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Wheat vs Kidney bean - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Wheat
Wheat contains less Sugars (difference - 2.23g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 22mg)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $0.8)
Which food is lower in Saturated Fat?
Kidney bean
Kidney bean is lower in Saturated Fat (difference - 0.334g)
Which food is lower in glycemic index?
Kidney bean
Kidney bean is lower in glycemic index (difference - 17)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Wheat Kidney bean
Lower in Sugars ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Wheat Kidney bean
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
25
Wheat
30
Kidney bean
Mineral Summary Score
67
Wheat
91
Kidney bean

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Wheat
4
:
Contains more Zinc +49.1%
Contains more Phosphorus +24.8%
Contains less Sodium -91.7%
Contains more Iron +133%
Contains more Calcium +320.6%
Contains more Potassium +226.2%
Contains more Copper +73.2%
Equal in Magnesium - 140
Contains more Zinc +49.1%
Contains more Phosphorus +24.8%
Contains less Sodium -91.7%
Contains more Iron +133%
Contains more Calcium +320.6%
Contains more Potassium +226.2%
Contains more Copper +73.2%
Equal in Magnesium - 140

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Wheat
3
:
Contains more Vitamin B3 +227.1%
Contains more Vitamin B5 +19.9%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +26.3%
Contains more Vitamin B2 +81%
Equal in Vitamin B6 - 0.397
Contains more Vitamin B3 +227.1%
Contains more Vitamin B5 +19.9%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +26.3%
Contains more Vitamin B2 +81%
Equal in Vitamin B6 - 0.397

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
82%
Wheat
141%
Kidney bean
Carbohydrates
71%
Wheat
60%
Kidney bean
Fats
11%
Wheat
4%
Kidney bean

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Wheat Kidney bean Opinion
Calories 339 333 Wheat
Protein 13.68 23.58 Kidney bean
Fats 2.47 0.83 Wheat
Vitamin C 0 4.5 Kidney bean
Carbs 71.13 60.01 Wheat
Cholesterol 0 0
Vitamin D 0 0
Iron 3.52 8.2 Kidney bean
Calcium 34 143 Kidney bean
Potassium 431 1406 Kidney bean
Magnesium 144 140 Wheat
Sugars 2.23 Kidney bean
Fiber 24.9 Kidney bean
Copper 0.553 0.958 Kidney bean
Zinc 4.16 2.79 Wheat
Starch
Phosphorus 508 407 Wheat
Sodium 2 24 Wheat
Vitamin A 0 0
Vitamin E 0.22 Kidney bean
Vitamin D 0 0
Vitamin B1 0.419 0.529 Kidney bean
Vitamin B2 0.121 0.219 Kidney bean
Vitamin B3 6.738 2.06 Wheat
Vitamin B5 0.935 0.78 Wheat
Vitamin B6 0.419 0.397 Wheat
Vitamin B12 0 0
Vitamin K 19 Kidney bean
Folic acid (B9) 0 0
Trans Fat 0 Wheat
Saturated Fat 0.454 0.12 Kidney bean
Monounsaturated Fat 0.344 0.064 Wheat
Polyunsaturated fat 0.978 0.457 Wheat
Tryptophan 0.176 0.279 Kidney bean
Threonine 0.366 0.992 Kidney bean
Isoleucine 0.533 1.041 Kidney bean
Leucine 0.934 1.882 Kidney bean
Lysine 0.303 1.618 Kidney bean
Methionine 0.221 0.355 Kidney bean
Phenylalanine 0.681 1.275 Kidney bean
Valine 0.594 1.233 Kidney bean
Histidine 0.322 0.656 Kidney bean
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.