White Beans vs. Breadfruit Seeds
Nutrition comparison of White Beans and Breadfruit Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
white beans
versus
breadfruit seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white beans and breadfruit seeds:
- Both breadfruit seeds and white beans are high in calcium, calories, dietary fiber, iron and potassium.
- Breadfruit seed is an excellent source of Vitamin C.
- White bean has more thiamin, however, breadfruit seed contains more riboflavin, niacin, pantothenic acid and Vitamin B6.
USDA sources for nutritional information: White Beans (Beans, white, mature seeds, canned) and Breadfruit Seeds (Seeds, breadnut tree seeds, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both breadfruit seeds and white beans are high in calories. Breadfruit seed has 222% more calories than white bean - breadfruit seed has 367 calories per 100 grams and white bean has 114 calories.
For macronutrient ratios, white beans is heavier in protein, lighter in carbs and similar to breadfruit seeds for fat. White beans has a macronutrient ratio of 25:73:2 and for breadfruit seeds, 9:87:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Beans | Breadfruit Seeds | |
|---|---|---|
| Protein | 25% | 9% |
| Carbohydrates | 73% | 87% |
| Fat | 2% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Breadfruit seed is high in carbohydrates and white bean has 73% less carbohydrates than breadfruit seed - breadfruit seed has 79.4g of total carbs per 100 grams and white bean has 21.2g of carbohydrates.
dietary fiber
Both breadfruit seeds and white beans are high in dietary fiber. Breadfruit seed has 210% more dietary fiber than white bean - breadfruit seed has 14.9g of dietary fiber per 100 grams and white bean has 4.8g of dietary fiber.
sugar
White beans and breadfruit seeds contain similar amounts of sugar - white bean has 0.29g of sugar per 100 grams and breadfruit seed does not contain significant amounts.
Protein
protein
Breadfruit seeds and white beans contain similar amounts of protein - breadfruit seed has 8.6g of protein per 100 grams and white bean has 7.3g of protein.
Fat
saturated fat
Both breadfruit seeds and white beans are low in saturated fat - breadfruit seed has 0.45g of saturated fat per 100 grams and white bean has 0.07g of saturated fat.
Vitamins
Vitamin C
Breadfruit seed is an excellent source of Vitamin C and it has more Vitamin C than white bean - breadfruit seed has 46.6mg of Vitamin C per 100 grams and white bean does not contain significant amounts.
Vitamin A
Breadfruit seed has more Vitamin A than white bean - breadfruit seed has 11ug of Vitamin A per 100 grams and white bean does not contain significant amounts.
Vitamin E
White bean has more Vitamin E than breadfruit seed - white bean has 0.79mg of Vitamin E per 100 grams and breadfruit seed does not contain significant amounts.
Vitamin K
White beans and breadfruit seeds contain similar amounts of Vitamin K - white bean has 2.9ug of Vitamin K per 100 grams and breadfruit seed does not contain significant amounts.
The B Vitamins
White bean has more thiamin, however, breadfruit seed contains more riboflavin, niacin, pantothenic acid and Vitamin B6. Both white beans and breadfruit seeds contain significant amounts of folate.
| White Beans | Breadfruit Seeds | |
|---|---|---|
| Thiamin | 0.096 MG | 0.03 MG |
| Riboflavin | 0.037 MG | 0.14 MG |
| Niacin | 0.113 MG | 2.1 MG |
| Pantothenic acid | 0.185 MG | 1.875 MG |
| Vitamin B6 | 0.075 MG | 0.685 MG |
| Folate | 65 UG | 113 UG |
Minerals
calcium
Both breadfruit seeds and white beans are high in calcium. Breadfruit seed has 29% more calcium than white bean - breadfruit seed has 94mg of calcium per 100 grams and white bean has 73mg of calcium.
iron
Both breadfruit seeds and white beans are high in iron. Breadfruit seed has 54% more iron than white bean - breadfruit seed has 4.6mg of iron per 100 grams and white bean has 3mg of iron.
potassium
Both breadfruit seeds and white beans are high in potassium. Breadfruit seed has 343% more potassium than white bean - breadfruit seed has 2011mg of potassium per 100 grams and white bean has 454mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, breadfruit seed has more alpha linoleic acid (ALA) than white bean per 100 grams.
| White Beans | Breadfruit Seeds | |
|---|---|---|
| alpha linoleic acid | 0.056 G | 0.207 G |
| Total | 0.056 G | 0.207 G |
omega 6s
Comparing omega-6 fatty acids, breadfruit seed has more linoleic acid than white bean per 100 grams.
| White Beans | Breadfruit Seeds | |
|---|---|---|
| linoleic acid | 0.067 G | 0.69 G |
| Total | 0.067 G | 0.69 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 Beans (Beans, white, mature seeds, canned) and Breadfruit Seeds (Seeds, breadnut tree seeds, dried) .
White Beans g
()
|
Daily Values (%) |
Breadfruit Seeds 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% |
|
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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
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 % | |
| 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 % | |
| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
| MG % |
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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 % | |
| UG % |
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5% | iodine | 5% |
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UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
MG % | |
| 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 breadfruit seeds or white beans contain more calories in 100 grams?Both breadfruit seeds and white beans are high in calories. Breadfruit seed has 220% more calories than white bean - breadfruit seed has 367 calories in 100g and white bean has 114 calories.
Does breadfruit seeds or white beans have more carbohydrates?
By weight, breadfruit seed is high in carbohydrates and white bean has 70% fewer carbohydrates than breadfruit seed - breadfruit seed has 79.4g of carbs for 100g and white bean has 21.2g of carbohydrates.
Does breadfruit seeds or white beans contain more calcium?
Both breadfruit seeds and white beans are high in calcium. Breadfruit seed has 30% more calcium than white bean - breadfruit seed has 94mg of calcium in 100 grams and white bean has 73mg of calcium.
Does breadfruit seeds or white beans contain more iron?
Both breadfruit seeds and white beans are high in iron. Breadfruit seed has 50% more iron than white bean - breadfruit seed has 4.6mg of iron in 100 grams and white bean has 3mg of iron.
Does breadfruit seeds or white beans contain more potassium?
Both breadfruit seeds and white beans are high in potassium. Breadfruit seed has 340% more potassium than white bean - breadfruit seed has 2011mg of potassium in 100 grams and white bean has 454mg of potassium.