Whole Wheat Bread vs. Kidney Beans
Nutrition comparison of Whole Wheat 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
whole wheat bread
versus
kidney 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 kidney beans:
- Both whole wheat bread and kidney beans are high in calcium, calories, dietary fiber, potassium and protein.
- Whole wheat bread has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Whole wheat bread is a great source of iron.
USDA sources for nutritional information: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) 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 whole wheat bread and kidney beans are high in calories. Whole wheat bread has 119% more calories than kidney bean - whole wheat bread has 265 calories per 100 grams and kidney bean has 121 calories.
For macronutrient ratios, whole wheat bread is lighter in protein, heavier in fat and similar to kidney beans for carbs. Whole wheat bread has a macronutrient ratio of 20:66:14 and for kidney beans, 26:67:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Bread | Kidney Beans | |
|---|---|---|
| Protein | 20% | 26% |
| Carbohydrates | 66% | 67% |
| Fat | 14% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat bread is high in carbohydrates and kidney bean has 52% less carbohydrates than whole wheat bread - whole wheat bread has 43.3g of total carbs per 100 grams and kidney bean has 20.8g of carbohydrates.
dietary fiber
Both whole wheat bread and kidney beans are high in dietary fiber. Whole wheat bread has 23% more dietary fiber than kidney bean - whole wheat bread has 7.4g of dietary fiber per 100 grams and kidney bean has 6g of dietary fiber.
sugar
Kidney bean has less sugar than whole wheat bread - whole wheat bread has 6.4g of sugar per 100 grams and kidney bean does not contain significant amounts.
Protein
protein
Both whole wheat bread and kidney beans are high in protein. Whole wheat bread has 65% more protein than kidney bean - whole wheat bread has 13.4g of protein per 100 grams and kidney bean has 8.1g of protein.
Fat
saturated fat
Both whole wheat bread and kidney beans are low in saturated fat - whole wheat bread has 0.87g of saturated fat per 100 grams and kidney bean has 0.33g of saturated fat.
Vitamins
Vitamin C
Whole wheat bread and kidney beans contain similar amounts of Vitamin C - whole wheat bread has 0.1mg of Vitamin C per 100 grams and kidney bean has 0.2mg of Vitamin C.
Vitamin E
Whole wheat bread and kidney beans contain similar amounts of Vitamin E - whole wheat bread has 0.37mg of Vitamin E per 100 grams and kidney bean has 0.03mg of Vitamin E.
Vitamin K
Whole wheat bread and kidney beans contain similar amounts of Vitamin K - whole wheat bread has 1.4ug of Vitamin K per 100 grams and kidney bean has 5.7ug of Vitamin K.
The B Vitamins
Whole wheat bread has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Whole Wheat Bread | Kidney Beans | |
|---|---|---|
| Thiamin | 0.279 MG | 0.06 MG |
| Riboflavin | 0.131 MG | 0.015 MG |
| Niacin | 4.042 MG | 0.417 MG |
| Pantothenic acid | 0.336 MG | ~ |
| Vitamin B6 | 0.263 MG | 0.113 MG |
| Folate | 75 UG | 23 UG |
Minerals
calcium
Both whole wheat bread and kidney beans are high in calcium. Whole wheat bread has 78% more calcium than kidney bean - whole wheat bread has 103mg of calcium per 100 grams and kidney bean has 58mg of calcium.
iron
Whole wheat bread is a great source of iron and it has 67% more iron than kidney bean - whole wheat bread has 2.5mg of iron per 100 grams and kidney bean has 1.5mg of iron.
potassium
Both whole wheat bread and kidney beans are high in potassium. Whole wheat bread is very similar to whole wheat bread for potassium - whole wheat bread has 230mg 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 whole wheat bread and kidney beans contain significant amounts of alpha linoleic acid (ALA).
| Whole Wheat Bread | Kidney Beans | |
|---|---|---|
| alpha linoleic acid | 0.205 G | 0.132 G |
| Total | 0.205 G | 0.132 G |
omega 6s
Comparing omega-6 fatty acids, whole wheat bread has more linoleic acid than kidney bean per 100 grams.
| Whole Wheat Bread | Kidney Beans | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 1.667 G | 0.217 G |
| Total | 1.669 G | 0.217 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 Kidney Beans .
Note: The specific food items compared are: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) .
Whole Wheat 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 whole wheat bread or kidney beans contain more calories in 100 grams?Both whole wheat bread and kidney beans are high in calories. Whole wheat bread has 120% more calories than kidney bean - whole wheat bread has 265 calories in 100g and kidney bean has 121 calories.
Does whole wheat bread or kidney beans have more carbohydrates?
By weight, whole wheat bread is high in carbohydrates and kidney bean has 50% fewer carbohydrates than whole wheat bread - whole wheat bread has 43.3g of carbs for 100g and kidney bean has 20.8g of carbohydrates.
Does whole wheat bread or kidney beans contain more calcium?
Both whole wheat bread and kidney beans are high in calcium. Whole wheat bread has 80% more calcium than kidney bean - whole wheat bread has 103mg of calcium in 100 grams and kidney bean has 58mg of calcium.
Does whole wheat bread or kidney beans contain more potassium?
Both whole wheat bread and kidney beans are high in potassium. Whole wheat bread is very similar to whole wheat bread for potassium - whole wheat bread has 230mg of potassium in 100 grams and kidney bean has 250mg of potassium.