Whole Wheat Bread vs. White Beans

Nutrition comparison of Whole Wheat Bread and White 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 white 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 white beans:

  • Both whole wheat bread and white beans are high in calcium, calories, dietary fiber, iron and potassium.
  • White bean has 21 times less sugar than whole wheat bread.
  • Whole wheat bread has more thiamin, riboflavin, niacin and Vitamin B6.
  • Whole wheat bread is an excellent source of protein.
Detailed nutritional comparison of whole wheat bread and white 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: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and White Beans (Beans, white, mature seeds, canned) . Have a correction or suggestions? Shoot us an email.


Image of Whole Wheat Bread src
Image of White Beans src

Calories and Carbs

calories

Both whole wheat bread and white beans are high in calories. Whole wheat bread has 132% more calories than white bean - whole wheat bread has 265 calories per 100 grams and white bean has 114 calories.

Whole Wheat Bread White Beans
Protein 20% 25%
Carbohydrates 65% 73%
Fat 14% 2%
Alcohol ~ ~

carbohydrates

Whole wheat bread is high in carbohydrates and white bean has 51% less carbohydrates than whole wheat bread - whole wheat bread has 43.3g of total carbs per 100 grams and white bean has 21.2g of carbohydrates.

dietary fiber

Both whole wheat bread and white beans are high in dietary fiber. Whole wheat bread has 54% more dietary fiber than white bean - whole wheat bread has 7.4g of dietary fiber per 100 grams and white bean has 4.8g of dietary fiber.

sugar

White bean has 21 times less sugar than whole wheat bread - whole wheat bread has 6.4g of sugar per 100 grams and white bean has 0.29g of sugar.

Protein

protein

Whole wheat bread is an excellent source of protein and it has 84% more protein than white bean - whole wheat bread has 13.4g of protein per 100 grams and white bean has 7.3g of protein.

Fat

saturated fat

Both whole wheat bread and white beans are low in saturated fat - whole wheat bread has 0.87g of saturated fat per 100 grams and white bean has 0.07g of saturated fat.

Vitamins

Vitamin C

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

Vitamin E

Whole wheat bread and white beans contain similar amounts of Vitamin E - whole wheat bread has 0.37mg of Vitamin E per 100 grams and white bean has 0.79mg of Vitamin E.

Vitamin K

Whole wheat bread and white beans contain similar amounts of Vitamin K - whole wheat bread has 1.4ug of Vitamin K per 100 grams and white bean has 2.9ug of Vitamin K.

The B Vitamins

Whole wheat bread has more thiamin, riboflavin, niacin and Vitamin B6. Both whole wheat bread and white beans contain significant amounts of pantothenic acid and folate.

Whole Wheat Bread White Beans
Thiamin 0.279 MG 0.096 MG
Riboflavin 0.131 MG 0.037 MG
Niacin 4.042 MG 0.113 MG
Pantothenic acid 0.336 MG 0.185 MG
Vitamin B6 0.263 MG 0.075 MG
Folate 75 UG 65 UG

Minerals

calcium

Both whole wheat bread and white beans are high in calcium. Whole wheat bread has 41% more calcium than white bean - whole wheat bread has 103mg of calcium per 100 grams and white bean has 73mg of calcium.

iron

Both whole wheat bread and white beans are high in iron. White bean has 20% more iron than whole wheat bread - whole wheat bread has 2.5mg of iron per 100 grams and white bean has 3mg of iron.

potassium

Both whole wheat bread and white beans are high in potassium. White bean has 97% more potassium than whole wheat bread - whole wheat bread has 230mg of potassium per 100 grams and white bean has 454mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, whole wheat bread has more alpha linoleic acid (ALA) than white bean per 100 grams.

Whole Wheat Bread White Beans
alpha linoleic acid 0.205 G 0.056 G
Total 0.205 G 0.056 G

omega 6s

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

Whole Wheat Bread White Beans
other omega 6 0.002 G ~
linoleic acid 1.667 G 0.067 G
Total 1.669 G 0.067 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: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and White Beans (Beans, white, mature seeds, canned) .

Whole Wheat Bread g

()
Daily Values (%)

White Beans g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G


FAQ

Does whole wheat bread or white beans contain more calories in 100 grams?
Both whole wheat bread and white beans are high in calories. Whole wheat bread has 130% more calories than white bean - whole wheat bread has 265 calories in 100g and white bean has 114 calories.

Does whole wheat bread or white beans have more carbohydrates?
By weight, whole wheat bread is high in carbohydrates and white bean has 50% fewer carbohydrates than whole wheat bread - whole wheat bread has 43.3g of carbs for 100g and white bean has 21.2g of carbohydrates.

Does whole wheat bread or white beans contain more calcium?
Both whole wheat bread and white beans are high in calcium. Whole wheat bread has 40% more calcium than white bean - whole wheat bread has 103mg of calcium in 100 grams and white bean has 73mg of calcium.

Does whole wheat bread or white beans contain more iron?
Both whole wheat bread and white beans are high in iron. White bean has 20% more iron than whole wheat bread - whole wheat bread has 2.5mg of iron in 100 grams and white bean has 3mg of iron.

Does whole wheat bread or white beans contain more potassium?
Both whole wheat bread and white beans are high in potassium. White bean has 100% more potassium than whole wheat bread - whole wheat bread has 230mg of potassium in 100 grams and white bean has 454mg of potassium.