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Green bean vs. Wheat gluten — In-Depth Nutrition Comparison

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A recap on differences between Green bean and Wheat gluten

  • Green bean has more Vitamin K, Vitamin C, Fiber, Folate, and Vitamin B2, however, Wheat gluten is higher in Selenium, Iron, Phosphorus, Copper, and Calcium.
  • Wheat gluten covers your daily Selenium needs 72% more than Green bean.

Food varieties used in this article are Beans, snap, green, cooked, boiled, drained, without salt and Vital wheat gluten.

Infographic

Green bean vs Wheat gluten 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 Potassium +46%
Contains less Sodium -96.6%
Contains more Calcium +222.7%
Contains more Iron +700%
Contains more Magnesium +38.9%
Contains more Phosphorus +796.6%
Contains more Zinc +240%
Contains more Copper +219.3%
Contains more Selenium +19750%
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 43% 195% 18% 112% 9% 4% 24% 61% 0% 217%
Contains more Potassium +46%
Contains less Sodium -96.6%
Contains more Calcium +222.7%
Contains more Iron +700%
Contains more Magnesium +38.9%
Contains more Phosphorus +796.6%
Contains more Zinc +240%
Contains more Copper +219.3%
Contains more Selenium +19750%

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.
:
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin K +∞%
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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +988%
Contains more Protein +3876.7%
Contains more Fats +560.7%
Contains more Carbs +75%
Contains more Other +37%
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 g
75% 2% 14% 8%
Protein: 75.16 g
Fats: 1.85 g
Carbs: 13.79 g
Water: 8.2 g
Other: 1 g
Contains more Water +988%
Contains more Protein +3876.7%
Contains more Fats +560.7%
Contains more Carbs +75%
Contains more Other +37%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -76.5%
Contains more Monounsaturated Fat +1318.2%
Contains more Polyunsaturated fat +458.6%
29% 5% 66%
Saturated Fat: 0.064 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.145 g
22% 13% 65%
Saturated Fat: 0.272 g
Monounsaturated Fat: 0.156 g
Polyunsaturated fat: 0.81 g
Contains less Saturated Fat -76.5%
Contains more Monounsaturated Fat +1318.2%
Contains more Polyunsaturated fat +458.6%

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 gluten
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 gluten Opinion
Net carbs 4.68g 13.19g Wheat gluten
Protein 1.89g 75.16g Wheat gluten
Fats 0.28g 1.85g Wheat gluten
Carbs 7.88g 13.79g Wheat gluten
Calories 35kcal 370kcal Wheat gluten
Sugar 3.63g 0g Wheat gluten
Fiber 3.2g 0.6g Green bean
Calcium 44mg 142mg Wheat gluten
Iron 0.65mg 5.2mg Wheat gluten
Magnesium 18mg 25mg Wheat gluten
Phosphorus 29mg 260mg Wheat gluten
Potassium 146mg 100mg Green bean
Sodium 1mg 29mg Green bean
Zinc 0.25mg 0.85mg Wheat gluten
Copper 0.057mg 0.182mg Wheat gluten
Manganese 0.285mg Green bean
Selenium 0.2µg 39.7µg Wheat gluten
Vitamin A 633IU 0IU Green bean
Vitamin A RAE 32µg 0µg Green bean
Vitamin E 0.46mg 0mg Green bean
Vitamin C 9.7mg 0mg Green bean
Vitamin B1 0.074mg 0mg Green bean
Vitamin B2 0.097mg 0mg Green bean
Vitamin B3 0.614mg 0mg Green bean
Vitamin B5 0.074mg 0mg Green bean
Vitamin B6 0.056mg 0mg Green bean
Folate 33µg 0µg Green bean
Vitamin K 47.9µg 0µg Green bean
Tryptophan 0.02mg Green bean
Threonine 0.082mg Green bean
Isoleucine 0.069mg Green bean
Leucine 0.116mg Green bean
Lysine 0.091mg Green bean
Methionine 0.023mg Green bean
Phenylalanine 0.069mg Green bean
Valine 0.093mg Green bean
Histidine 0.035mg Green bean
Saturated Fat 0.064g 0.272g Green bean
Monounsaturated Fat 0.011g 0.156g Wheat gluten
Polyunsaturated fat 0.145g 0.81g Wheat gluten

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Green bean Wheat gluten
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
0%
Wheat gluten
Minerals Daily Need Coverage Score
14%
Green bean
68%
Wheat gluten

Comparison summary

Which food is lower in Sugar?
Wheat gluten
Wheat gluten is lower in Sugar (difference - 3.63g)
Which food is cheaper?
Wheat gluten
Wheat gluten is cheaper (difference - $1.8)
Which food is richer in minerals?
Wheat gluten
Wheat gluten is relatively richer in minerals
Which food contains less Sodium?
Green bean
Green bean contains less Sodium (difference - 28mg)
Which food is lower in Saturated Fat?
Green bean
Green bean is lower in Saturated Fat (difference - 0.208g)
Which food is lower in glycemic index?
Green bean
Green bean is lower in glycemic index (difference - 44)
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 gluten - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168147/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.