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

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
Bean
7
:
2
Wheat
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%
Bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 21% 179% 49% 23% 48% 110% 394% 0% 14%
Wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 105% 28% 127% 57% 97% 33% 0% 0%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bean
Bean
3
:
2
Wheat
Wheat
Contains more Protein +56.6%
Contains more Other +94.9%
Contains more Fats +100.8%
Contains more Carbs +13.7%
Equal in Water - 10.94
Bean
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Wheat
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 Protein +56.6%
Contains more Other +94.9%
Contains more Fats +100.8%
Contains more Carbs +13.7%
Equal in Water - 10.94

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bean
Bean
1
:
2
Wheat
Wheat
Contains less Saturated Fat -48.2%
Contains more Monounsaturated Fat +50.2%
Contains more Polyunsaturated fat +140.3%
Bean
27% 26% 47%
Saturated Fat: 0.235 g
Monounsaturated Fat: 0.229 g
Polyunsaturated fat: 0.407 g
Wheat
26% 19% 55%
Saturated Fat: 0.454 g
Monounsaturated Fat: 0.344 g
Polyunsaturated fat: 0.978 g
Contains less Saturated Fat -48.2%
Contains more Monounsaturated Fat +50.2%
Contains more Polyunsaturated fat +140.3%

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

All nutrients comparison - raw data values

Nutrient Bean Wheat Opinion
Net carbs 47.05g 71.13g Wheat
Protein 21.42g 13.68g Bean
Fats 1.23g 2.47g Wheat
Carbs 62.55g 71.13g Wheat
Calories 347kcal 339kcal Bean
Starch 34.17g Bean
Sugar 2.11g Wheat
Fiber 15.5g Bean
Calcium 113mg 34mg Bean
Iron 5.07mg 3.52mg Bean
Magnesium 176mg 144mg Bean
Phosphorus 411mg 508mg Wheat
Potassium 1393mg 431mg Bean
Sodium 12mg 2mg Wheat
Zinc 2.28mg 4.16mg Wheat
Copper 0.893mg 0.553mg Bean
Vitamin E 0.21mg Bean
Vitamin C 6.3mg 0mg Bean
Vitamin B1 0.713mg 0.419mg Bean
Vitamin B2 0.212mg 0.121mg Bean
Vitamin B3 1.174mg 6.738mg Wheat
Vitamin B5 0.785mg 0.935mg Wheat
Vitamin B6 0.474mg 0.419mg Bean
Folate 525µg 43µg Bean
Vitamin K 5.6µg Bean
Tryptophan 0.237mg 0.176mg Bean
Threonine 0.81mg 0.366mg Bean
Isoleucine 0.871mg 0.533mg Bean
Leucine 1.558mg 0.934mg Bean
Lysine 1.356mg 0.303mg Bean
Methionine 0.259mg 0.221mg Bean
Phenylalanine 1.095mg 0.681mg Bean
Valine 0.998mg 0.594mg Bean
Histidine 0.556mg 0.322mg Bean
Saturated Fat 0.235g 0.454g Bean
Monounsaturated Fat 0.229g 0.344g Wheat
Polyunsaturated fat 0.407g 0.978g Wheat

Which food is preferable for your diet?

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

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
70%
Bean
37%
Wheat
Minerals Daily Need Coverage Score
126%
Bean
100%
Wheat

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)

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.