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  6. Broad bean raw vs. Wheat

Broad bean raw vs. Wheat — In-Depth Nutrition Comparison

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How are broad bean raw and wheat different?

  • Broad bean raw is higher in folate; however, wheat is richer in selenium, manganese, phosphorus, zinc, vitamin B3, magnesium, iron, vitamin B6, and vitamin B1.
  • Daily need coverage for selenium for wheat is 161% higher.
  • Broad bean raw contains 3 times more folate than wheat . While broad bean raw contains 148µg of folate, wheat contains only 43µg.
  • Wheat has a lower glycemic index (50) than broad bean raw (79).

Beans, fava, in pod, raw and Wheat, durum are the varieties used in this article.

Infographic

Broad bean raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 11% 29% 58% 134% 27% 55% 3.3% 86% 4.4%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Contains more MagnesiumMagnesium +336.4%
Contains more PotassiumPotassium +29.8%
Contains more IronIron +127.1%
Contains more CopperCopper +37.6%
Contains more ZincZinc +316%
Contains more PhosphorusPhosphorus +293.8%
Contains less SodiumSodium -92%
Contains more ManganeseManganese +355.7%
Contains more SeleniumSelenium +11075%
~equal in Calcium ~34mg

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 12% 5.7% 23% 0% 33% 67% 42% 14% 24% 0% 102% 111% 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% 105% 28% 126% 56% 97% 0% 0% 32% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +139.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +244.2%
Contains more Vitamin B1Vitamin B1 +215%
Contains more Vitamin B3Vitamin B3 +199.6%
Contains more Vitamin B5Vitamin B5 +315.6%
Contains more Vitamin B6Vitamin B6 +302.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Broad bean raw Wheat DV% diff.
Selenium 0.8µg 89.4µg 161%
Manganese 0.661mg 3.012mg 102%
Phosphorus 129mg 508mg 54%
Vitamin K 40.9µg 34%
Fiber 7.5g 30%
Zinc 1mg 4.16mg 29%
Vitamin B3 2.249mg 6.738mg 28%
Folate 148µg 43µg 26%
Magnesium 33mg 144mg 26%
Iron 1.55mg 3.52mg 25%
Vitamin B6 0.104mg 0.419mg 24%
Vitamin B1 0.133mg 0.419mg 24%
Carbs 17.63g 71.13g 18%
Copper 0.402mg 0.553mg 17%
Vitamin B5 0.225mg 0.935mg 14%
Vitamin B2 0.29mg 0.121mg 13%
Calories 88kcal 339kcal 13%
Protein 7.92g 13.68g 12%
Vitamin E 1.16mg 8%
Vitamin C 3.7mg 0mg 4%
Polyunsaturated fat 0.342g 0.978g 4%
Potassium 332mg 431mg 3%
Fats 0.73g 2.47g 3%
Vitamin A 17µg 0µg 2%
Saturated fat 0.118g 0.454g 2%
Monounsaturated fat 0.104g 0.344g 1%
Sodium 25mg 2mg 1%
Net carbs 10.13g 71.13g N/A
Calcium 37mg 34mg 0%
Sugar 9.21g N/A
Tryptophan 0.176mg 0%
Threonine 0.366mg 0%
Isoleucine 0.533mg 0%
Leucine 0.934mg 0%
Lysine 0.303mg 0%
Methionine 0.221mg 0%
Phenylalanine 0.681mg 0%
Valine 0.594mg 0%
Histidine 0.322mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 18% 73%
Protein: 7.92 g
Fats: 0.73 g
Carbs: 17.63 g
Water: 72.6 g
Other: 1.12 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 WaterWater +563.6%
Contains more ProteinProtein +72.7%
Contains more FatsFats +238.4%
Contains more CarbsCarbs +303.5%
Contains more OtherOther +58.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 18% 61%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.104 g
Polyunsaturated fat: Poly. Fat 0.342 g
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
Contains less Sat. FatSaturated fat -74%
Contains more Mono. FatMonounsaturated fat +230.8%
Contains more Poly. FatPolyunsaturated fat +186%

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. Broad bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168574/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.