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Kidney bean vs Wheat - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Wheat
Wheat contains less Sugars (difference - 2.23g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 22mg)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $0.8)
Which food is lower in Saturated Fat?
Kidney bean
Kidney bean is lower in Saturated Fat (difference - 0.334g)
Which food is lower in glycemic index?
Kidney bean
Kidney bean is lower in glycemic index (difference - 17)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

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.
Kidney bean Wheat
Lower in Sugars ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Kidney 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
30
Kidney bean
25
Wheat
Mineral Summary Score
91
Kidney 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
:
4
Wheat
Contains more Iron +133%
Contains more Calcium +320.6%
Contains more Potassium +226.2%
Contains more Copper +73.2%
Contains more Zinc +49.1%
Contains more Phosphorus +24.8%
Contains less Sodium -91.7%
Equal in Magnesium - 144
Contains more Iron +133%
Contains more Calcium +320.6%
Contains more Potassium +226.2%
Contains more Copper +73.2%
Contains more Zinc +49.1%
Contains more Phosphorus +24.8%
Contains less Sodium -91.7%
Equal in Magnesium - 144

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
:
3
Wheat
Contains more Vitamin C +∞%
Contains more Vitamin B1 +26.3%
Contains more Vitamin B2 +81%
Contains more Vitamin B3 +227.1%
Contains more Vitamin B5 +19.9%
Equal in Vitamin B6 - 0.419
Contains more Vitamin C +∞%
Contains more Vitamin B1 +26.3%
Contains more Vitamin B2 +81%
Contains more Vitamin B3 +227.1%
Contains more Vitamin B5 +19.9%
Equal in Vitamin B6 - 0.419

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
141%
Kidney bean
82%
Wheat
Carbohydrates
60%
Kidney bean
71%
Wheat
Fats
4%
Kidney 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 Kidney bean Wheat Opinion
Calories 333 339 Wheat
Protein 23.58 13.68 Kidney bean
Fats 0.83 2.47 Wheat
Vitamin C 4.5 0 Kidney bean
Carbs 60.01 71.13 Wheat
Cholesterol 0 0
Vitamin D 0 0
Iron 8.2 3.52 Kidney bean
Calcium 143 34 Kidney bean
Potassium 1406 431 Kidney bean
Magnesium 140 144 Wheat
Sugars 2.23 Kidney bean
Fiber 24.9 Kidney bean
Copper 0.958 0.553 Kidney bean
Zinc 2.79 4.16 Wheat
Starch
Phosphorus 407 508 Wheat
Sodium 24 2 Wheat
Vitamin A 0 0
Vitamin E 0.22 Kidney bean
Vitamin D 0 0
Vitamin B1 0.529 0.419 Kidney bean
Vitamin B2 0.219 0.121 Kidney bean
Vitamin B3 2.06 6.738 Wheat
Vitamin B5 0.78 0.935 Wheat
Vitamin B6 0.397 0.419 Wheat
Vitamin B12 0 0
Vitamin K 19 Kidney bean
Folic acid (B9) 0 0
Trans Fat 0 Wheat
Saturated Fat 0.12 0.454 Kidney bean
Monounsaturated Fat 0.064 0.344 Wheat
Polyunsaturated fat 0.457 0.978 Wheat
Tryptophan 0.279 0.176 Kidney bean
Threonine 0.992 0.366 Kidney bean
Isoleucine 1.041 0.533 Kidney bean
Leucine 1.882 0.934 Kidney bean
Lysine 1.618 0.303 Kidney bean
Methionine 0.355 0.221 Kidney bean
Phenylalanine 1.275 0.681 Kidney bean
Valine 1.233 0.594 Kidney bean
Histidine 0.656 0.322 Kidney 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.