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  6. Kidney beans raw vs. Wheat

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 of 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.

These are the specific foods used in this comparison Beans, kidney, all types, mature seeds, raw and Wheat, durum.

Infographic

Kidney beans 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.
Kidney beans raw
Kidney beans raw
4
:
6
Wheat
Wheat
Contains more Calcium +320.6%
Contains more Iron +133%
Contains more Potassium +226.2%
Contains more Copper +73.2%
Contains more Phosphorus +24.8%
Contains less Sodium -91.7%
Contains more Zinc +49.1%
Contains more Manganese +195%
Contains more Selenium +2693.8%
Equal in Magnesium - 144
Kidney beans raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 308% 100% 175% 125% 4% 77% 320% 134% 18%
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 132% 103% 218% 39% 1% 114% 185% 393% 488%
Contains more Calcium +320.6%
Contains more Iron +133%
Contains more Potassium +226.2%
Contains more Copper +73.2%
Contains more Phosphorus +24.8%
Contains less Sodium -91.7%
Contains more Zinc +49.1%
Contains more Manganese +195%
Contains more Selenium +2693.8%
Equal in Magnesium - 144

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.
Kidney beans raw
Kidney beans raw
6
:
3
Wheat
Wheat
Contains more Vitamin C +∞%
Contains more Vitamin B1 +26.3%
Contains more Vitamin B2 +81%
Contains more Folate +816.3%
Contains more Vitamin B3 +227.1%
Contains more Vitamin B5 +19.9%
Equal in Vitamin B6 - 0.419
Kidney beans raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 15% 133% 51% 39% 47% 92% 296% 0% 48%
Wheat
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 Vitamin C +∞%
Contains more Vitamin B1 +26.3%
Contains more Vitamin B2 +81%
Contains more Folate +816.3%
Contains more Vitamin B3 +227.1%
Contains more Vitamin B5 +19.9%
Equal in Vitamin B6 - 0.419

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kidney beans raw
Kidney beans raw
3
:
2
Wheat
Wheat
Contains more Protein +72.4%
Contains more Other +115.2%
Contains more Fats +197.6%
Contains more Carbs +18.5%
Equal in Water - 10.94
Kidney beans raw
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Wheat
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 Protein +72.4%
Contains more Other +115.2%
Contains more Fats +197.6%
Contains more Carbs +18.5%
Equal in Water - 10.94

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kidney beans raw
Kidney beans raw
1
:
2
Wheat
Wheat
Contains less Saturated Fat -73.6%
Contains more Monounsaturated Fat +437.5%
Contains more Polyunsaturated fat +114%
Kidney beans raw
19% 10% 71%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.457 g
Wheat
26% 19% 55%
Saturated Fat: 0.454 g
Monounsaturated Fat: 0.344 g
Polyunsaturated fat: 0.978 g
Contains less Saturated Fat -73.6%
Contains more Monounsaturated Fat +437.5%
Contains more Polyunsaturated 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.
Kidney beans raw Wheat
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Kidney beans raw Wheat Opinion
Net carbs 35.11g 71.13g Wheat
Protein 23.58g 13.68g Kidney beans raw
Fats 0.83g 2.47g Wheat
Carbs 60.01g 71.13g Wheat
Calories 333kcal 339kcal Wheat
Sugar 2.23g Wheat
Fiber 24.9g Kidney beans raw
Calcium 143mg 34mg Kidney beans raw
Iron 8.2mg 3.52mg Kidney beans raw
Magnesium 140mg 144mg Wheat
Phosphorus 407mg 508mg Wheat
Potassium 1406mg 431mg Kidney beans raw
Sodium 24mg 2mg Wheat
Zinc 2.79mg 4.16mg Wheat
Copper 0.958mg 0.553mg Kidney beans raw
Manganese 1.021mg 3.012mg Wheat
Selenium 3.2µg 89.4µg Wheat
Vitamin E 0.22mg Kidney beans raw
Vitamin C 4.5mg 0mg Kidney beans raw
Vitamin B1 0.529mg 0.419mg Kidney beans raw
Vitamin B2 0.219mg 0.121mg Kidney beans raw
Vitamin B3 2.06mg 6.738mg Wheat
Vitamin B5 0.78mg 0.935mg Wheat
Vitamin B6 0.397mg 0.419mg Wheat
Folate 394µg 43µg Kidney beans raw
Vitamin K 19µg Kidney beans raw
Tryptophan 0.279mg 0.176mg Kidney beans raw
Threonine 0.992mg 0.366mg Kidney beans raw
Isoleucine 1.041mg 0.533mg Kidney beans raw
Leucine 1.882mg 0.934mg Kidney beans raw
Lysine 1.618mg 0.303mg Kidney beans raw
Methionine 0.355mg 0.221mg Kidney beans raw
Phenylalanine 1.275mg 0.681mg Kidney beans raw
Valine 1.233mg 0.594mg Kidney beans raw
Histidine 0.656mg 0.322mg Kidney beans raw
Saturated Fat 0.12g 0.454g Kidney beans raw
Monounsaturated Fat 0.064g 0.344g Wheat
Polyunsaturated fat 0.457g 0.978g Wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney beans raw 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
60%
Kidney beans raw
37%
Wheat
Minerals Daily Need Coverage Score
130%
Kidney beans raw
168%
Wheat

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 2.23g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 22mg)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $0.8)
Which food is lower in Saturated Fat?
Kidney beans raw
Kidney beans raw is lower in Saturated Fat (difference - 0.334g)
Which food is lower in glycemic index?
Kidney beans raw
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?
?
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?
?
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.

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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.