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Bean vs. Wheat — In-Depth Nutrition Comparison

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How are Bean and Wheat different?

  • Bean contains less Selenium, Iron, Vitamin B3, and Phosphorus than Wheat.
  • Wheat covers your daily need of Selenium 50% more than Bean.
  • Bean has 6 times more Calcium than Wheat. Bean has 50mg of Calcium, while Wheat has 9mg.
  • Wheat contains less Sugar.

Beans, baked, canned, no salt added and Wheat, KAMUT khorasan, cooked types were used in this article.

Infographic

Bean vs Wheat infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Bean
Bean
3
:
7
Wheat
Wheat
Contains more Calcium +455.6%
Contains more Potassium +80.5%
Contains less Sodium -87.5%
Contains more Iron +506.9%
Contains more Magnesium +50%
Contains more Phosphorus +41.3%
Contains more Zinc +31.4%
Contains more Selenium +608.9%
Equal in Copper - 0.207
Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 11% 23% 45% 27% 1% 39% 69% 0% 25%
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 66% 35% 63% 15% 2% 51% 69% 135% 174%
Contains more Calcium +455.6%
Contains more Potassium +80.5%
Contains less Sodium -87.5%
Contains more Iron +506.9%
Contains more Magnesium +50%
Contains more Phosphorus +41.3%
Contains more Zinc +31.4%
Contains more Selenium +608.9%
Equal in Copper - 0.207

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Bean
Bean
8
:
2
Wheat
Wheat
Contains more Vitamin A +2550%
Contains more Vitamin B1 +57.9%
Contains more Vitamin B2 +100%
Contains more Vitamin B6 +85.7%
Contains more Folate +118.2%
Contains more Vitamin E +60%
Contains more Vitamin B3 +436%
Bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 3% 0% 11% 38% 14% 9% 0% 30% 18% 0% 2%
Wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 24% 7% 44% 0% 17% 9% 0% 0%
Contains more Vitamin A +2550%
Contains more Vitamin B1 +57.9%
Contains more Vitamin B2 +100%
Contains more Vitamin B6 +85.7%
Contains more Folate +118.2%
Contains more Vitamin E +60%
Contains more Vitamin B3 +436%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bean
Bean
2
:
3
Wheat
Wheat
Contains more Water +11.4%
Contains more Other +151.5%
Contains more Protein +19%
Contains more Fats +107.5%
Contains more Carbs +34.7%
Bean
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Wheat
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
Contains more Water +11.4%
Contains more Other +151.5%
Contains more Protein +19%
Contains more Fats +107.5%
Contains more Carbs +34.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bean
Bean
0
:
3
Wheat
Wheat
Contains less Saturated Fat -25.2%
Contains more Monounsaturated Fat +140%
Contains more Polyunsaturated fat +41.3%
Bean
33% 11% 55%
Saturated Fat: 0.103 g
Monounsaturated Fat: 0.035 g
Polyunsaturated fat: 0.172 g
Wheat
19% 21% 60%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.084 g
Polyunsaturated fat: 0.243 g
Contains less Saturated Fat -25.2%
Contains more Monounsaturated Fat +140%
Contains more Polyunsaturated fat +41.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bean Wheat
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Bean Wheat Opinion
Net carbs 14.99g 23.3g Wheat
Protein 4.8g 5.71g Wheat
Fats 0.4g 0.83g Wheat
Carbs 20.49g 27.6g Wheat
Calories 105kcal 132kcal Wheat
Sugar 7.78g 3.07g Wheat
Fiber 5.5g 4.3g Bean
Calcium 50mg 9mg Bean
Iron 0.29mg 1.76mg Wheat
Magnesium 32mg 48mg Wheat
Phosphorus 104mg 147mg Wheat
Potassium 296mg 164mg Bean
Sodium 1mg 8mg Bean
Zinc 1.4mg 1.84mg Wheat
Copper 0.206mg 0.207mg Wheat
Manganese 1.03mg Wheat
Selenium 4.5µg 31.9µg Wheat
Vitamin A 106IU 4IU Bean
Vitamin A RAE 5µg Bean
Vitamin E 0.15mg 0.24mg Wheat
Vitamin C 3.1mg Bean
Vitamin B1 0.15mg 0.095mg Bean
Vitamin B2 0.06mg 0.03mg Bean
Vitamin B3 0.43mg 2.305mg Wheat
Vitamin B6 0.13mg 0.07mg Bean
Folate 24µg 11µg Bean
Vitamin K 0.8µg Bean
Tryptophan 0.051mg Wheat
Threonine 0.172mg Wheat
Isoleucine 0.22mg Wheat
Leucine 0.432mg Wheat
Lysine 0.161mg Wheat
Methionine 0.097mg Wheat
Phenylalanine 0.3mg Wheat
Valine 0.267mg Wheat
Histidine 0.147mg Wheat
Trans Fat 0g 0.002g Bean
Saturated Fat 0.103g 0.077g Wheat
Monounsaturated Fat 0.035g 0.084g Wheat
Polyunsaturated fat 0.172g 0.243g Wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean Wheat
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
11%
Bean
9%
Wheat
Minerals Daily Need Coverage Score
25%
Bean
61%
Wheat

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 4.71g)
Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 0.026g)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $1.1)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Bean
Bean is lower in glycemic index (difference - 17)
Which food is richer in vitamins?
Bean
Bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/nutrients
  2. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.