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Bean vs Wheat - In-Depth Nutrition Comparison

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How are Bean and Wheat different?

  • Bean is richer in Folate, Copper, Potassium, Vitamin B1, and Iron, while Wheat is higher in Selenium, Manganese, Vitamin B3, Zinc, and Phosphorus.
  • Bean covers your daily need of Folate 121% more than Wheat.
  • Bean contains 3 times more Potassium than Wheat. Bean contains 1393mg of Potassium, while Wheat contains 431mg.

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

Infographic

Bean vs Wheat 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Bean
5
:
3
Wheat
Contains more Iron +44%
Contains more Calcium +232.4%
Contains more Potassium +223.2%
Contains more Magnesium +22.2%
Contains more Copper +61.5%
Contains more Zinc +82.5%
Contains more Phosphorus +23.6%
Contains less Sodium -83.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 191% 34% 123% 126% 298% 63% 177% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 132% 11% 39% 103% 185% 114% 218% 1%
Contains more Iron +44%
Contains more Calcium +232.4%
Contains more Potassium +223.2%
Contains more Magnesium +22.2%
Contains more Copper +61.5%
Contains more Zinc +82.5%
Contains more Phosphorus +23.6%
Contains less Sodium -83.3%

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
Bean
7
:
2
Wheat
Contains more Vitamin C +∞%
Contains more Vitamin B1 +70.2%
Contains more Vitamin B2 +75.2%
Contains more Vitamin B6 +13.1%
Contains more Folate +1120.9%
Contains more Vitamin B3 +473.9%
Contains more Vitamin B5 +19.1%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 21% 0% 5% 0% 179% 49% 23% 48% 110% 0% 14% 394%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 105% 28% 127% 57% 97% 0% 0% 33%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +70.2%
Contains more Vitamin B2 +75.2%
Contains more Vitamin B6 +13.1%
Contains more Folate +1120.9%
Contains more Vitamin B3 +473.9%
Contains more Vitamin B5 +19.1%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
70
Bean
37
Wheat
Mineral Summary Score
126
Bean
100
Wheat

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 food.
Protein
129%
Bean
82%
Wheat
Carbohydrates
63%
Bean
71%
Wheat
Fats
6%
Bean
11%
Wheat

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Bean Wheat
Lower in Sugar 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 for your diet?

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

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Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 2.11g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 10mg)
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 - 0.219g)
Which food is lower in glycemic index?
Bean
Bean is lower in glycemic index (difference - 17)
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)

All nutrients comparison - raw data values

Nutrient Bean Wheat Opinion
Calories 347 339 Bean
Protein 21.42 13.68 Bean
Fats 1.23 2.47 Wheat
Vitamin C 6.3 0 Bean
Carbs 62.55 71.13 Wheat
Cholesterol 0 0
Vitamin D 0 0
Iron 5.07 3.52 Bean
Calcium 113 34 Bean
Potassium 1393 431 Bean
Magnesium 176 144 Bean
Sugar 2.11 Wheat
Fiber 15.5 Bean
Copper 0.893 0.553 Bean
Zinc 2.28 4.16 Wheat
Starch 34.17 Bean
Phosphorus 411 508 Wheat
Sodium 12 2 Wheat
Vitamin A 0 0
Vitamin E 0.21 Bean
Vitamin D 0 0
Vitamin B1 0.713 0.419 Bean
Vitamin B2 0.212 0.121 Bean
Vitamin B3 1.174 6.738 Wheat
Vitamin B5 0.785 0.935 Wheat
Vitamin B6 0.474 0.419 Bean
Vitamin B12 0 0
Vitamin K 5.6 Bean
Folate 525 43 Bean
Trans Fat 0 Wheat
Saturated Fat 0.235 0.454 Bean
Monounsaturated Fat 0.229 0.344 Wheat
Polyunsaturated fat 0.407 0.978 Wheat
Tryptophan 0.237 0.176 Bean
Threonine 0.81 0.366 Bean
Isoleucine 0.871 0.533 Bean
Leucine 1.558 0.934 Bean
Lysine 1.356 0.303 Bean
Methionine 0.259 0.221 Bean
Phenylalanine 1.095 0.681 Bean
Valine 0.998 0.594 Bean
Histidine 0.556 0.322 Bean
Fructose 0 Bean

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Bean - 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.