Beans vs. Wheat gluten — In-Depth Nutrition Comparison
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Differences between beans and wheat gluten
- Beans have more fiber, vitamin B1, vitamin B6, folate, potassium, and zinc, while wheat gluten has more selenium, iron, phosphorus, and calcium.
- Wheat gluten's daily need coverage for selenium is 64% higher.
- Beans have a lower glycemic index. The glycemic index of beans is 33, while the glycemic index of wheat gluten is 64.
The food types used in this comparison are Beans, baked, canned, no salt added and Vital wheat gluten.
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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 | +28% |
| Contains more PotassiumPotassium | +196% |
| Contains more CopperCopper | +13.2% |
| Contains more ZincZinc | +64.7% |
| Contains less SodiumSodium | -96.6% |
| Contains more CalciumCalcium | +184% |
| Contains more IronIron | +1693.1% |
| Contains more PhosphorusPhosphorus | +150% |
| Contains more SeleniumSelenium | +782.2% |
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 B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Protein | 4.8g | 75.16g | 141% |
| Selenium | 4.5µg | 39.7µg | 64% |
| Iron | 0.29mg | 5.2mg | 61% |
| Phosphorus | 104mg | 260mg | 22% |
| Fiber | 5.5g | 0.6g | 20% |
| Vitamin B1 | 0.15mg | 0mg | 13% |
| Calories | 105kcal | 370kcal | 13% |
| Vitamin B6 | 0.13mg | 0mg | 10% |
| Calcium | 50mg | 142mg | 9% |
| Potassium | 296mg | 100mg | 6% |
| Choline | 30.8mg | 6% | |
| Folate | 24µg | 0µg | 6% |
| Vitamin B2 | 0.06mg | 0mg | 5% |
| Zinc | 1.4mg | 0.85mg | 5% |
| Polyunsaturated fat | 0.172g | 0.81g | 4% |
| Vitamin B3 | 0.43mg | 0mg | 3% |
| Copper | 0.206mg | 0.182mg | 3% |
| Vitamin C | 3.1mg | 0mg | 3% |
| Fats | 0.4g | 1.85g | 2% |
| Carbs | 20.49g | 13.79g | 2% |
| Magnesium | 32mg | 25mg | 2% |
| Sodium | 1mg | 29mg | 1% |
| Vitamin A | 5µg | 0µg | 1% |
| Vitamin E | 0.15mg | 0mg | 1% |
| Vitamin K | 0.8µg | 0µg | 1% |
| Saturated fat | 0.103g | 0.272g | 1% |
| Net carbs | 14.99g | 13.19g | N/A |
| Sugar | 7.78g | 0g | N/A |
| Monounsaturated fat | 0.035g | 0.156g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
4.8 g
Fats:
0.4 g
Carbs:
20.49 g
Water:
72.6 g
Other:
1.71 g
Protein:
75.16 g
Fats:
1.85 g
Carbs:
13.79 g
Water:
8.2 g
Other:
1 g
| Contains more CarbsCarbs | +48.6% |
| Contains more WaterWater | +785.4% |
| Contains more OtherOther | +71% |
| Contains more ProteinProtein | +1465.8% |
| Contains more FatsFats | +362.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.103 g
Monounsaturated fat:
Mono. Fat
0.035 g
Polyunsaturated fat:
Poly. Fat
0.172 g
Saturated fat:
Sat. Fat
0.272 g
Monounsaturated fat:
Mono. Fat
0.156 g
Polyunsaturated fat:
Poly. Fat
0.81 g
| Contains less Sat. FatSaturated fat | -62.1% |
| Contains more Mono. FatMonounsaturated fat | +345.7% |
| Contains more Poly. FatPolyunsaturated fat | +370.9% |
