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  6. Wheat gluten vs. Bean

Wheat gluten vs. Bean — In-Depth Nutrition Comparison

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Differences between Wheat gluten and Bean

  • Wheat gluten has more Selenium, Iron, Phosphorus, and Calcium, while Bean has more Fiber, Vitamin B1, Vitamin B6, Folate, Potassium, and Zinc.
  • Wheat gluten's daily need coverage for Selenium is 64% higher.
  • Bean contains 18 times less Iron than Wheat gluten. Wheat gluten contains 5.2mg of Iron, while Bean contains 0.29mg.

The food types used in this comparison are Vital wheat gluten and Beans, baked, canned, no salt added.

Infographic

Wheat gluten vs Bean 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.
Wheat gluten
Wheat gluten
4
:
5
Bean
Bean
Contains more Calcium +184%
Contains more Iron +1693.1%
Contains more Phosphorus +150%
Contains more Selenium +782.2%
Contains more Magnesium +28%
Contains more Potassium +196%
Contains less Sodium -96.6%
Contains more Zinc +64.7%
Contains more Copper +13.2%
Wheat gluten
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 195% 18% 112% 9% 4% 24% 61% 0% 217%
Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 11% 23% 45% 27% 1% 39% 69% 0% 25%
Contains more Calcium +184%
Contains more Iron +1693.1%
Contains more Phosphorus +150%
Contains more Selenium +782.2%
Contains more Magnesium +28%
Contains more Potassium +196%
Contains less Sodium -96.6%
Contains more Zinc +64.7%
Contains more Copper +13.2%

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.
Wheat gluten
Wheat gluten
1
:
9
Bean
Bean
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 B6 +∞%
Contains more Folate +∞%
Contains more Vitamin K +∞%
Wheat gluten
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%
Bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 3% 0% 11% 38% 14% 9% 0% 30% 18% 0% 2%
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 B6 +∞%
Contains more Folate +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat gluten
Wheat gluten
2
:
3
Bean
Bean
Contains more Protein +1465.8%
Contains more Fats +362.5%
Contains more Carbs +48.6%
Contains more Water +785.4%
Contains more Other +71%
Wheat gluten
75% 2% 14% 8%
Protein: 75.16 g
Fats: 1.85 g
Carbs: 13.79 g
Water: 8.2 g
Other: 1 g
Bean
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Contains more Protein +1465.8%
Contains more Fats +362.5%
Contains more Carbs +48.6%
Contains more Water +785.4%
Contains more Other +71%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat gluten
Wheat gluten
2
:
1
Bean
Bean
Contains more Monounsaturated Fat +345.7%
Contains more Polyunsaturated fat +370.9%
Contains less Saturated Fat -62.1%
Wheat gluten
22% 13% 65%
Saturated Fat: 0.272 g
Monounsaturated Fat: 0.156 g
Polyunsaturated fat: 0.81 g
Bean
33% 11% 55%
Saturated Fat: 0.103 g
Monounsaturated Fat: 0.035 g
Polyunsaturated fat: 0.172 g
Contains more Monounsaturated Fat +345.7%
Contains more Polyunsaturated fat +370.9%
Contains less Saturated Fat -62.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wheat gluten Bean
Lower in Sugar ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat 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 Wheat gluten Bean Opinion
Net carbs 13.19g 14.99g Bean
Protein 75.16g 4.8g Wheat gluten
Fats 1.85g 0.4g Wheat gluten
Carbs 13.79g 20.49g Bean
Calories 370kcal 105kcal Wheat gluten
Sugar 0g 7.78g Wheat gluten
Fiber 0.6g 5.5g Bean
Calcium 142mg 50mg Wheat gluten
Iron 5.2mg 0.29mg Wheat gluten
Magnesium 25mg 32mg Bean
Phosphorus 260mg 104mg Wheat gluten
Potassium 100mg 296mg Bean
Sodium 29mg 1mg Bean
Zinc 0.85mg 1.4mg Bean
Copper 0.182mg 0.206mg Bean
Selenium 39.7µg 4.5µg Wheat gluten
Vitamin A 0IU 106IU Bean
Vitamin A RAE 0µg 5µg Bean
Vitamin E 0mg 0.15mg Bean
Vitamin C 0mg 3.1mg Bean
Vitamin B1 0mg 0.15mg Bean
Vitamin B2 0mg 0.06mg Bean
Vitamin B3 0mg 0.43mg Bean
Vitamin B6 0mg 0.13mg Bean
Folate 0µg 24µg Bean
Vitamin K 0µg 0.8µg Bean
Saturated Fat 0.272g 0.103g Bean
Monounsaturated Fat 0.156g 0.035g Wheat gluten
Polyunsaturated fat 0.81g 0.172g Wheat gluten

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat gluten Bean
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
0%
Wheat gluten
11%
Bean
Minerals Daily Need Coverage Score
68%
Wheat gluten
25%
Bean

Comparison summary

Which food is lower in Sugar?
Wheat gluten
Wheat gluten is lower in Sugar (difference - 7.78g)
Which food is cheaper?
Wheat gluten
Wheat gluten is cheaper (difference - $1.5)
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 28mg)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 0.169g)
Which food is lower in glycemic index?
Bean
Bean is lower in glycemic index (difference - 31)
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)
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. Wheat gluten - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168147/nutrients
  2. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.