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Bean vs Wheat gluten - In-Depth Nutrition Comparison

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The main differences between Bean and Wheat gluten

  • Bean has more Copper, Fiber, Potassium, Magnesium, and Phosphorus, however Wheat gluten has more Folate, Vitamin B1, Vitamin B6, Selenium, and Vitamin B2.
  • Daily need coverage for Folate from Bean is 131% higher.
  • Wheat gluten has 26 times less Fiber than Bean. Bean has 15.5g of Fiber, while Wheat gluten has 0.6g.

Food types used in this article are Beans, pinto, mature seeds, raw and Vital wheat gluten.

Infographic

Bean vs Wheat gluten 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
Contains more Magnesium +604%
Contains more Phosphorus +58.1%
Contains more Potassium +1293%
Contains less Sodium -58.6%
Contains more Zinc +168.2%
Contains more Copper +390.7%
Contains more Calcium +25.7%
Equal in Iron - 5.2
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 34% 191% 126% 177% 123% 2% 63% 298%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 43% 195% 18% 112% 9% 4% 24% 61%
Contains more Magnesium +604%
Contains more Phosphorus +58.1%
Contains more Potassium +1293%
Contains less Sodium -58.6%
Contains more Zinc +168.2%
Contains more Copper +390.7%
Contains more Calcium +25.7%
Equal in Iron - 5.2

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
9
:
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin K +∞%
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%
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% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin K +∞%

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 gluten
Lower in Sugar ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Bean Wheat gluten Opinion
Net carbs 47.05g 13.19g Bean
Protein 21.42g 75.16g Wheat gluten
Fats 1.23g 1.85g Wheat gluten
Carbs 62.55g 13.79g Bean
Calories 347kcal 370kcal Wheat gluten
Starch 34.17g g Bean
Fructose 0g g Bean
Sugar 2.11g 0g Wheat gluten
Fiber 15.5g 0.6g Bean
Calcium 113mg 142mg Wheat gluten
Iron 5.07mg 5.2mg Wheat gluten
Magnesium 176mg 25mg Bean
Phosphorus 411mg 260mg Bean
Potassium 1393mg 100mg Bean
Sodium 12mg 29mg Bean
Zinc 2.28mg 0.85mg Bean
Copper 0.893mg 0.182mg Bean
Vitamin A 0IU 0IU
Vitamin E 0.21mg 0mg Bean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 6.3mg 0mg Bean
Vitamin B1 0.713mg 0mg Bean
Vitamin B2 0.212mg 0mg Bean
Vitamin B3 1.174mg 0mg Bean
Vitamin B5 0.785mg 0mg Bean
Vitamin B6 0.474mg 0mg Bean
Folate 525µg 0µg Bean
Vitamin B12 0µg 0µg
Vitamin K 5.6µg 0µg Bean
Tryptophan 0.237mg mg Bean
Threonine 0.81mg mg Bean
Isoleucine 0.871mg mg Bean
Leucine 1.558mg mg Bean
Lysine 1.356mg mg Bean
Methionine 0.259mg mg Bean
Phenylalanine 1.095mg mg Bean
Valine 0.998mg mg Bean
Histidine 0.556mg mg Bean
Cholesterol 0mg 0mg
Trans Fat 0g g Wheat gluten
Saturated Fat 0.235g 0.272g Bean
Monounsaturated Fat 0.229g 0.156g Bean
Polyunsaturated fat 0.407g 0.81g Wheat gluten

Which food is preferable for your diet?

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

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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
0
Wheat gluten
Mineral Summary Score
126
Bean
58
Wheat gluten

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
451%
Wheat gluten
Carbohydrates
63%
Bean
14%
Wheat gluten
Fats
6%
Bean
9%
Wheat gluten

Comparison summary

Which food is lower in Sugar?
Wheat gluten
Wheat gluten is lower in Sugar (difference - 2.11g)
Which food is cheaper?
Wheat gluten
Wheat gluten is cheaper (difference - $1.5)
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 17mg)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 0.037g)
Which food is lower in glycemic index?
Bean
Bean is lower in glycemic index (difference - 31)
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)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 gluten - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168147/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.