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
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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.
| 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.
| 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 CholineCholine | +∞% |
| Contains more Vitamin B3Vitamin B3 | +473.9% |
| Contains more Vitamin B5Vitamin B5 | +19.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% | |
| Calcium | 113mg | 34mg | 8% |
| Magnesium | 176mg | 144mg | 8% |
| Vitamin C | 6.3mg | 0mg | 7% |
| Vitamin B2 | 0.212mg | 0.121mg | 7% |
| Vitamin K | 5.6µg | 5% | |
| Polyunsaturated fat | 0.407g | 0.978g | 4% |
| Vitamin B6 | 0.474mg | 0.419mg | 4% |
| Carbs | 62.55g | 71.13g | 3% |
| Vitamin B5 | 0.785mg | 0.935mg | 3% |
| Fats | 1.23g | 2.47g | 2% |
| Saturated fat | 0.235g | 0.454g | 1% |
| Vitamin E | 0.21mg | 1% | |
| Calories | 347kcal | 339kcal | 0% |
| 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
| 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
| Contains less Sat. FatSaturated fat | -48.2% |
| Contains more Mono. FatMonounsaturated fat | +50.2% |
| Contains more Poly. FatPolyunsaturated fat | +140.3% |