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Cranberry beans vs. Wheat gluten — In-Depth Nutrition Comparison

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Important differences between cranberry beans and wheat gluten

  • Cranberry beans has more folate, fiber, vitamin B1, potassium, vitamin B6, and magnesium; however, wheat gluten is richer in selenium, iron, phosphorus, and calcium.
  • Wheat gluten's daily need coverage for selenium is 70% more.
  • Wheat gluten has a higher glycemic index. The glycemic index of wheat gluten is 64, while the glycemic index of cranberry beans is 35.

The food varieties used in the comparison are Beans, cranberry (roman), mature seeds, cooked, boiled, without salt and Vital wheat gluten.

Infographic

Cranberry beans vs Wheat gluten 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 15% 34% 78% 77% 31% 58% 0.13% 48% 7.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 43% 8.8% 195% 61% 23% 111% 3.8% 0% 217%
Contains more MagnesiumMagnesium +100%
Contains more PotassiumPotassium +287%
Contains more CopperCopper +26.9%
Contains more ZincZinc +34.1%
Contains less SodiumSodium -96.6%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +184%
Contains more IronIron +148.8%
Contains more PhosphorusPhosphorus +92.6%
Contains more SeleniumSelenium +2953.8%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 53% 16% 9.7% 14% 19% 0% 0% 155% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Cranberry beans Wheat gluten DV% diff.
Protein 9.34g 75.16g 132%
Selenium 1.3µg 39.7µg 70%
Folate 207µg 0µg 52%
Iron 2.09mg 5.2mg 39%
Fiber 8.6g 0.6g 32%
Vitamin B1 0.21mg 0mg 18%
Phosphorus 135mg 260mg 18%
Manganese 0.37mg 16%
Calories 136kcal 370kcal 12%
Calcium 50mg 142mg 9%
Potassium 387mg 100mg 8%
Vitamin B6 0.081mg 0mg 6%
Magnesium 50mg 25mg 6%
Vitamin B5 0.24mg 0mg 5%
Vitamin B2 0.069mg 0mg 5%
Copper 0.231mg 0.182mg 5%
Polyunsaturated fat 0.199g 0.81g 4%
Carbs 24.46g 13.79g 4%
Vitamin B3 0.515mg 0mg 3%
Zinc 1.14mg 0.85mg 3%
Fats 0.46g 1.85g 2%
Sodium 1mg 29mg 1%
Saturated fat 0.119g 0.272g 1%
Net carbs 15.86g 13.19g N/A
Monounsaturated fat 0.04g 0.156g 0%
Tryptophan 0.111mg 0%
Threonine 0.393mg 0%
Isoleucine 0.412mg 0%
Leucine 0.746mg 0%
Lysine 0.641mg 0%
Methionine 0.14mg 0%
Phenylalanine 0.505mg 0%
Valine 0.489mg 0%
Histidine 0.26mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 24% 65%
Protein: 9.34 g
Fats: 0.46 g
Carbs: 24.46 g
Water: 64.65 g
Other: 1.09 g
75% 2% 14% 8%
Protein: 75.16 g
Fats: 1.85 g
Carbs: 13.79 g
Water: 8.2 g
Other: 1 g
Contains more CarbsCarbs +77.4%
Contains more WaterWater +688.4%
Contains more ProteinProtein +704.7%
Contains more FatsFats +302.2%
~equal in Other ~1g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.119 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.199 g
22% 13% 65%
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 -56.3%
Contains more Mono. FatMonounsaturated fat +290%
Contains more Poly. FatPolyunsaturated fat +307%

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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 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.