grams and white bean has 7.3g of protein.
Fat
saturated fat
Both white bread and white beans are low in saturated fat - white bread has 0.63g of saturated fat per 100 grams and white bean has 0.07g of saturated fat.
trans fat
Both white bread and white beans are low in trans fat - white bread has 0.03g of trans fat per 100 grams and white bean does not contain significant amounts.
Vitamins
Vitamin A
White bread and white beans contain similar amounts of Vitamin A - white bread has 1.2ug of Vitamin A per 100 grams and white bean does not contain significant amounts.
Vitamin E
White bread and white beans contain similar amounts of Vitamin E - white bread has 0.38mg of Vitamin E per 100 grams and white bean has 0.79mg of Vitamin E.
Vitamin K
White bread and white beans contain similar amounts of Vitamin K - white bread has 7.7ug of Vitamin K per 100 grams and white bean has 2.9ug of Vitamin K.
The B Vitamins
White bread has more thiamin, riboflavin, niacin and pantothenic acid. Both white bread and white beans contain significant amounts of Vitamin B6 and folate.
| White Bread | White Beans | |
|---|---|---|
| Thiamin | 0.51 MG | 0.096 MG |
| Riboflavin | 0.255 MG | 0.037 MG |
| Niacin | 4.455 MG | 0.113 MG |
| Pantothenic acid | 0.455 MG | 0.185 MG |
| Vitamin B6 | 0.08 MG | 0.075 MG |
| Folate | 127 UG | 65 UG |
Minerals
calcium
Both white bread and white beans are high in calcium. White bread has 837% more calcium than white bean - white bread has 684mg of calcium per 100 grams and white bean has 73mg of calcium.
iron
Both white bread and white beans are high in iron. White bread has 64% more iron than white bean - white bread has 4.9mg of iron per 100 grams and white bean has 3mg of iron.
potassium
White bean is an excellent source of potassium and it has 257% more potassium than white bread - white bread has 127mg of potassium per 100 grams and white bean has 454mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both white bread and white beans contain significant amounts of alpha linoleic acid (ALA).
| White Bread | White Beans | |
|---|---|---|
| alpha linoleic acid | 0.083 G | 0.056 G |
| EPA | 0.003 G | ~ |
| Total | 0.086 G | 0.056 G |
omega 6s
Comparing omega-6 fatty acids, white bread has more linoleic acid than white bean per 100 grams.
| White Bread | White Beans | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 0.879 G | 0.067 G |
| Total | 0.881 G | 0.067 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 White Beans (Beans, white, mature seeds, canned) .
White Bread g
()
|
Daily Values (%) |
White 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 white beans contain more calories in 100 grams?Both white bread and white beans are high in calories. White bread has 110% more calories than white bean - white bread has 238 calories in 100g and white bean has 114 calories.
Does white bread or white beans have more carbohydrates?
By weight, white bread is high in carbohydrates and white bean has 50% fewer carbohydrates than white bread - white bread has 43.9g of carbs for 100g and white bean has 21.2g of carbohydrates.
Does white bread or white beans contain more calcium?
Both white bread and white beans are high in calcium. White bread has 840% more calcium than white bean - white bread has 684mg of calcium in 100 grams and white bean has 73mg of calcium.
Does white bread or white beans contain more iron?
Both white bread and white beans are high in iron. White bread has 60% more iron than white bean - white bread has 4.9mg of iron in 100 grams and white bean has 3mg of iron.
Does white bread or white beans contain more potassium?
White bean is a rich source of potassium and it has 260% more potassium than white bread - white bread has 127mg of potassium in 100 grams and white bean has 454mg of potassium.