Kidney beans raw vs. Wheat — In-Depth Nutrition Comparison
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Summary of differences between kidney beans raw and wheat
- Kidney beans raw has more folate, iron, copper, potassium, and calcium; however, wheat is higher in selenium, manganese, vitamin B3, phosphorus, and zinc.
- Wheat covers your daily need for selenium, 157% more than kidney beans raw.
- Kidney beans raw has 9 times more folate than wheat . While kidney beans raw has 394µg of folate, wheat has only 43µg.
- The glycemic index of wheat is higher.
These are the specific foods used in this comparison Beans, kidney, all types, mature seeds, raw and Wheat, durum.
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.
| Contains more CalciumCalcium | +320.6% |
| Contains more PotassiumPotassium | +226.2% |
| Contains more IronIron | +133% |
| Contains more CopperCopper | +73.2% |
| Contains more ZincZinc | +49.1% |
| Contains more PhosphorusPhosphorus | +24.8% |
| Contains less SodiumSodium | -91.7% |
| Contains more ManganeseManganese | +195% |
| Contains more SeleniumSelenium | +2693.8% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +26.3% |
| Contains more Vitamin B2Vitamin B2 | +81% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +816.3% |
| Contains more Vitamin B3Vitamin B3 | +227.1% |
| Contains more Vitamin B5Vitamin B5 | +19.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
23.58 g
Fats:
0.83 g
Carbs:
60.01 g
Water:
11.75 g
Other:
3.83 g
Protein:
13.68 g
Fats:
2.47 g
Carbs:
71.13 g
Water:
10.94 g
Other:
1.78 g
| Contains more ProteinProtein | +72.4% |
| Contains more OtherOther | +115.2% |
| Contains more FatsFats | +197.6% |
| Contains more CarbsCarbs | +18.5% |
~equal in
Water
~10.94g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.12 g
Monounsaturated fat:
Mono. Fat
0.064 g
Polyunsaturated fat:
Poly. Fat
0.457 g
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 | -73.6% |
| Contains more Mono. FatMonounsaturated fat | +437.5% |
| Contains more Poly. FatPolyunsaturated fat | +114% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in price |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Selenium | 3.2µg | 89.4µg | 157% |
| Fiber | 24.9g | 100% | |
| Folate | 394µg | 43µg | 88% |
| Manganese | 1.021mg | 3.012mg | 87% |
| Iron | 8.2mg | 3.52mg | 59% |
| Copper | 0.958mg | 0.553mg | 45% |
| Vitamin B3 | 2.06mg | 6.738mg | 29% |
| Potassium | 1406mg | 431mg | 29% |
| Protein | 23.58g | 13.68g | 20% |
| Vitamin K | 19µg | 16% | |
| Phosphorus | 407mg | 508mg | 14% |
| Zinc | 2.79mg | 4.16mg | 12% |
| Calcium | 143mg | 34mg | 11% |
| Vitamin B1 | 0.529mg | 0.419mg | 9% |
| Vitamin B2 | 0.219mg | 0.121mg | 8% |
| Vitamin C | 4.5mg | 0mg | 5% |
| Carbs | 60.01g | 71.13g | 4% |
| Polyunsaturated fat | 0.457g | 0.978g | 3% |
| Vitamin B5 | 0.78mg | 0.935mg | 3% |
| Fats | 0.83g | 2.47g | 3% |
| Saturated fat | 0.12g | 0.454g | 2% |
| Vitamin B6 | 0.397mg | 0.419mg | 2% |
| Monounsaturated fat | 0.064g | 0.344g | 1% |
| Sodium | 24mg | 2mg | 1% |
| Vitamin E | 0.22mg | 1% | |
| Magnesium | 140mg | 144mg | 1% |
| Calories | 333kcal | 339kcal | 0% |
| Net carbs | 35.11g | 71.13g | N/A |
| Sugar | 2.23g | N/A | |
| Tryptophan | 0.279mg | 0.176mg | 0% |
| Threonine | 0.992mg | 0.366mg | 0% |
| Isoleucine | 1.041mg | 0.533mg | 0% |
| Leucine | 1.882mg | 0.934mg | 0% |
| Lysine | 1.618mg | 0.303mg | 0% |
| Methionine | 0.355mg | 0.221mg | 0% |
| Phenylalanine | 1.275mg | 0.681mg | 0% |
| Valine | 1.233mg | 0.594mg | 0% |
| Histidine | 0.656mg | 0.322mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
56%
34%
Minerals Daily Need Coverage Score
130%
168%
Comparison summary
Which food is lower in Sugar?
Wheat is lower in Sugar (difference - 2.23g)
Which food contains less Sodium?
Wheat contains less Sodium (difference - 22mg)
Which food is cheaper?
Wheat is cheaper (difference - $0.8)
Which food is lower in Saturated fat?
Kidney beans raw is lower in Saturated fat (difference - 0.334g)
Which food is lower in glycemic index?
Kidney beans raw is lower in glycemic index (difference - 28)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.