Cranberry beans vs. Wheat — In-Depth Nutrition Comparison

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How are cranberry beans and wheat different?

Cranberry beans is higher in folate, fiber, vitamin B1, and potassium; however, wheat is richer in selenium, manganese, vitamin B3, and zinc.
Daily need coverage for selenium for wheat is 56% higher.
Cranberry beans contains 19 times more folate than wheat. While cranberry beans contains 207µg of folate, wheat contains only 11µg.
Cranberry beans has a lower glycemic index (35) than wheat (50).

Beans, cranberry (roman), mature seeds, cooked, boiled, without salt and Wheat, KAMUT khorasan, cooked are the varieties used in this article.

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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.

Cranberry beans

Wheat

Contains more CalciumCalcium	+455.6%
Contains more PotassiumPotassium	+136%
Contains more IronIron	+18.8%
Contains more CopperCopper	+11.6%
Contains less SodiumSodium	-87.5%

Contains more ZincZinc	+61.4%
Contains more ManganeseManganese	+178.4%
Contains more SeleniumSelenium	+2353.8%

~equal in Magnesium ~48mg

~equal in Phosphorus ~147mg

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.

Cranberry beans

Wheat

Contains more Vitamin B1Vitamin B1	+121.1%
Contains more Vitamin B2Vitamin B2	+130%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin B6Vitamin B6	+15.7%
Contains more FolateFolate	+1781.8%

Contains more Vitamin B3Vitamin B3

+347.6%

~equal in Vitamin C ~mg

~equal in Vitamin A ~µg

~equal in Vitamin D ~µg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	1.3µg	31.9µg	56%
Folate	207µg	11µg	49%
Manganese	0.37mg	1.03mg	29%
Fiber	8.6g	4.3g	17%
Vitamin B3	0.515mg	2.305mg	11%
Vitamin B1	0.21mg	0.095mg	10%
Protein	9.34g	5.71g	7%
Potassium	387mg	164mg	7%
Zinc	1.14mg	1.84mg	6%
Vitamin B5	0.24mg		5%
Iron	2.09mg	1.76mg	4%
Calcium	50mg	9mg	4%
Vitamin B2	0.069mg	0.03mg	3%
Copper	0.231mg	0.207mg	3%
Phosphorus	135mg	147mg	2%
Vitamin E		0.24mg	2%
Vitamin B6	0.081mg	0.07mg	1%
Carbs	24.46g	27.6g	1%
Fats	0.46g	0.83g	1%
Calories	136kcal	132kcal	0%
Net carbs	15.86g	23.3g	N/A
Magnesium	50mg	48mg	0%
Sugar		3.07g	N/A
Sodium	1mg	8mg	0%
Trans fat	0g	0.002g	N/A
Saturated fat	0.119g	0.077g	0%
Monounsaturated fat	0.04g	0.084g	0%
Polyunsaturated fat	0.199g	0.243g	0%
Tryptophan	0.111mg	0.051mg	0%
Threonine	0.393mg	0.172mg	0%
Isoleucine	0.412mg	0.22mg	0%
Leucine	0.746mg	0.432mg	0%
Lysine	0.641mg	0.161mg	0%
Methionine	0.14mg	0.097mg	0%
Phenylalanine	0.505mg	0.3mg	0%
Valine	0.489mg	0.267mg	0%
Histidine	0.26mg	0.147mg	0%