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  6. Cranberry beans vs. Wheat

Cranberry beans vs. Wheat — In-Depth Nutrition Comparison

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How are Cranberry beans and Wheat different?

  • Cranberry beans is higher in Folate, Fiber, Vitamin B1, and Potassium, however, Wheat is richer in Selenium, Manganese, Vitamin B3, and Zinc.
  • Daily need coverage for Selenium from Wheat is 56% higher.
  • Cranberry beans contains 19 times more Folate than Wheat. While Cranberry beans contains 207µg of Folate, Wheat contains only 11µg.

Beans, cranberry (roman), mature seeds, cooked, boiled, without salt and Wheat, KAMUT khorasan, cooked are the varieties used in this article.

Infographic

Cranberry beans 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.
Cranberry beans
Cranberry beans
6
:
4
Wheat
Wheat
Contains more Calcium +455.6%
Contains more Iron +18.8%
Contains more Potassium +136%
Contains less Sodium -87.5%
Contains more Copper +11.6%
Contains more Zinc +61.4%
Contains more Manganese +178.4%
Contains more Selenium +2353.8%
Equal in Magnesium - 48
Equal in Phosphorus - 147
Cranberry beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 79% 36% 58% 35% 1% 32% 77% 49% 8%
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 Iron +18.8%
Contains more Potassium +136%
Contains less Sodium -87.5%
Contains more Copper +11.6%
Contains more Zinc +61.4%
Contains more Manganese +178.4%
Contains more Selenium +2353.8%
Equal in Magnesium - 48
Equal in Phosphorus - 147

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.
Cranberry beans
Cranberry beans
7
:
3
Wheat
Wheat
Contains more Vitamin B1 +121.1%
Contains more Vitamin B2 +130%
Contains more Vitamin B6 +15.7%
Contains more Folate +1781.8%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +347.6%
Cranberry beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 53% 16% 10% 15% 19% 156% 0% 0%
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 B1 +121.1%
Contains more Vitamin B2 +130%
Contains more Vitamin B6 +15.7%
Contains more Folate +1781.8%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +347.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cranberry beans
Cranberry beans
2
:
3
Wheat
Wheat
Contains more Protein +63.6%
Contains more Other +60.3%
Contains more Fats +80.4%
Contains more Carbs +12.8%
Equal in Water - 65.18
Cranberry beans
9% 24% 65%
Protein: 9.34 g
Fats: 0.46 g
Carbs: 24.46 g
Water: 64.65 g
Other: 1.09 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 Protein +63.6%
Contains more Other +60.3%
Contains more Fats +80.4%
Contains more Carbs +12.8%
Equal in Water - 65.18

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cranberry beans
Cranberry beans
0
:
3
Wheat
Wheat
Contains less Saturated Fat -35.3%
Contains more Monounsaturated Fat +110%
Contains more Polyunsaturated fat +22.1%
Cranberry beans
33% 11% 56%
Saturated Fat: 0.119 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.199 g
Wheat
19% 21% 60%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.084 g
Polyunsaturated fat: 0.243 g
Contains less Saturated Fat -35.3%
Contains more Monounsaturated Fat +110%
Contains more Polyunsaturated fat +22.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cranberry beans Wheat Opinion
Net carbs 15.86g 23.3g Wheat
Protein 9.34g 5.71g Cranberry beans
Fats 0.46g 0.83g Wheat
Carbs 24.46g 27.6g Wheat
Calories 136kcal 132kcal Cranberry beans
Sugar 3.07g Cranberry beans
Fiber 8.6g 4.3g Cranberry beans
Calcium 50mg 9mg Cranberry beans
Iron 2.09mg 1.76mg Cranberry beans
Magnesium 50mg 48mg Cranberry beans
Phosphorus 135mg 147mg Wheat
Potassium 387mg 164mg Cranberry beans
Sodium 1mg 8mg Cranberry beans
Zinc 1.14mg 1.84mg Wheat
Copper 0.231mg 0.207mg Cranberry beans
Manganese 0.37mg 1.03mg Wheat
Selenium 1.3µg 31.9µg Wheat
Vitamin A 0IU 4IU Wheat
Vitamin E 0.24mg Wheat
Vitamin B1 0.21mg 0.095mg Cranberry beans
Vitamin B2 0.069mg 0.03mg Cranberry beans
Vitamin B3 0.515mg 2.305mg Wheat
Vitamin B5 0.24mg Cranberry beans
Vitamin B6 0.081mg 0.07mg Cranberry beans
Folate 207µg 11µg Cranberry beans
Tryptophan 0.111mg 0.051mg Cranberry beans
Threonine 0.393mg 0.172mg Cranberry beans
Isoleucine 0.412mg 0.22mg Cranberry beans
Leucine 0.746mg 0.432mg Cranberry beans
Lysine 0.641mg 0.161mg Cranberry beans
Methionine 0.14mg 0.097mg Cranberry beans
Phenylalanine 0.505mg 0.3mg Cranberry beans
Valine 0.489mg 0.267mg Cranberry beans
Histidine 0.26mg 0.147mg Cranberry beans
Trans Fat 0g 0.002g Cranberry beans
Saturated Fat 0.119g 0.077g Wheat
Monounsaturated Fat 0.04g 0.084g Wheat
Polyunsaturated fat 0.199g 0.243g Wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry beans 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
22%
Cranberry beans
9%
Wheat
Minerals Daily Need Coverage Score
38%
Cranberry beans
61%
Wheat

Comparison summary

Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 0.042g)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $2)
Which food is lower in Sugar?
Cranberry beans
Cranberry beans is lower in Sugar (difference - 3.07g)
Which food contains less Sodium?
Cranberry beans
Cranberry beans contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Cranberry beans
Cranberry beans is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
Cranberry beans
Cranberry beans is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Cranberry beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173736/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.