White Bread vs. Pinto Beans

Nutrition comparison of White Bread and Pinto 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 pinto beans (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in white bread and pinto beans:

  • Both white bread and pinto beans are high in calcium, calories and dietary fiber.
  • Pinto bean has 8.2 times less sugar than white bread.
  • Pinto bean is a great source of potassium.
  • White bread has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
  • White bread is a great source of protein.
  • White bread is an excellent source of iron.
Detailed nutritional comparison of white bread and pinto 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 Pinto Beans (Beans, pinto, canned, drained solids) . Have a correction or suggestions? Shoot us an email.


Image of White Bread src
Image of Pinto Beans src

Calories and Carbs

calories

Both white bread and pinto beans are high in calories. White bread has 109% more calories than pinto bean - white bread has 238 calories per 100 grams and pinto bean has 114 calories.

For macronutrient ratios, white bread is lighter in protein, heavier in carbs and similar to pinto beans for fat. White bread has a macronutrient ratio of 18:74:8 and for pinto beans, 24:69:7 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

White Bread Pinto Beans
Protein 18% 24%
Carbohydrates 74% 69%
Fat 8% 7%
Alcohol ~ ~

carbohydrates

White bread is high in carbohydrates and pinto bean has 54% less carbohydrates than white bread - white bread has 43.9g of total carbs per 100 grams and pinto bean has 20.2g of carbohydrates.

dietary fiber

Both white bread and pinto beans are high in dietary fiber. White bread has 67% more dietary fiber than pinto bean - white bread has 9.2g of dietary fiber per 100 grams and pinto bean has 5.5g of dietary fiber.

sugar

Pinto bean has 8.2 times less sugar than white bread - white bread has 5g of sugar per 100 grams and pinto bean has 0.54g of sugar.

Protein

protein

White bread is a great source of protein and it has 53% more protein than pinto bean - white bread has 10.7g of protein per 100 grams and pinto bean has 7g of protein.

Fat

saturated fat

Both white bread and pinto beans are low in saturated fat - white bread has 0.63g of saturated fat per 100 grams and pinto bean has 0.16g of saturated fat.

trans fat

Both white bread and pinto beans are low in trans fat - white bread has 0.03g of trans fat per 100 grams and pinto bean does not contain significant amounts.

Vitamins

Vitamin C

Pinto beans and white bread contain similar amounts of Vitamin C - pinto bean has 0.1mg of Vitamin C per 100 grams and white bread does not contain significant amounts.

Vitamin A

White bread and pinto beans contain similar amounts of Vitamin A - white bread has 1.2ug of Vitamin A per 100 grams and pinto bean does not contain significant amounts.

Vitamin E

White bread has more Vitamin E than pinto bean - white bread has 0.38mg of Vitamin E per 100 grams and pinto bean does not contain significant amounts.

Vitamin K

White bread has more Vitamin K than pinto bean - white bread has 7.7ug of Vitamin K per 100 grams and pinto bean does not contain significant amounts.

The B Vitamins

White bread has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.

White Bread Pinto Beans
Thiamin 0.51 MG 0.052 MG
Riboflavin 0.255 MG 0.019 MG
Niacin 4.455 MG 0.272 MG
Pantothenic acid 0.455 MG ~
Vitamin B6 0.08 MG ~
Folate 127 UG 24 UG

Minerals

calcium

Both white bread and pinto beans are high in calcium. White bread has 986% more calcium than pinto bean - white bread has 684mg of calcium per 100 grams and pinto bean has 63mg of calcium.

iron

White bread is an excellent source of iron and it has 268% more iron than pinto bean - white bread has 4.9mg of iron per 100 grams and pinto bean has 1.3mg of iron.

potassium

Pinto bean is a great source of potassium and it has 116% more potassium than white bread - white bread has 127mg of potassium per 100 grams and pinto bean has 274mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both white bread and pinto beans contain significant amounts of alpha linoleic acid (ALA).

White Bread Pinto Beans
alpha linoleic acid 0.083 G 0.158 G
EPA 0.003 G ~
Total 0.086 G 0.158 G

omega 6s

Comparing omega-6 fatty acids, white bread has more linoleic acid than pinto bean per 100 grams.

White Bread Pinto Beans
other omega 6 0.002 G ~
linoleic acid 0.879 G 0.115 G
Total 0.881 G 0.115 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 Pinto Beans (Beans, pinto, canned, drained solids) .

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FAQ

Does white bread or pinto beans contain more calories in 100 grams?
Both white bread and pinto beans are high in calories. White bread has 110% more calories than pinto bean - white bread has 238 calories in 100g and pinto bean has 114 calories.

Does white bread or pinto beans have more carbohydrates?
By weight, white bread is high in carbohydrates and pinto bean has 50% fewer carbohydrates than white bread - white bread has 43.9g of carbs for 100g and pinto bean has 20.2g of carbohydrates.

Does white bread or pinto beans contain more calcium?
Both white bread and pinto beans are high in calcium. White bread has 990% more calcium than pinto bean - white bread has 684mg of calcium in 100 grams and pinto bean has 63mg of calcium.

Does white bread or pinto beans contain more iron?
White bread is an abundant source of iron and it has 270% more iron than pinto bean - white bread has 4.9mg of iron in 100 grams and pinto bean has 1.3mg of iron.