Whole Wheat Bread vs. White Beans
Nutrition comparison of Whole Wheat 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
whole wheat bread
versus
white 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 white beans:
- Both whole wheat bread and white beans are high in calcium, calories, dietary fiber, iron and potassium.
- White bean has 21 times less sugar than whole wheat bread.
- Whole wheat bread has more thiamin, riboflavin, niacin and Vitamin B6.
- Whole wheat bread is an excellent source of protein.
USDA sources for nutritional information: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and White Beans (Beans, white, mature seeds, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both whole wheat bread and white beans are high in calories. Whole wheat bread has 132% more calories than white bean - whole wheat bread has 265 calories per 100 grams and white bean has 114 calories.
For macronutrient ratios, whole wheat bread is lighter in protein, lighter in carbs and heavier in fat compared to white beans per calorie. Whole wheat bread has a macronutrient ratio of 20:66:14 and for white beans, 25:73:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Bread | White Beans | |
|---|---|---|
| Protein | 20% | 25% |
| Carbohydrates | 66% | 73% |
| Fat | 14% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat bread is high in carbohydrates and white bean has 51% less carbohydrates than whole wheat bread - whole wheat bread has 43.3g of total carbs per 100 grams and white bean has 21.2g of carbohydrates.
dietary fiber
Both whole wheat bread and white beans are high in dietary fiber. Whole wheat bread has 54% more dietary fiber than white bean - whole wheat bread has 7.4g of dietary fiber per 100 grams and white bean has 4.8g of dietary fiber.
sugar
White bean has 21 times less sugar than whole wheat bread - whole wheat bread has 6.4g of sugar per 100 grams and white bean has 0.29g of sugar.
Protein
protein
Whole wheat bread is an excellent source of protein and it has 84% more protein than white bean - whole wheat bread has 13.4g of protein per 100 grams and white bean has 7.3g of protein.
Fat
saturated fat
Both whole wheat bread and white beans are low in saturated fat - whole wheat bread has 0.87g of saturated fat per 100 grams and white bean has 0.07g of saturated fat.
Vitamins
Vitamin C
Whole wheat bread and white beans contain similar amounts of Vitamin C - whole wheat bread has 0.1mg of Vitamin C per 100 grams and white bean does not contain significant amounts.
Vitamin E
Whole wheat bread and white beans contain similar amounts of Vitamin E - whole wheat bread has 0.37mg of Vitamin E per 100 grams and white bean has 0.79mg of Vitamin E.
Vitamin K
Whole wheat bread and white beans contain similar amounts of Vitamin K - whole wheat bread has 1.4ug of Vitamin K per 100 grams and white bean has 2.9ug of Vitamin K.
The B Vitamins
Whole wheat bread has more thiamin, riboflavin, niacin and Vitamin B6. Both whole wheat bread and white beans contain significant amounts of pantothenic acid and folate.
| Whole Wheat Bread | White Beans | |
|---|---|---|
| Thiamin | 0.279 MG | 0.096 MG |
| Riboflavin | 0.131 MG | 0.037 MG |
| Niacin | 4.042 MG | 0.113 MG |
| Pantothenic acid | 0.336 MG | 0.185 MG |
| Vitamin B6 | 0.263 MG | 0.075 MG |
| Folate | 75 UG | 65 UG |
Minerals
calcium
Both whole wheat bread and white beans are high in calcium. Whole wheat bread has 41% more calcium than white bean - whole wheat bread has 103mg of calcium per 100 grams and white bean has 73mg of calcium.
iron
Both whole wheat bread and white beans are high in iron. White bean has 20% more iron than whole wheat bread - whole wheat bread has 2.5mg of iron per 100 grams and white bean has 3mg of iron.
potassium
Both whole wheat bread and white beans are high in potassium. White bean has 97% more potassium than whole wheat bread - whole wheat bread has 230mg of potassium per 100 grams and white bean has 454mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, whole wheat bread has more alpha linoleic acid (ALA) than white bean per 100 grams.
| Whole Wheat Bread | White Beans | |
|---|---|---|
| alpha linoleic acid | 0.205 G | 0.056 G |
| Total | 0.205 G | 0.056 G |
omega 6s
Comparing omega-6 fatty acids, whole wheat bread has more linoleic acid than white bean per 100 grams.
| Whole Wheat Bread | White Beans | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 1.667 G | 0.067 G |
| Total | 1.669 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 Whole Wheat Bread or White Beans .
Note: The specific food items compared are: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and White Beans (Beans, white, mature seeds, canned) .
Whole Wheat Bread g
()
|
Daily Values (%) |
White 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 % |
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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% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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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% |
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| 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 % |
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5% | Vitamin B12 | 5% |
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UG % | |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
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UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
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UG % | |
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5% | iodine | 5% |
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UG % | |
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5% | manganese | 5% |
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| UG % |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does whole wheat bread or white beans contain more calories in 100 grams?Both whole wheat bread and white beans are high in calories. Whole wheat bread has 130% more calories than white bean - whole wheat bread has 265 calories in 100g and white bean has 114 calories.
Does whole wheat bread or white beans have more carbohydrates?
By weight, whole wheat bread is high in carbohydrates and white bean has 50% fewer carbohydrates than whole wheat bread - whole wheat bread has 43.3g of carbs for 100g and white bean has 21.2g of carbohydrates.
Does whole wheat bread or white beans contain more calcium?
Both whole wheat bread and white beans are high in calcium. Whole wheat bread has 40% more calcium than white bean - whole wheat bread has 103mg of calcium in 100 grams and white bean has 73mg of calcium.
Does whole wheat bread or white beans contain more iron?
Both whole wheat bread and white beans are high in iron. White bean has 20% more iron than whole wheat bread - whole wheat bread has 2.5mg of iron in 100 grams and white bean has 3mg of iron.
Does whole wheat bread or white beans contain more potassium?
Both whole wheat bread and white beans are high in potassium. White bean has 100% more potassium than whole wheat bread - whole wheat bread has 230mg of potassium in 100 grams and white bean has 454mg of potassium.