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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
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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
6
:
Contains more Potassium +1293%
Contains more Magnesium +604%
Contains more Copper +390.7%
Contains more Zinc +168.2%
Contains more Phosphorus +58.1%
Contains less Sodium -58.6%
Contains more Calcium +25.7%
Equal in Iron - 5.2
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 191% 34% 123% 126% 298% 63% 177% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 195% 43% 9% 18% 61% 24% 112% 4%
Contains more Potassium +1293%
Contains more Magnesium +604%
Contains more Copper +390.7%
Contains more Zinc +168.2%
Contains more Phosphorus +58.1%
Contains less Sodium -58.6%
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 C +∞%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Vitamin K +∞%
Contains more Folate +∞%
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% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin C +∞%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Vitamin K +∞%
Contains more Folate +∞%

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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean Wheat gluten
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 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.

All nutrients comparison - raw data values

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