Whole Wheat Bread vs. Black Beans
Nutrition comparison of Whole Wheat Bread and Black 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
black 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 black beans:
- Both whole wheat bread and black beans are high in dietary fiber and potassium.
- Black bean has 26.7 times less sugar than whole wheat bread.
- Whole wheat bread has more niacin and Vitamin B6.
- Whole wheat bread is a great source of iron.
- Whole wheat bread is an excellent source of calcium and protein.
USDA sources for nutritional information: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Black Beans (Beans, black turtle, mature seeds, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Whole wheat bread is high in calories and black bean has 66% less calories than whole wheat bread - whole wheat bread has 265 calories per 100 grams and black bean has 91 calories.
For macronutrient ratios, whole wheat bread is lighter in protein, lighter in carbs and heavier in fat compared to black beans per calorie. Whole wheat bread has a macronutrient ratio of 20:66:14 and for black beans, 26:71:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Bread | Black Beans | |
|---|---|---|
| Protein | 20% | 26% |
| Carbohydrates | 66% | 71% |
| Fat | 14% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat bread is high in carbohydrates and black bean has 62% less carbohydrates than whole wheat bread - whole wheat bread has 43.3g of total carbs per 100 grams and black bean has 16.6g of carbohydrates.
dietary fiber
Both whole wheat bread and black beans are high in dietary fiber. Whole wheat bread has a little more dietary fiber (7%) than black bean by weight - whole wheat bread has 7.4g of dietary fiber per 100 grams and black bean has 6.9g of dietary fiber.
sugar
Black bean has 26.7 times less sugar than whole wheat bread - whole wheat bread has 6.4g of sugar per 100 grams and black bean has 0.23g of sugar.
Protein
protein
Whole wheat bread is an excellent source of protein and it has 122% more protein than black bean - whole wheat bread has 13.4g of protein per 100 grams and black bean has 6g of protein.
Fat
saturated fat
Both whole wheat bread and black beans are low in saturated fat - whole wheat bread has 0.87g of saturated fat per 100 grams and black bean has 0.08g of saturated fat.
Vitamins
Vitamin C
Black bean has 26 times more Vitamin C than whole wheat bread - whole wheat bread has 0.1mg of Vitamin C per 100 grams and black bean has 2.7mg of Vitamin C.
Vitamin A
Black beans and whole wheat bread contain similar amounts of Vitamin A - black bean has 1.2ug of Vitamin A per 100 grams and whole wheat bread does not contain significant amounts.
Vitamin E
Whole wheat bread and black beans contain similar amounts of Vitamin E - whole wheat bread has 0.37mg of Vitamin E per 100 grams and black bean has 0.62mg of Vitamin E.
Vitamin K
Whole wheat bread and black beans contain similar amounts of Vitamin K - whole wheat bread has 1.4ug of Vitamin K per 100 grams and black bean has 2.3ug of Vitamin K.
The B Vitamins
Whole wheat bread has more niacin and Vitamin B6. Both whole wheat bread and black beans contain significant amounts of thiamin, riboflavin, pantothenic acid and folate.
| Whole Wheat Bread | Black Beans | |
|---|---|---|
| Thiamin | 0.279 MG | 0.14 MG |
| Riboflavin | 0.131 MG | 0.12 MG |
| Niacin | 4.042 MG | 0.62 MG |
| Pantothenic acid | 0.336 MG | 0.184 MG |
| Vitamin B6 | 0.263 MG | 0.055 MG |
| Folate | 75 UG | 61 UG |
Minerals
calcium
Whole wheat bread is an excellent source of calcium and it has 194% more calcium than black bean - whole wheat bread has 103mg of calcium per 100 grams and black bean has 35mg of calcium.
iron
Whole wheat bread is a great source of iron and it has 32% more iron than black bean - whole wheat bread has 2.5mg of iron per 100 grams and black bean has 1.9mg of iron.
potassium
Both whole wheat bread and black beans are high in potassium. Black bean has 34% more potassium than whole wheat bread - whole wheat bread has 230mg of potassium per 100 grams and black bean has 308mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, whole wheat bread has more alpha linoleic acid (ALA) than black bean per 100 grams.
| Whole Wheat Bread | Black Beans | |
|---|---|---|
| alpha linoleic acid | 0.205 G | 0.057 G |
| Total | 0.205 G | 0.057 G |
omega 6s
Comparing omega-6 fatty acids, whole wheat bread has more linoleic acid than black bean per 100 grams.
| Whole Wheat Bread | Black Beans | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 1.667 G | 0.068 G |
| Total | 1.669 G | 0.068 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 Black Beans .
Note: The specific food items compared are: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Black Beans (Beans, black turtle, mature seeds, canned) .
Whole Wheat Bread g
()
|
Daily Values (%) |
Black Beans g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
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% |
|
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 % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
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 % | |
| MG % |
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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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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% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
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% |
|
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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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% |
|
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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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 black beans contain more calories in 100 grams?Whole wheat bread is high in calories and black bean has 70% less calories than whole wheat bread - whole wheat bread has 265 calories in 100g and black bean has 91 calories.
Does whole wheat bread or black beans have more carbohydrates?
By weight, whole wheat bread is high in carbohydrates and black bean has 60% fewer carbohydrates than whole wheat bread - whole wheat bread has 43.3g of carbs for 100g and black bean has 16.6g of carbohydrates.
Does whole wheat bread or black beans contain more calcium?
Whole wheat bread is a rich source of calcium and it has 190% more calcium than black bean - whole wheat bread has 103mg of calcium in 100 grams and black bean has 35mg of calcium.
Does whole wheat bread or black beans contain more potassium?
Both whole wheat bread and black beans are high in potassium. Black bean has 30% more potassium than whole wheat bread - whole wheat bread has 230mg of potassium in 100 grams and black bean has 308mg of potassium.