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Bean raw vs. Wheat — In-Depth Nutrition Comparison

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How are bean raw and wheat different?

  • Bean raw is richer in folate, copper, potassium, vitamin B1, and iron, while wheat is higher in selenium, manganese, vitamin B3, zinc, and phosphorus.
  • Bean raw covers your daily need for folate, 121% more than wheat .
  • Bean raw contains 3 times more potassium than wheat . Bean raw contains 1393mg of potassium, while wheat contains 431mg.
  • Wheat has a higher glycemic index (50) than bean raw (33).

Beans, pinto, mature seeds, raw and Wheat, durum types were used in this article.

Infographic

Bean raw vs Wheat 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Contains more MagnesiumMagnesium +22.2%
Contains more CalciumCalcium +232.4%
Contains more PotassiumPotassium +223.2%
Contains more IronIron +44%
Contains more CopperCopper +61.5%
Contains more ZincZinc +82.5%
Contains more PhosphorusPhosphorus +23.6%
Contains less SodiumSodium -83.3%
Contains more ManganeseManganese +162.4%
Contains more SeleniumSelenium +220.4%

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 21% 0% 0% 4.2% 178% 49% 22% 47% 109% 0% 14% 394%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +70.2%
Contains more Vitamin B2Vitamin B2 +75.2%
Contains more Vitamin B6Vitamin B6 +13.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1120.9%
Contains more Vitamin B3Vitamin B3 +473.9%
Contains more Vitamin B5Vitamin B5 +19.1%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bean raw Wheat DV% diff.
Folate 525µg 43µg 121%
Selenium 27.9µg 89.4µg 112%
Manganese 1.148mg 3.012mg 81%
Fiber 15.5g 62%
Copper 0.893mg 0.553mg 38%
Vitamin B3 1.174mg 6.738mg 35%
Potassium 1393mg 431mg 28%
Vitamin B1 0.713mg 0.419mg 25%
Iron 5.07mg 3.52mg 19%
Zinc 2.28mg 4.16mg 17%
Protein 21.42g 13.68g 15%
Starch 34.17g 14%
Phosphorus 411mg 508mg 14%
Choline 66.2mg 12%
Magnesium 176mg 144mg 8%
Calcium 113mg 34mg 8%
Vitamin C 6.3mg 0mg 7%
Vitamin B2 0.212mg 0.121mg 7%
Vitamin K 5.6µg 5%
Vitamin B6 0.474mg 0.419mg 4%
Polyunsaturated fat 0.407g 0.978g 4%
Carbs 62.55g 71.13g 3%
Vitamin B5 0.785mg 0.935mg 3%
Fats 1.23g 2.47g 2%
Vitamin E 0.21mg 1%
Saturated fat 0.235g 0.454g 1%
Calories 347kcal 339kcal 0%
Protein per 100 calories 6.2g 4g N/A
Calories per 10 g protein 162kcal 248kcal N/A
Weight per 100 calories 29g 29g N/A
Unsaturated / Saturated Fat ratio 2.7 2.9 N/A
Net carbs 47.05g 71.13g N/A
Sugar 2.11g N/A
Sodium 12mg 2mg 0%
Monounsaturated fat 0.229g 0.344g 0%
Tryptophan 0.237mg 0.176mg 0%
Threonine 0.81mg 0.366mg 0%
Isoleucine 0.871mg 0.533mg 0%
Leucine 1.558mg 0.934mg 0%
Lysine 1.356mg 0.303mg 0%
Methionine 0.259mg 0.221mg 0%
Phenylalanine 1.095mg 0.681mg 0%
Valine 0.998mg 0.594mg 0%
Histidine 0.556mg 0.322mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Contains more ProteinProtein +56.6%
Contains more OtherOther +94.9%
Contains more FatsFats +100.8%
Contains more CarbsCarbs +13.7%
~equal in Water ~10.94g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
Contains less Sat. FatSaturated fat -48.2%
Contains more Mono. FatMonounsaturated fat +50.2%
Contains more Poly. FatPolyunsaturated fat +140.3%

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. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/nutrients
  2. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.