White Bread vs. Kidney Beans
Nutrition comparison of White Bread and Kidney 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
kidney beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white bread and kidney beans:
- Both white bread and kidney beans are high in calcium, calories, dietary fiber and protein.
- Kidney bean is a great source of potassium.
- White bread has more thiamin, riboflavin, niacin, pantothenic acid and folate.
- White bread is an excellent source of iron.
USDA sources for nutritional information: White Bread (Bread, white wheat) and Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white bread and kidney beans are high in calories. White bread has 97% more calories than kidney bean - white bread has 238 calories per 100 grams and kidney bean has 121 calories.
For macronutrient ratios, white bread is lighter in protein, heavier in carbs and similar to kidney beans for fat. White bread has a macronutrient ratio of 18:74:8 and for kidney beans, 26:67:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Bread | Kidney Beans | |
|---|---|---|
| Protein | 18% | 26% |
| Carbohydrates | 74% | 67% |
| Fat | 8% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
White bread is high in carbohydrates and kidney bean has 53% less carbohydrates than white bread - white bread has 43.9g of total carbs per 100 grams and kidney bean has 20.8g of carbohydrates.
dietary fiber
Both white bread and kidney beans are high in dietary fiber. White bread has 53% more dietary fiber than kidney bean - white bread has 9.2g of dietary fiber per 100 grams and kidney bean has 6g of dietary fiber.
sugar
Kidney bean has less sugar than white bread - white bread has 5g of sugar per 100 grams and kidney bean does not contain significant amounts.
Protein
protein
Both white bread and kidney beans are high in protein. White bread has 31% more protein than kidney bean - white bread has 10.7g of protein per 100 grams and kidney bean has 8.1g of protein.
Fat
saturated fat
Both white bread and kidney beans are low in saturated fat - white bread has 0.63g of saturated fat per 100 grams and kidney bean has 0.33g of saturated fat.
trans fat
Both white bread and kidney beans are low in trans fat - white bread has 0.03g of trans fat per 100 grams and kidney bean does not contain significant amounts.
Vitamins
Vitamin C
Kidney beans and white bread contain similar amounts of Vitamin C - kidney bean has 0.2mg of Vitamin C per 100 grams and white bread does not contain significant amounts.
Vitamin A
White bread and kidney beans contain similar amounts of Vitamin A - white bread has 1.2ug of Vitamin A per 100 grams and kidney bean does not contain significant amounts.
Vitamin E
White bread and kidney beans contain similar amounts of Vitamin E - white bread has 0.38mg of Vitamin E per 100 grams and kidney bean has 0.03mg of Vitamin E.
Vitamin K
White bread and kidney beans contain similar amounts of Vitamin K - white bread has 7.7ug of Vitamin K per 100 grams and kidney bean has 5.7ug of Vitamin K.
The B Vitamins
White bread has more thiamin, riboflavin, niacin, pantothenic acid and folate. Both white bread and kidney beans contain significant amounts of Vitamin B6.
| White Bread | Kidney Beans | |
|---|---|---|
| Thiamin | 0.51 MG | 0.06 MG |
| Riboflavin | 0.255 MG | 0.015 MG |
| Niacin | 4.455 MG | 0.417 MG |
| Pantothenic acid | 0.455 MG | ~ |
| Vitamin B6 | 0.08 MG | 0.113 MG |
| Folate | 127 UG | 23 UG |
Minerals
calcium
Both white bread and kidney beans are high in calcium. White bread has 10 times more calcium than kidney bean - white bread has 684mg of calcium per 100 grams and kidney bean has 58mg of calcium.
iron
White bread is an excellent source of iron and it has 226% more iron than kidney bean - white bread has 4.9mg of iron per 100 grams and kidney bean has 1.5mg of iron.
potassium
Kidney bean is a great source of potassium and it has 97% more potassium than white bread - white bread has 127mg of potassium per 100 grams and kidney bean has 250mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both white bread and kidney beans contain significant amounts of alpha linoleic acid (ALA).
| White Bread | Kidney Beans | |
|---|---|---|
| alpha linoleic acid | 0.083 G | 0.132 G |
| EPA | 0.003 G | ~ |
| Total | 0.086 G | 0.132 G |
omega 6s
Comparing omega-6 fatty acids, white bread has more linoleic acid than kidney bean per 100 grams.
| White Bread | Kidney Beans | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 0.879 G | 0.217 G |
| Total | 0.881 G | 0.217 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 Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) .
White Bread g
()
|
Daily Values (%) |
Kidney 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 kidney beans contain more calories in 100 grams?Both white bread and kidney beans are high in calories. White bread has 100% more calories than kidney bean - white bread has 238 calories in 100g and kidney bean has 121 calories.
Does white bread or kidney beans have more carbohydrates?
By weight, white bread is high in carbohydrates and kidney bean has 50% fewer carbohydrates than white bread - white bread has 43.9g of carbs for 100g and kidney bean has 20.8g of carbohydrates.
Does white bread or kidney beans contain more calcium?
Both white bread and kidney beans are high in calcium. White bread has 10 times more calcium than kidney bean - white bread has 684mg of calcium in 100 grams and kidney bean has 58mg of calcium.
Does white bread or kidney beans contain more iron?
White bread is an abundant source of iron and it has 230% more iron than kidney bean - white bread has 4.9mg of iron in 100 grams and kidney bean has 1.5mg of iron.