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Wheat vs Bean - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Wheat
Wheat contains less Sugars (difference - 6.6g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 13mg)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $1.1)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 0.106g)
Which food is lower in glycemic index?
Bean
Bean is lower in glycemic index (difference - 8)
Which food is richer in minerals?
Bean
Bean is relatively richer in minerals
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)

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 Bean
Lower in Sugars ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Wheat 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
32
Bean
Mineral Summary Score
67
Wheat
88
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
3
:
5
Bean
Contains more Zinc +55.2%
Contains more Phosphorus +38.4%
Contains less Sodium -86.7%
Contains more Iron +91.5%
Contains more Calcium +288.2%
Contains more Potassium +189.1%
Contains more Magnesium +31.3%
Contains more Copper +70.2%
Contains more Zinc +55.2%
Contains more Phosphorus +38.4%
Contains less Sodium -86.7%
Contains more Iron +91.5%
Contains more Calcium +288.2%
Contains more Potassium +189.1%
Contains more Magnesium +31.3%
Contains more Copper +70.2%

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
2
:
7
Bean
Contains more Vitamin B3 +199.3%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +48.2%
Contains more Vitamin B2 +92.6%
Contains more Vitamin B5 +104.3%
Equal in Vitamin B6 - 0.382
Contains more Vitamin B3 +199.3%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +48.2%
Contains more Vitamin B2 +92.6%
Contains more Vitamin B5 +104.3%
Equal in Vitamin B6 - 0.382

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
143%
Bean
Carbohydrates
71%
Wheat
63%
Bean
Fats
11%
Wheat
5%
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 Bean Opinion
Calories 339 347 Bean
Protein 13.68 23.86 Bean
Fats 2.47 1.15 Wheat
Vitamin C 0 4.8 Bean
Carbs 71.13 62.62 Wheat
Cholesterol 0 0
Vitamin D 0 0
Iron 3.52 6.74 Bean
Calcium 34 132 Bean
Potassium 431 1246 Bean
Magnesium 144 189 Bean
Sugars 6.6 Bean
Fiber 16.3 Bean
Copper 0.553 0.941 Bean
Zinc 4.16 2.68 Wheat
Starch
Phosphorus 508 367 Wheat
Sodium 2 15 Wheat
Vitamin A 0 114 Bean
Vitamin E 0.51 Bean
Vitamin D 0 0
Vitamin B1 0.419 0.621 Bean
Vitamin B2 0.121 0.233 Bean
Vitamin B3 6.738 2.251 Wheat
Vitamin B5 0.935 1.91 Bean
Vitamin B6 0.419 0.382 Wheat
Vitamin B12 0 0
Vitamin K 9 Bean
Folic acid (B9) 0 0
Trans Fat 0 Wheat
Saturated Fat 0.454 0.348 Bean
Monounsaturated Fat 0.344 0.161 Wheat
Polyunsaturated fat 0.978 0.384 Wheat
Tryptophan 0.176 0.26 Bean
Threonine 0.366 0.782 Bean
Isoleucine 0.533 1.008 Bean
Leucine 0.934 1.847 Bean
Lysine 0.303 1.664 Bean
Methionine 0.221 0.286 Bean
Phenylalanine 0.681 1.443 Bean
Valine 0.594 1.237 Bean
Histidine 0.322 0.695 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.