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  6. Kidney beans raw vs. Wheat gluten

Kidney beans raw vs. Wheat gluten — In-Depth Nutrition Comparison

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How are Kidney beans raw and Wheat gluten different?

  • Kidney beans raw is higher in Folate, Fiber, Copper, Vitamin B1, Potassium, Iron, Vitamin B6, Magnesium, and Phosphorus, however, Wheat gluten is richer in Selenium.
  • Daily need coverage for Folate from Kidney beans raw is 99% higher.

Beans, kidney, all types, mature seeds, raw and Vital wheat gluten are the varieties used in this article.

Infographic

Kidney beans raw vs Wheat gluten 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
9
:
1
Wheat gluten
Wheat gluten
Contains more Iron +57.7%
Contains more Magnesium +460%
Contains more Phosphorus +56.5%
Contains more Potassium +1306%
Contains less Sodium -17.2%
Contains more Zinc +228.2%
Contains more Copper +426.4%
Contains more Selenium +1140.6%
Equal in Calcium - 142
Kidney beans raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 308% 100% 175% 125% 4% 77% 320% 134% 18%
Wheat gluten
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 195% 18% 112% 9% 4% 24% 61% 0% 217%
Contains more Iron +57.7%
Contains more Magnesium +460%
Contains more Phosphorus +56.5%
Contains more Potassium +1306%
Contains less Sodium -17.2%
Contains more Zinc +228.2%
Contains more Copper +426.4%
Contains more Selenium +1140.6%
Equal in Calcium - 142

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
9
:
0
Wheat gluten
Wheat gluten
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin K +∞%
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 gluten
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% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kidney beans raw
Kidney beans raw
3
:
2
Wheat gluten
Wheat gluten
Contains more Carbs +335.2%
Contains more Water +43.3%
Contains more Other +283%
Contains more Protein +218.7%
Contains more Fats +122.9%
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 gluten
75% 2% 14% 8%
Protein: 75.16 g
Fats: 1.85 g
Carbs: 13.79 g
Water: 8.2 g
Other: 1 g
Contains more Carbs +335.2%
Contains more Water +43.3%
Contains more Other +283%
Contains more Protein +218.7%
Contains more Fats +122.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kidney beans raw
Kidney beans raw
1
:
2
Wheat gluten
Wheat gluten
Contains less Saturated Fat -55.9%
Contains more Monounsaturated Fat +143.8%
Contains more Polyunsaturated fat +77.2%
Kidney beans raw
19% 10% 71%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.457 g
Wheat gluten
22% 13% 65%
Saturated Fat: 0.272 g
Monounsaturated Fat: 0.156 g
Polyunsaturated fat: 0.81 g
Contains less Saturated Fat -55.9%
Contains more Monounsaturated Fat +143.8%
Contains more Polyunsaturated fat +77.2%

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 gluten
Lower in Sugar ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Kidney beans raw Wheat gluten Opinion
Net carbs 35.11g 13.19g Kidney beans raw
Protein 23.58g 75.16g Wheat gluten
Fats 0.83g 1.85g Wheat gluten
Carbs 60.01g 13.79g Kidney beans raw
Calories 333kcal 370kcal Wheat gluten
Sugar 2.23g 0g Wheat gluten
Fiber 24.9g 0.6g Kidney beans raw
Calcium 143mg 142mg Kidney beans raw
Iron 8.2mg 5.2mg Kidney beans raw
Magnesium 140mg 25mg Kidney beans raw
Phosphorus 407mg 260mg Kidney beans raw
Potassium 1406mg 100mg Kidney beans raw
Sodium 24mg 29mg Kidney beans raw
Zinc 2.79mg 0.85mg Kidney beans raw
Copper 0.958mg 0.182mg Kidney beans raw
Manganese 1.021mg Kidney beans raw
Selenium 3.2µg 39.7µg Wheat gluten
Vitamin E 0.22mg 0mg Kidney beans raw
Vitamin C 4.5mg 0mg Kidney beans raw
Vitamin B1 0.529mg 0mg Kidney beans raw
Vitamin B2 0.219mg 0mg Kidney beans raw
Vitamin B3 2.06mg 0mg Kidney beans raw
Vitamin B5 0.78mg 0mg Kidney beans raw
Vitamin B6 0.397mg 0mg Kidney beans raw
Folate 394µg 0µg Kidney beans raw
Vitamin K 19µg 0µg Kidney beans raw
Tryptophan 0.279mg Kidney beans raw
Threonine 0.992mg Kidney beans raw
Isoleucine 1.041mg Kidney beans raw
Leucine 1.882mg Kidney beans raw
Lysine 1.618mg Kidney beans raw
Methionine 0.355mg Kidney beans raw
Phenylalanine 1.275mg Kidney beans raw
Valine 1.233mg Kidney beans raw
Histidine 0.656mg Kidney beans raw
Saturated Fat 0.12g 0.272g Kidney beans raw
Monounsaturated Fat 0.064g 0.156g Wheat gluten
Polyunsaturated fat 0.457g 0.81g Wheat gluten

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney beans raw Wheat gluten
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
0%
Wheat gluten
Minerals Daily Need Coverage Score
130%
Kidney beans raw
68%
Wheat gluten

Comparison summary

Which food is lower in Sugar?
Wheat gluten
Wheat gluten is lower in Sugar (difference - 2.23g)
Which food is cheaper?
Wheat gluten
Wheat gluten is cheaper (difference - $1.2)
Which food contains less Sodium?
Kidney beans raw
Kidney beans raw contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Kidney beans raw
Kidney beans raw is lower in Saturated Fat (difference - 0.152g)
Which food is lower in glycemic index?
Kidney beans raw
Kidney beans raw is lower in glycemic index (difference - 42)
Which food is richer in minerals?
Kidney beans raw
Kidney beans raw is relatively richer in minerals
Which food is richer in vitamins?
Kidney beans raw
Kidney beans raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 gluten - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168147/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.