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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

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
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 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%
~equal in Magnesium ~144mg

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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 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 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%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.419mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 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 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
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 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 -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.
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 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?

ok
ok
is better in case of low diet
Kidney beans raw Wheat
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
56%
Kidney beans raw
34%
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.