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Cranberry bean vs Wheat - In-Depth Nutrition Comparison

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A recap on differences between Cranberry bean and Wheat

  • Cranberry bean is higher in Folate, Vitamin B1, Copper, Potassium, Iron, and Calcium, yet Wheat is higher in Selenium, Manganese, Vitamin B3, and Phosphorus.
  • Cranberry bean covers your daily Folate needs 140% more than Wheat.
  • Cranberry bean contains 4 times more Calcium than Wheat. While Cranberry bean contains 127mg of Calcium, Wheat contains only 34mg.

Food varieties used in this article are Beans, cranberry (roman), mature seeds, raw and Wheat, durum.

Infographic

Cranberry 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
Cranberry bean
Cranberry bean
5
:
3
Wheat
Wheat
Contains more Calcium +273.5%
Contains more Iron +42%
Contains more Potassium +209%
Contains more Copper +43.6%
Contains more Phosphorus +36.6%
Contains less Sodium -66.7%
Contains more Zinc +14.6%
Equal in Magnesium - 144
Cranberry bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 39% 188% 112% 160% 118% 1% 99% 265%
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 132% 103% 218% 39% 1% 114% 185%
Contains more Calcium +273.5%
Contains more Iron +42%
Contains more Potassium +209%
Contains more Copper +43.6%
Contains more Phosphorus +36.6%
Contains less Sodium -66.7%
Contains more Zinc +14.6%
Equal in Magnesium - 144

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
Cranberry bean
Cranberry bean
4
:
3
Wheat
Wheat
Contains more Vitamin A +∞%
Contains more Vitamin B1 +78.3%
Contains more Vitamin B2 +76%
Contains more Folate +1304.7%
Contains more Vitamin B3 +363.1%
Contains more Vitamin B5 +25%
Contains more Vitamin B6 +35.6%
Cranberry bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 0% 187% 50% 28% 45% 72% 453% 0% 0%
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 A +∞%
Contains more Vitamin B1 +78.3%
Contains more Vitamin B2 +76%
Contains more Folate +1304.7%
Contains more Vitamin B3 +363.1%
Contains more Vitamin B5 +25%
Contains more Vitamin B6 +35.6%

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.
Cranberry bean Wheat
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cranberry bean Wheat Opinion
Net carbs 35.35g 71.13g Wheat
Protein 23.03g 13.68g Cranberry bean
Fats 1.23g 2.47g Wheat
Carbs 60.05g 71.13g Wheat
Calories 335kcal 339kcal Wheat
Starch g g
Fructose g g
Sugar g g
Fiber 24.7g g Cranberry bean
Calcium 127mg 34mg Cranberry bean
Iron 5mg 3.52mg Cranberry bean
Magnesium 156mg 144mg Cranberry bean
Phosphorus 372mg 508mg Wheat
Potassium 1332mg 431mg Cranberry bean
Sodium 6mg 2mg Wheat
Zinc 3.63mg 4.16mg Wheat
Copper 0.794mg 0.553mg Cranberry bean
Vitamin A 2IU 0IU Cranberry bean
Vitamin E mg mg
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.747mg 0.419mg Cranberry bean
Vitamin B2 0.213mg 0.121mg Cranberry bean
Vitamin B3 1.455mg 6.738mg Wheat
Vitamin B5 0.748mg 0.935mg Wheat
Vitamin B6 0.309mg 0.419mg Wheat
Folate 604µg 43µg Cranberry bean
Vitamin B12 0µg 0µg
Vitamin K µg µg
Tryptophan 0.273mg 0.176mg Cranberry bean
Threonine 0.969mg 0.366mg Cranberry bean
Isoleucine 1.017mg 0.533mg Cranberry bean
Leucine 1.838mg 0.934mg Cranberry bean
Lysine 1.58mg 0.303mg Cranberry bean
Methionine 0.346mg 0.221mg Cranberry bean
Phenylalanine 1.245mg 0.681mg Cranberry bean
Valine 1.205mg 0.594mg Cranberry bean
Histidine 0.641mg 0.322mg Cranberry bean
Cholesterol 0mg 0mg
Trans Fat 0g g Wheat
Saturated Fat 0.316g 0.454g Cranberry bean
Monounsaturated Fat 0.106g 0.344g Wheat
Polyunsaturated fat 0.527g 0.978g Wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry bean Wheat
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
69
Cranberry bean
37
Wheat
Mineral Summary Score
122
Cranberry bean
100
Wheat

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
138%
Cranberry bean
82%
Wheat
Carbohydrates
60%
Cranberry bean
71%
Wheat
Fats
6%
Cranberry bean
11%
Wheat

Comparison summary

Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 4mg)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $2)
Which food is lower in Saturated Fat?
Cranberry bean
Cranberry bean is lower in Saturated Fat (difference - 0.138g)
Which food is lower in glycemic index?
Cranberry bean
Cranberry bean is lower in glycemic index (difference - 15)
Which food is richer in minerals?
Cranberry bean
Cranberry bean is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Cranberry bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.