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.
Detailed nutritional comparison of white bread and white beans is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.

Image of White Bread src
Image of White Beans src

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 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 White Bread or White Beans .

Note: The specific food items compared are: White Bread (Bread, white wheat) and White Beans (Beans, white, mature seeds, canned) .

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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.