Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Wheat
  5. Compare
  6. Wheat vs. Navy beans

Wheat vs. Navy beans — In-Depth Nutrition Comparison

Compare

What are the differences between Wheat and Navy beans?

  • Wheat is higher in Selenium, Manganese, Vitamin B3, and Zinc, however, Navy beans is richer in Folate, Fiber, Vitamin B1, Iron, Potassium, and Calcium.
  • Wheat's daily need coverage for Selenium is 53% more.
  • Navy beans contains 4 times less Vitamin B3 than Wheat. Wheat contains 2.305mg of Vitamin B3, while Navy beans contains 0.649mg.

We used Wheat, KAMUT khorasan, cooked and Beans, navy, mature seeds, cooked, boiled, without salt types in this article.

Infographic

Wheat vs Navy 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
Wheat
4
:
6
Navy beans
Navy beans
Contains more Zinc +78.6%
Contains more Manganese +95.4%
Contains more Selenium +1000%
Contains more Calcium +666.7%
Contains more Iron +34.1%
Contains more Magnesium +10.4%
Contains more Potassium +137.2%
Contains less Sodium -100%
Equal in Phosphorus - 144
Equal in Copper - 0.21
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 66% 35% 63% 15% 2% 51% 69% 135% 174%
Navy beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 89% 38% 62% 35% 0% 29% 70% 69% 16%
Contains more Zinc +78.6%
Contains more Manganese +95.4%
Contains more Selenium +1000%
Contains more Calcium +666.7%
Contains more Iron +34.1%
Contains more Magnesium +10.4%
Contains more Potassium +137.2%
Contains less Sodium -100%
Equal in Phosphorus - 144
Equal in Copper - 0.21

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
Wheat
3
:
8
Navy beans
Navy beans
Contains more Vitamin A +∞%
Contains more Vitamin E +2300%
Contains more Vitamin B3 +255.2%
Contains more Vitamin B1 +149.5%
Contains more Vitamin B2 +120%
Contains more Vitamin B6 +97.1%
Contains more Folate +1172.7%
Wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 24% 7% 44% 0% 17% 9% 0% 0%
Navy 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% 1% 0% 3% 60% 16% 13% 16% 32% 105% 0% 2%
Contains more Vitamin A +∞%
Contains more Vitamin E +2300%
Contains more Vitamin B3 +255.2%
Contains more Vitamin B1 +149.5%
Contains more Vitamin B2 +120%
Contains more Vitamin B6 +97.1%
Contains more Folate +1172.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
Wheat
3
:
2
Navy beans
Navy beans
Contains more Fats +33.9%
Contains more Protein +44.1%
Contains more Other +89.7%
Equal in Carbs - 26.05
Equal in Water - 63.81
Wheat
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
Navy beans
8% 26% 64%
Protein: 8.23 g
Fats: 0.62 g
Carbs: 26.05 g
Water: 63.81 g
Other: 1.29 g
Contains more Fats +33.9%
Contains more Protein +44.1%
Contains more Other +89.7%
Equal in Carbs - 26.05
Equal in Water - 63.81

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
Wheat
1
:
2
Navy beans
Navy beans
Contains less Saturated Fat -21.4%
Contains more Monounsaturated Fat +69%
Contains more Polyunsaturated fat +101.6%
Wheat
19% 21% 60%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.084 g
Polyunsaturated fat: 0.243 g
Navy beans
13% 19% 67%
Saturated Fat: 0.098 g
Monounsaturated Fat: 0.142 g
Polyunsaturated fat: 0.49 g
Contains less Saturated Fat -21.4%
Contains more Monounsaturated Fat +69%
Contains more Polyunsaturated fat +101.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wheat Navy beans
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Glycemic Index ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Wheat Navy beans Opinion
Net carbs 23.3g 15.55g Wheat
Protein 5.71g 8.23g Navy beans
Fats 0.83g 0.62g Wheat
Carbs 27.6g 26.05g Wheat
Calories 132kcal 140kcal Navy beans
Starch 15.4g Navy beans
Sugar 3.07g 0.37g Navy beans
Fiber 4.3g 10.5g Navy beans
Calcium 9mg 69mg Navy beans
Iron 1.76mg 2.36mg Navy beans
Magnesium 48mg 53mg Navy beans
Phosphorus 147mg 144mg Wheat
Potassium 164mg 389mg Navy beans
Sodium 8mg 0mg Navy beans
Zinc 1.84mg 1.03mg Wheat
Copper 0.207mg 0.21mg Navy beans
Manganese 1.03mg 0.527mg Wheat
Selenium 31.9µg 2.9µg Wheat
Vitamin A 4IU 0IU Wheat
Vitamin E 0.24mg 0.01mg Wheat
Vitamin C 0.9mg Navy beans
Vitamin B1 0.095mg 0.237mg Navy beans
Vitamin B2 0.03mg 0.066mg Navy beans
Vitamin B3 2.305mg 0.649mg Wheat
Vitamin B5 0.266mg Navy beans
Vitamin B6 0.07mg 0.138mg Navy beans
Folate 11µg 140µg Navy beans
Vitamin K 0.6µg Navy beans
Tryptophan 0.051mg 0.1mg Navy beans
Threonine 0.172mg 0.289mg Navy beans
Isoleucine 0.22mg 0.387mg Navy beans
Leucine 0.432mg 0.7mg Navy beans
Lysine 0.161mg 0.52mg Navy beans
Methionine 0.097mg 0.111mg Navy beans
Phenylalanine 0.3mg 0.471mg Navy beans
Valine 0.267mg 0.504mg Navy beans
Histidine 0.147mg 0.206mg Navy beans
Trans Fat 0.002g 0g Navy beans
Saturated Fat 0.077g 0.098g Wheat
Monounsaturated Fat 0.084g 0.142g Navy beans
Polyunsaturated fat 0.243g 0.49g Navy beans
Omega-3 - ALA 0.177g Navy beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Navy beans
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Wheat
Wheat vs Flour
Flour
Wheat
Wheat vs Wild rice raw
Wild rice raw
Wheat
Wheat vs Tagliatelle
Tagliatelle
Navy beans
Navy beans vs Green bean raw
Green bean raw
Navy beans
Navy beans vs Broad bean raw
Broad bean raw
Navy beans
Navy beans vs Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw

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
9%
Wheat
20%
Navy beans
Minerals Daily Need Coverage Score
61%
Wheat
43%
Navy beans

Comparison summary

Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 0.021g)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $0.9)
Which food is lower in Sugar?
Navy beans
Navy beans is lower in Sugar (difference - 2.7g)
Which food contains less Sodium?
Navy beans
Navy beans contains less Sodium (difference - 8mg)
Which food is lower in Cholesterol?
Navy beans
Navy beans is lower in Cholesterol (difference - 0mg)
Which food is lower in glycemic index?
Navy beans
Navy beans is lower in glycemic index (difference - 11)
Which food is richer in vitamins?
Navy beans
Navy beans is relatively richer in vitamins
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/nutrients
  2. Navy beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173746/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.