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Broad beans vs. Wheat — In-Depth Nutrition Comparison

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How are broad beans and wheat different?

  • Broad beans have more folate and vitamin A; however, wheat is richer in selenium, manganese, copper, zinc, phosphorus, and vitamin B3.
  • Wheat covers your daily need for selenium, 56% more than broad beans.
  • Broad beans have 68 times more vitamin A than wheat. Broad beans have 270IU of vitamin A, while wheat has 4IU.
  • Broad beans have a higher glycemic index. The glycemic index of broad beans is 79, while the glycemic index of wheat is 50.

Broadbeans, immature seeds, cooked, boiled, drained, without salt and Wheat, KAMUT khorasan, cooked types were used in this article.

Infographic

Broad beans vs Wheat infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 22% 5.4% 17% 56% 20% 13% 31% 5.3% 34% 5.5%
Wheat
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 2.7% 14% 66% 69% 50% 63% 1% 134% 174%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +17.7%
Contains more MagnesiumMagnesium +54.8%
Contains more IronIron +17.3%
Contains more CopperCopper +245%
Contains more ZincZinc +291.5%
Contains more PhosphorusPhosphorus +101.4%
Contains less SodiumSodium -80.5%
Contains more ManganeseManganese +294.6%
Contains more SeleniumSelenium +3090%

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 66% 4.7% 0% 0% 32% 21% 23% 4% 6.7% 0% 0% 44% 0%
Wheat
3
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% 4.8% 0% 24% 6.9% 43% 0% 16% 0% 0% 8.3% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +34.7%
Contains more Vitamin B2Vitamin B2 +200%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +427.3%
Contains more Vitamin B3Vitamin B3 +92.1%
Contains more Vitamin B6Vitamin B6 +141.4%
~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 Broad beans Wheat DV% diff.
Selenium 1µg 31.9µg 56%
Manganese 0.261mg 1.03mg 33%
Vitamin C 19.8mg 22%
Copper 0.06mg 0.207mg 16%
Folate 58µg 11µg 12%
Zinc 0.47mg 1.84mg 12%
Phosphorus 73mg 147mg 11%
Vitamin B3 1.2mg 2.305mg 7%
Carbs 10.1g 27.6g 6%
Vitamin B2 0.09mg 0.03mg 5%
Calories 62kcal 132kcal 4%
Magnesium 31mg 48mg 4%
Fiber 3.6g 4.3g 3%
Vitamin B1 0.128mg 0.095mg 3%
Iron 1.5mg 1.76mg 3%
Vitamin B6 0.029mg 0.07mg 3%
Vitamin A 14µg 2%
Vitamin E 0.24mg 2%
Protein 4.8g 5.71g 2%
Vitamin B5 0.066mg 1%
Fats 0.5g 0.83g 1%
Calcium 18mg 9mg 1%
Sodium 41mg 8mg 1%
Potassium 193mg 164mg 1%
Net carbs 6.5g 23.3g N/A
Sugar 3.07g N/A
Trans fat 0g 0.002g N/A
Saturated fat 0.142g 0.077g 0%
Monounsaturated fat 0.02g 0.084g 0%
Polyunsaturated fat 0.303g 0.243g 0%
Tryptophan 0.048mg 0.051mg 0%
Threonine 0.178mg 0.172mg 0%
Isoleucine 0.215mg 0.22mg 0%
Leucine 0.37mg 0.432mg 0%
Lysine 0.313mg 0.161mg 0%
Methionine 0.037mg 0.097mg 0%
Phenylalanine 0.195mg 0.3mg 0%
Valine 0.235mg 0.267mg 0%
Histidine 0.115mg 0.147mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 10% 84%
Protein: 4.8 g
Fats: 0.5 g
Carbs: 10.1 g
Water: 83.7 g
Other: 0.9 g
Wheat
3
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
Contains more WaterWater +28.4%
Contains more OtherOther +32.4%
Contains more ProteinProtein +19%
Contains more FatsFats +66%
Contains more CarbsCarbs +173.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 4% 65%
Saturated fat: Sat. Fat 0.142 g
Monounsaturated fat: Mono. Fat 0.02 g
Polyunsaturated fat: Poly. Fat 0.303 g
Wheat
2
19% 21% 60%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.084 g
Polyunsaturated fat: Poly. Fat 0.243 g
Contains more Poly. FatPolyunsaturated fat +24.7%
Contains less Sat. FatSaturated fat -45.8%
Contains more Mono. FatMonounsaturated fat +320%

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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. Broad beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170378/nutrients
  2. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/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.