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Bean vs Wheat - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Wheat
Wheat contains less Sugars (difference - 2.11g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 10mg)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $1.1)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 0.219g)
Which food is lower in glycemic index?
Bean
Bean is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Bean
Bean is relatively richer in minerals
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)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Bean Wheat
Lower in Sugars ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Bean Wheat
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
29
Bean
25
Wheat
Mineral Summary Score
84
Bean
67
Wheat

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Bean
5
:
3
Wheat
Contains more Iron +44%
Contains more Calcium +232.4%
Contains more Potassium +223.2%
Contains more Magnesium +22.2%
Contains more Copper +61.5%
Contains more Zinc +82.5%
Contains more Phosphorus +23.6%
Contains less Sodium -83.3%
Contains more Iron +44%
Contains more Calcium +232.4%
Contains more Potassium +223.2%
Contains more Magnesium +22.2%
Contains more Copper +61.5%
Contains more Zinc +82.5%
Contains more Phosphorus +23.6%
Contains less Sodium -83.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Bean
6
:
2
Wheat
Contains more Vitamin C +∞%
Contains more Vitamin B1 +70.2%
Contains more Vitamin B2 +75.2%
Contains more Vitamin B6 +13.1%
Contains more Vitamin B3 +473.9%
Contains more Vitamin B5 +19.1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +70.2%
Contains more Vitamin B2 +75.2%
Contains more Vitamin B6 +13.1%
Contains more Vitamin B3 +473.9%
Contains more Vitamin B5 +19.1%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
129%
Bean
82%
Wheat
Carbohydrates
63%
Bean
71%
Wheat
Fats
6%
Bean
11%
Wheat

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Bean Wheat Opinion
Calories 347 339 Bean
Protein 21.42 13.68 Bean
Fats 1.23 2.47 Wheat
Vitamin C 6.3 0 Bean
Carbs 62.55 71.13 Wheat
Cholesterol 0 0
Vitamin D 0 0
Iron 5.07 3.52 Bean
Calcium 113 34 Bean
Potassium 1393 431 Bean
Magnesium 176 144 Bean
Sugars 2.11 Bean
Fiber 15.5 Bean
Copper 0.893 0.553 Bean
Zinc 2.28 4.16 Wheat
Starch 34.17 Bean
Phosphorus 411 508 Wheat
Sodium 12 2 Wheat
Vitamin A 0 0
Vitamin E 0.21 Bean
Vitamin D 0 0
Vitamin B1 0.713 0.419 Bean
Vitamin B2 0.212 0.121 Bean
Vitamin B3 1.174 6.738 Wheat
Vitamin B5 0.785 0.935 Wheat
Vitamin B6 0.474 0.419 Bean
Vitamin B12 0 0
Vitamin K 5.6 Bean
Folic acid (B9) 0 0
Trans Fat 0 Wheat
Saturated Fat 0.235 0.454 Bean
Monounsaturated Fat 0.229 0.344 Wheat
Polyunsaturated fat 0.407 0.978 Wheat
Tryptophan 0.237 0.176 Bean
Threonine 0.81 0.366 Bean
Isoleucine 0.871 0.533 Bean
Leucine 1.558 0.934 Bean
Lysine 1.356 0.303 Bean
Methionine 0.259 0.221 Bean
Phenylalanine 1.095 0.681 Bean
Valine 0.998 0.594 Bean
Histidine 0.556 0.322 Bean
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.