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  6. Wheat gluten vs. White beans

Wheat gluten vs. White beans — In-Depth Nutrition Comparison

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Important differences between Wheat gluten and White beans

  • Wheat gluten has more Selenium, Phosphorus, and Iron, however, White beans is richer in Fiber, Folate, Potassium, Copper, Vitamin B1, Magnesium, and Vitamin B6.
  • Wheat gluten's daily need coverage for Selenium is 70% more.
  • Wheat gluten contains 2 times more Phosphorus than White beans. Wheat gluten contains 260mg of Phosphorus, while White beans contains 113mg.

The food varieties used in the comparison are Vital wheat gluten and Beans, white, mature seeds, cooked, boiled, without salt.

Infographic

Wheat gluten vs White beans 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
:
6
White beans
White beans
Contains more Calcium +57.8%
Contains more Iron +40.5%
Contains more Phosphorus +130.1%
Contains more Selenium +2953.8%
Contains more Magnesium +152%
Contains more Potassium +461%
Contains less Sodium -79.3%
Contains more Zinc +62.4%
Contains more Copper +57.7%
Wheat gluten
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 195% 18% 112% 9% 4% 24% 61% 0% 217%
White beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 139% 45% 49% 50% 1% 38% 96% 83% 8%
Contains more Calcium +57.8%
Contains more Iron +40.5%
Contains more Phosphorus +130.1%
Contains more Selenium +2953.8%
Contains more Magnesium +152%
Contains more Potassium +461%
Contains less Sodium -79.3%
Contains more Zinc +62.4%
Contains more Copper +57.7%

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
:
8
White beans
White beans
Contains more Vitamin E +∞%
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%
White beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 19% 0% 0% 30% 11% 3% 14% 22% 61% 0% 9%
Contains more Vitamin E +∞%
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
2
:
3
White beans
White beans
Contains more Protein +672.5%
Contains more Fats +428.6%
Contains more Carbs +81.9%
Contains more Water +669.3%
Contains more Other +75%
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
White beans
10% 25% 63% 2%
Protein: 9.73 g
Fats: 0.35 g
Carbs: 25.09 g
Water: 63.08 g
Other: 1.75 g
Contains more Protein +672.5%
Contains more Fats +428.6%
Contains more Carbs +81.9%
Contains more Water +669.3%
Contains more Other +75%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat gluten
Wheat gluten
2
:
1
White beans
White beans
Contains more Monounsaturated Fat +403.2%
Contains more Polyunsaturated fat +432.9%
Contains less Saturated Fat -66.5%
Wheat gluten
22% 13% 65%
Saturated Fat: 0.272 g
Monounsaturated Fat: 0.156 g
Polyunsaturated fat: 0.81 g
White beans
33% 11% 55%
Saturated Fat: 0.091 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.152 g
Contains more Monounsaturated Fat +403.2%
Contains more Polyunsaturated fat +432.9%
Contains less Saturated Fat -66.5%

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 White beans
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Wheat gluten White beans Opinion
Net carbs 13.19g 18.79g White beans
Protein 75.16g 9.73g Wheat gluten
Fats 1.85g 0.35g Wheat gluten
Carbs 13.79g 25.09g White beans
Calories 370kcal 139kcal Wheat gluten
Sugar 0g 0.34g Wheat gluten
Fiber 0.6g 6.3g White beans
Calcium 142mg 90mg Wheat gluten
Iron 5.2mg 3.7mg Wheat gluten
Magnesium 25mg 63mg White beans
Phosphorus 260mg 113mg Wheat gluten
Potassium 100mg 561mg White beans
Sodium 29mg 6mg White beans
Zinc 0.85mg 1.38mg White beans
Copper 0.182mg 0.287mg White beans
Manganese 0.636mg White beans
Selenium 39.7µg 1.3µg Wheat gluten
Vitamin E 0mg 0.94mg White beans
Vitamin B1 0mg 0.118mg White beans
Vitamin B2 0mg 0.046mg White beans
Vitamin B3 0mg 0.14mg White beans
Vitamin B5 0mg 0.229mg White beans
Vitamin B6 0mg 0.093mg White beans
Folate 0µg 81µg White beans
Vitamin K 0µg 3.5µg White beans
Tryptophan 0.115mg White beans
Threonine 0.409mg White beans
Isoleucine 0.429mg White beans
Leucine 0.776mg White beans
Lysine 0.668mg White beans
Methionine 0.146mg White beans
Phenylalanine 0.526mg White beans
Valine 0.509mg White beans
Histidine 0.271mg White beans
Saturated Fat 0.272g 0.091g White beans
Monounsaturated Fat 0.156g 0.031g Wheat gluten
Polyunsaturated fat 0.81g 0.152g Wheat gluten

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat gluten White beans
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
14%
White beans
Minerals Daily Need Coverage Score
68%
Wheat gluten
53%
White beans

Comparison summary

Which food contains less Sodium?
White beans
White beans contains less Sodium (difference - 23mg)
Which food is lower in Saturated Fat?
White beans
White beans is lower in Saturated Fat (difference - 0.181g)
Which food is lower in glycemic index?
White beans
White beans is lower in glycemic index (difference - 64)
Which food is richer in vitamins?
White beans
White beans is relatively richer in vitamins
Which food is lower in Sugar?
Wheat gluten
Wheat gluten is lower in Sugar (difference - 0.34g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. White beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175203/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.