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Green bean vs. Wheat — In-Depth Nutrition Comparison

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Important differences between Green bean and Wheat

  • Green bean has more Folate, and Vitamin B2, however, Wheat has more Selenium, Manganese, Phosphorus, Copper, Zinc, Iron, Vitamin B3, and Magnesium.
  • Wheat's daily need coverage for Selenium is 58% more.
  • Green bean has 3 times more Vitamin B2 than Wheat. Green bean has 0.097mg of Vitamin B2, while Wheat has 0.03mg.

The food varieties used in the comparison are Beans, snap, green, cooked, boiled, drained, without salt and Wheat, KAMUT khorasan, cooked.

Infographic

Green 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.
Contains more Calcium +388.9%
Contains less Sodium -87.5%
Contains more Iron +170.8%
Contains more Magnesium +166.7%
Contains more Phosphorus +406.9%
Contains more Potassium +12.3%
Contains more Zinc +636%
Contains more Copper +263.2%
Contains more Manganese +261.4%
Contains more Selenium +15850%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 25% 13% 13% 13% 1% 7% 19% 38% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 66% 35% 63% 15% 2% 51% 69% 135% 174%
Contains more Calcium +388.9%
Contains less Sodium -87.5%
Contains more Iron +170.8%
Contains more Magnesium +166.7%
Contains more Phosphorus +406.9%
Contains more Potassium +12.3%
Contains more Zinc +636%
Contains more Copper +263.2%
Contains more Manganese +261.4%
Contains more Selenium +15850%

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.
:
3
Wheat
Contains more Vitamin A +15725%
Contains more Vitamin E +91.7%
Contains more Vitamin B2 +223.3%
Contains more Folate +200%
Contains more Vitamin B1 +28.4%
Contains more Vitamin B3 +275.4%
Contains more Vitamin B6 +25%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 10% 0% 33% 19% 23% 12% 5% 13% 25% 0% 120%
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 +15725%
Contains more Vitamin E +91.7%
Contains more Vitamin B2 +223.3%
Contains more Folate +200%
Contains more Vitamin B1 +28.4%
Contains more Vitamin B3 +275.4%
Contains more Vitamin B6 +25%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +36.9%
Contains more Protein +202.1%
Contains more Fats +196.4%
Contains more Carbs +250.3%
Equal in Other - 0.68
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 g
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 +36.9%
Contains more Protein +202.1%
Contains more Fats +196.4%
Contains more Carbs +250.3%
Equal in Other - 0.68

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -16.9%
Contains more Monounsaturated Fat +663.6%
Contains more Polyunsaturated fat +67.6%
29% 5% 66%
Saturated Fat: 0.064 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.145 g
19% 21% 60%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.084 g
Polyunsaturated fat: 0.243 g
Contains less Saturated Fat -16.9%
Contains more Monounsaturated Fat +663.6%
Contains more Polyunsaturated fat +67.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Green bean Wheat Opinion
Net carbs 4.68g 23.3g Wheat
Protein 1.89g 5.71g Wheat
Fats 0.28g 0.83g Wheat
Carbs 7.88g 27.6g Wheat
Calories 35kcal 132kcal Wheat
Sugar 3.63g 3.07g Wheat
Fiber 3.2g 4.3g Wheat
Calcium 44mg 9mg Green bean
Iron 0.65mg 1.76mg Wheat
Magnesium 18mg 48mg Wheat
Phosphorus 29mg 147mg Wheat
Potassium 146mg 164mg Wheat
Sodium 1mg 8mg Green bean
Zinc 0.25mg 1.84mg Wheat
Copper 0.057mg 0.207mg Wheat
Manganese 0.285mg 1.03mg Wheat
Selenium 0.2µg 31.9µg Wheat
Vitamin A 633IU 4IU Green bean
Vitamin A RAE 32µg Green bean
Vitamin E 0.46mg 0.24mg Green bean
Vitamin C 9.7mg Green bean
Vitamin B1 0.074mg 0.095mg Wheat
Vitamin B2 0.097mg 0.03mg Green bean
Vitamin B3 0.614mg 2.305mg Wheat
Vitamin B5 0.074mg Green bean
Vitamin B6 0.056mg 0.07mg Wheat
Folate 33µg 11µg Green bean
Vitamin K 47.9µg Green bean
Tryptophan 0.02mg 0.051mg Wheat
Threonine 0.082mg 0.172mg Wheat
Isoleucine 0.069mg 0.22mg Wheat
Leucine 0.116mg 0.432mg Wheat
Lysine 0.091mg 0.161mg Wheat
Methionine 0.023mg 0.097mg Wheat
Phenylalanine 0.069mg 0.3mg Wheat
Valine 0.093mg 0.267mg Wheat
Histidine 0.035mg 0.147mg Wheat
Trans Fat 0g 0.002g Green bean
Saturated Fat 0.064g 0.077g Green bean
Monounsaturated Fat 0.011g 0.084g Wheat
Polyunsaturated fat 0.145g 0.243g Wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Green 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
24%
Green bean
9%
Wheat
Minerals Daily Need Coverage Score
14%
Green bean
61%
Wheat

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 0.56g)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $1.4)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food contains less Sodium?
Green bean
Green bean contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Green bean
Green bean is lower in Saturated Fat (difference - 0.013g)
Which food is lower in glycemic index?
Green bean
Green bean is lower in glycemic index (difference - 30)
Which food is richer in vitamins?
Green bean
Green 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. Green bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.