Beans White

Legumes 4 variants

Beans White is consistently high in these nutrients across all variants, regardless of preparation or processing.

Potassium > 89% Magnesium > 85% Copper > 83% Iron > 82% Manganese > 82% Folate > 80% Dietary Fiber > 78% Calcium > 76%

Select a nutrient to see how the 4 variants compare.

Variant	Protein (g)	All foods
raw	23.4	> 82%
cooked, boiled, with salt	9.7	> 50%
cooked, boiled, without salt	9.7	> 50%
canned	7.3	> 42%

Variant	Iron (mg)	All foods
raw	10.4	> 97%
cooked, boiled, with salt	3.7	> 87%
cooked, boiled, without salt	3.7	> 87%
canned	3.0	> 82%

Variant	Magnesium (mg)	All foods
raw	190.0	> 97%
cooked, boiled, with salt	63.0	> 88%
cooked, boiled, without salt	63.0	> 88%
canned	51.0	> 85%

Variant	Zinc (mg)	All foods
raw	3.7	> 80%
cooked, boiled, with salt	1.4	> 56%
cooked, boiled, without salt	1.4	> 56%
canned	1.1	> 51%

Variant	Calcium (mg)	All foods
raw	240.0	> 94%
cooked, boiled, with salt	90.0	> 79%
cooked, boiled, without salt	90.0	> 79%
canned	73.0	> 76%

Variant	Potassium (mg)	All foods
raw	1795.0	> 99%
cooked, boiled, with salt	561.0	> 93%
cooked, boiled, without salt	561.0	> 93%
canned	454.0	> 89%

Variant	Phosphorus (mg)	All foods
raw	301.0	> 89%
cooked, boiled, with salt	113.0	> 40%
cooked, boiled, without salt	113.0	> 40%
canned	91.0	> 33%

Variant	Dietary Fiber (g)	All foods
raw	15.2	> 97%
cooked, boiled, with salt	6.3	> 84%
cooked, boiled, without salt	6.3	> 84%
canned	4.8	> 78%

Variant	Vitamin E (mg)	All foods
cooked, boiled, with salt	0.9	> 77%
cooked, boiled, without salt	0.9	> 77%
canned	0.8	> 73%
raw	0.2	> 32%

Variant	Folate (µg)	All foods
raw	388.0	> 98%
cooked, boiled, with salt	81.0	> 84%
cooked, boiled, without salt	81.0	> 84%
canned	65.0	> 80%

Variant	Choline (mg)	All foods
raw	66.2	> 71%
cooked, boiled, with salt	35.1	> 55%
cooked, boiled, without salt	35.1	> 55%
canned	trace	n/a