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  6. Wheat gluten vs. Green bean

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

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A recap on differences between Wheat gluten and Green bean

  • Wheat gluten has more Selenium, Iron, Phosphorus, Copper, and Calcium, however, Green bean is higher in Vitamin K, Vitamin C, Fiber, Folate, and Vitamin B2.
  • Wheat gluten covers your daily Selenium needs 72% more than Green bean.
  • Green bean contains 9 times less Phosphorus than Wheat gluten. Wheat gluten contains 260mg of Phosphorus, while Green bean contains 29mg.

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

Infographic

Wheat gluten vs Green 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
7
:
3
Green bean
Green bean
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%
Contains more Potassium +46%
Contains less Sodium -96.6%
Wheat gluten
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 195% 18% 112% 9% 4% 24% 61% 0% 217%
Green bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 25% 13% 13% 13% 1% 7% 19% 38% 2%
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%
Contains more Potassium +46%
Contains less Sodium -96.6%

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
0
:
10
Green bean
Green 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 B5 +∞%
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%
Green bean
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%
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
Wheat gluten
Wheat gluten
4
:
1
Green bean
Green bean
Contains more Protein +3876.7%
Contains more Fats +560.7%
Contains more Carbs +75%
Contains more Other +37%
Contains more Water +988%
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
Green bean
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 g
Contains more Protein +3876.7%
Contains more Fats +560.7%
Contains more Carbs +75%
Contains more Other +37%
Contains more Water +988%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat gluten
Wheat gluten
2
:
1
Green bean
Green bean
Contains more Monounsaturated Fat +1318.2%
Contains more Polyunsaturated fat +458.6%
Contains less Saturated Fat -76.5%
Wheat gluten
22% 13% 65%
Saturated Fat: 0.272 g
Monounsaturated Fat: 0.156 g
Polyunsaturated fat: 0.81 g
Green bean
29% 5% 66%
Saturated Fat: 0.064 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.145 g
Contains more Monounsaturated Fat +1318.2%
Contains more Polyunsaturated fat +458.6%
Contains less Saturated Fat -76.5%

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat gluten Green 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
24%
Green bean
Minerals Daily Need Coverage Score
68%
Wheat gluten
14%
Green bean

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. Wheat gluten - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168147/nutrients
  2. Green bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.