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Cranberry beans vs. Wheat — In-Depth Nutrition Comparison

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What are the main differences between Cranberry beans and Wheat ?

  • Cranberry beans is richer in Folate, yet Wheat is richer in Selenium, Manganese, Phosphorus, Vitamin B3, Copper, Zinc, Vitamin B6, Magnesium, and Iron.
  • Wheat 's daily need coverage for Selenium is 160% higher.
  • Cranberry beans has 5 times more Folate than Wheat . Cranberry beans has 207µg of Folate, while Wheat has 43µg.

We used Beans, cranberry (roman), mature seeds, cooked, boiled, without salt and Wheat, durum types in this comparison.

Infographic

Cranberry beans 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +47.1%
Contains less Sodium -50%
Contains more Iron +68.4%
Contains more Magnesium +188%
Contains more Phosphorus +276.3%
Contains more Potassium +11.4%
Contains more Zinc +264.9%
Contains more Copper +139.4%
Contains more Manganese +714.1%
Contains more Selenium +6776.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 79% 36% 58% 35% 1% 32% 77% 49% 8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 132% 103% 218% 39% 1% 114% 185% 393% 488%
Contains more Calcium +47.1%
Contains less Sodium -50%
Contains more Iron +68.4%
Contains more Magnesium +188%
Contains more Phosphorus +276.3%
Contains more Potassium +11.4%
Contains more Zinc +264.9%
Contains more Copper +139.4%
Contains more Manganese +714.1%
Contains more Selenium +6776.9%

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 Folate +381.4%
Contains more Vitamin B1 +99.5%
Contains more Vitamin B2 +75.4%
Contains more Vitamin B3 +1208.3%
Contains more Vitamin B5 +289.6%
Contains more Vitamin B6 +417.3%
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% 53% 16% 10% 15% 19% 156% 0% 0%
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 Folate +381.4%
Contains more Vitamin B1 +99.5%
Contains more Vitamin B2 +75.4%
Contains more Vitamin B3 +1208.3%
Contains more Vitamin B5 +289.6%
Contains more Vitamin B6 +417.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +491%
Contains more Protein +46.5%
Contains more Fats +437%
Contains more Carbs +190.8%
Contains more Other +63.3%
9% 24% 65%
Protein: 9.34 g
Fats: 0.46 g
Carbs: 24.46 g
Water: 64.65 g
Other: 1.09 g
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Contains more Water +491%
Contains more Protein +46.5%
Contains more Fats +437%
Contains more Carbs +190.8%
Contains more Other +63.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -73.8%
Contains more Monounsaturated Fat +760%
Contains more Polyunsaturated fat +391.5%
33% 11% 56%
Saturated Fat: 0.119 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.199 g
26% 19% 55%
Saturated Fat: 0.454 g
Monounsaturated Fat: 0.344 g
Polyunsaturated fat: 0.978 g
Contains less Saturated Fat -73.8%
Contains more Monounsaturated Fat +760%
Contains more Polyunsaturated fat +391.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cranberry beans Wheat
Rich in minerals ok
Lower in price ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Cranberry beans Wheat Opinion
Net carbs 15.86g 71.13g Wheat
Protein 9.34g 13.68g Wheat
Fats 0.46g 2.47g Wheat
Carbs 24.46g 71.13g Wheat
Calories 136kcal 339kcal Wheat
Fiber 8.6g Cranberry beans
Calcium 50mg 34mg Cranberry beans
Iron 2.09mg 3.52mg Wheat
Magnesium 50mg 144mg Wheat
Phosphorus 135mg 508mg Wheat
Potassium 387mg 431mg Wheat
Sodium 1mg 2mg Cranberry beans
Zinc 1.14mg 4.16mg Wheat
Copper 0.231mg 0.553mg Wheat
Manganese 0.37mg 3.012mg Wheat
Selenium 1.3µg 89.4µg Wheat
Vitamin B1 0.21mg 0.419mg Wheat
Vitamin B2 0.069mg 0.121mg Wheat
Vitamin B3 0.515mg 6.738mg Wheat
Vitamin B5 0.24mg 0.935mg Wheat
Vitamin B6 0.081mg 0.419mg Wheat
Folate 207µg 43µg Cranberry beans
Tryptophan 0.111mg 0.176mg Wheat
Threonine 0.393mg 0.366mg Cranberry beans
Isoleucine 0.412mg 0.533mg Wheat
Leucine 0.746mg 0.934mg Wheat
Lysine 0.641mg 0.303mg Cranberry beans
Methionine 0.14mg 0.221mg Wheat
Phenylalanine 0.505mg 0.681mg Wheat
Valine 0.489mg 0.594mg Wheat
Histidine 0.26mg 0.322mg Wheat
Saturated Fat 0.119g 0.454g Cranberry beans
Monounsaturated Fat 0.04g 0.344g Wheat
Polyunsaturated fat 0.199g 0.978g Wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry beans Wheat
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
22%
Cranberry beans
37%
Wheat
Minerals Daily Need Coverage Score
38%
Cranberry beans
168%
Wheat

Comparison summary

Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $2)
Which food is richer in vitamins?
Wheat
Wheat is relatively richer in vitamins
Which food contains less Sodium?
Cranberry beans
Cranberry beans contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Cranberry beans
Cranberry beans is lower in Saturated Fat (difference - 0.335g)
Which food is lower in glycemic index?
Cranberry beans
Cranberry beans is lower in glycemic index (difference - 15)
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)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Cranberry beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173736/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.