Beans vs. Wheat — In-Depth Nutrition Comparison
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A recap on differences between beans and wheat
- Wheat is higher than beans in selenium, phosphorus, iron, vitamin B3, copper, magnesium, zinc, vitamin B1, and vitamin B6.
- Wheat covers your daily selenium needs 154% more than beans.
- The glycemic index of beans is lower.
Food varieties used in this article are Beans, baked, canned, no salt added and Wheat, durum.
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 CalciumCalcium | +47.1% |
| Contains less SodiumSodium | -50% |
| Contains more MagnesiumMagnesium | +350% |
| Contains more PotassiumPotassium | +45.6% |
| Contains more IronIron | +1113.8% |
| Contains more CopperCopper | +168.4% |
| Contains more ZincZinc | +197.1% |
| Contains more PhosphorusPhosphorus | +388.5% |
| Contains more SeleniumSelenium | +1886.7% |
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 AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +179.3% |
| Contains more Vitamin B2Vitamin B2 | +101.7% |
| Contains more Vitamin B3Vitamin B3 | +1467% |
| Contains more Vitamin B6Vitamin B6 | +222.3% |
| Contains more FolateFolate | +79.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 4.5µg | 89.4µg | 154% |
| Manganese | 3.012mg | 131% | |
| Phosphorus | 104mg | 508mg | 58% |
| Iron | 0.29mg | 3.52mg | 40% |
| Vitamin B3 | 0.43mg | 6.738mg | 39% |
| Copper | 0.206mg | 0.553mg | 39% |
| Magnesium | 32mg | 144mg | 27% |
| Zinc | 1.4mg | 4.16mg | 25% |
| Vitamin B1 | 0.15mg | 0.419mg | 22% |
| Vitamin B6 | 0.13mg | 0.419mg | 22% |
| Fiber | 5.5g | 22% | |
| Vitamin B5 | 0.935mg | 19% | |
| Protein | 4.8g | 13.68g | 18% |
| Carbs | 20.49g | 71.13g | 17% |
| Calories | 105kcal | 339kcal | 12% |
| Choline | 30.8mg | 6% | |
| Polyunsaturated fat | 0.172g | 0.978g | 5% |
| Vitamin B2 | 0.06mg | 0.121mg | 5% |
| Folate | 24µg | 43µg | 5% |
| Potassium | 296mg | 431mg | 4% |
| Vitamin C | 3.1mg | 0mg | 3% |
| Fats | 0.4g | 2.47g | 3% |
| Calcium | 50mg | 34mg | 2% |
| Saturated fat | 0.103g | 0.454g | 2% |
| Vitamin E | 0.15mg | 1% | |
| Vitamin K | 0.8µg | 1% | |
| Vitamin A | 5µg | 0µg | 1% |
| Monounsaturated fat | 0.035g | 0.344g | 1% |
| Net carbs | 14.99g | 71.13g | N/A |
| Sugar | 7.78g | N/A | |
| Sodium | 1mg | 2mg | 0% |
| Tryptophan | 0.176mg | 0% | |
| Threonine | 0.366mg | 0% | |
| Isoleucine | 0.533mg | 0% | |
| Leucine | 0.934mg | 0% | |
| Lysine | 0.303mg | 0% | |
| Methionine | 0.221mg | 0% | |
| Phenylalanine | 0.681mg | 0% | |
| Valine | 0.594mg | 0% | |
| Histidine | 0.322mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +563.6% |
| Contains more ProteinProtein | +185% |
| Contains more FatsFats | +517.5% |
| Contains more CarbsCarbs | +247.1% |
~equal in
Other
~1.78g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -77.3% |
| Contains more Mono. FatMonounsaturated fat | +882.9% |
| Contains more Poly. FatPolyunsaturated fat | +468.6% |