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Kidney bean vs Wheat - In-Depth Nutrition Comparison

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Summary of differences between Kidney bean and Wheat

  • Kidney bean 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 bean.
  • Kidney bean has 9 times more Folate than Wheat . While Kidney bean 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 bean 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Kidney bean
Kidney bean
4
:
4
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%
Equal in Magnesium - 144
Kidney bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 43% 308% 100% 175% 125% 4% 77% 320%
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 132% 103% 218% 39% 1% 114% 185%
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%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Kidney bean
Kidney bean
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 bean
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 bean
Kidney bean
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 bean
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 bean
Kidney bean
1
:
2
Wheat
Wheat
Contains less Saturated Fat -73.6%
Contains more Monounsaturated Fat +437.5%
Contains more Polyunsaturated fat +114%
Kidney bean
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 most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Kidney bean 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 bean Wheat Opinion
Net carbs 35.11g 71.13g Wheat
Protein 23.58g 13.68g Kidney bean
Fats 0.83g 2.47g Wheat
Carbs 60.01g 71.13g Wheat
Calories 333kcal 339kcal Wheat
Sugar 2.23g Wheat
Fiber 24.9g Kidney bean
Calcium 143mg 34mg Kidney bean
Iron 8.2mg 3.52mg Kidney bean
Magnesium 140mg 144mg Wheat
Phosphorus 407mg 508mg Wheat
Potassium 1406mg 431mg Kidney bean
Sodium 24mg 2mg Wheat
Zinc 2.79mg 4.16mg Wheat
Copper 0.958mg 0.553mg Kidney bean
Vitamin E 0.22mg Kidney bean
Vitamin C 4.5mg 0mg Kidney bean
Vitamin B1 0.529mg 0.419mg Kidney bean
Vitamin B2 0.219mg 0.121mg Kidney bean
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 bean
Vitamin K 19µg Kidney bean
Tryptophan 0.279mg 0.176mg Kidney bean
Threonine 0.992mg 0.366mg Kidney bean
Isoleucine 1.041mg 0.533mg Kidney bean
Leucine 1.882mg 0.934mg Kidney bean
Lysine 1.618mg 0.303mg Kidney bean
Methionine 0.355mg 0.221mg Kidney bean
Phenylalanine 1.275mg 0.681mg Kidney bean
Valine 1.233mg 0.594mg Kidney bean
Histidine 0.656mg 0.322mg Kidney bean
Saturated Fat 0.12g 0.454g Kidney bean
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 bean 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 show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
60%
Kidney bean
37%
Wheat
Minerals Daily Need Coverage Score
143%
Kidney bean
100%
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 bean
Kidney bean is lower in Saturated Fat (difference - 0.334g)
Which food is lower in glycemic index?
Kidney bean
Kidney bean 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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Kidney bean - 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.