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Kidney bean vs Khorasan wheat - In-Depth Nutrition Comparison

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A recap on differences between Kidney bean and Khorasan wheat

  • Kidney bean is higher in Iron, Fiber, Copper, Potassium, Vitamin K, Calcium, and Vitamin B6, yet Khorasan wheat is higher in Selenium, Manganese, and Vitamin B3.
  • Khorasan wheat covers your daily Selenium needs 142% more than Kidney bean.
  • Kidney bean contains 11 times more Vitamin K than Khorasan wheat. While Kidney bean contains 19µg of Vitamin K, Khorasan wheat contains only 1.8µg.

Food varieties used in this article are Beans, kidney, all types, mature seeds, raw and Wheat, KAMUT khorasan, uncooked.

Infographic

Kidney bean vs Khorasan 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
6
:
2
Khorasan wheat
Khorasan wheat
Contains more Calcium +550%
Contains more Iron +117.5%
Contains more Phosphorus +11.8%
Contains more Potassium +248.9%
Contains more Copper +89.3%
Contains less Sodium -79.2%
Contains more Zinc +31.9%
Equal in Magnesium - 130
Kidney bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 43% 308% 100% 175% 125% 4% 77% 320%
Khorasan wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 142% 93% 156% 36% 1% 101% 169%
Contains more Calcium +550%
Contains more Iron +117.5%
Contains more Phosphorus +11.8%
Contains more Potassium +248.9%
Contains more Copper +89.3%
Contains less Sodium -79.2%
Contains more Zinc +31.9%
Equal in Magnesium - 130

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
7
:
5
Khorasan wheat
Khorasan wheat
Contains more Vitamin C +∞%
Contains more Vitamin B2 +19%
Contains more Vitamin B6 +53.3%
Contains more Vitamin K +955.6%
Contains more Vitamin A +∞%
Contains more Vitamin E +177.3%
Contains more Vitamin B3 +209.5%
Contains more Vitamin B5 +21.7%
Equal in Vitamin B1 - 0.566
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%
Khorasan wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 13% 0% 0% 142% 43% 120% 57% 60% 0% 0% 5%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +19%
Contains more Vitamin B6 +53.3%
Contains more Vitamin K +955.6%
Contains more Vitamin A +∞%
Contains more Vitamin E +177.3%
Contains more Vitamin B3 +209.5%
Contains more Vitamin B5 +21.7%
Equal in Vitamin B1 - 0.566

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kidney bean
Kidney bean
3
:
2
Khorasan wheat
Khorasan wheat
Contains more Protein +62.2%
Contains more Other +128%
Contains more Fats +156.6%
Contains more Carbs +17.6%
Equal in Water - 11.07
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
Khorasan wheat
15% 2% 71% 11% 2%
Protein: 14.54 g
Fats: 2.13 g
Carbs: 70.58 g
Water: 11.07 g
Other: 1.68 g
Contains more Protein +62.2%
Contains more Other +128%
Contains more Fats +156.6%
Contains more Carbs +17.6%
Equal in Water - 11.07

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kidney bean
Kidney bean
1
:
2
Khorasan wheat
Khorasan wheat
Contains less Saturated Fat -38.8%
Contains more Monounsaturated Fat +232.8%
Contains more Polyunsaturated fat +35.9%
Kidney bean
19% 10% 71%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.457 g
Khorasan wheat
19% 21% 60%
Saturated Fat: 0.196 g
Monounsaturated Fat: 0.213 g
Polyunsaturated fat: 0.621 g
Contains less Saturated Fat -38.8%
Contains more Monounsaturated Fat +232.8%
Contains more Polyunsaturated fat +35.9%

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 Khorasan wheat
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Kidney bean Khorasan wheat Opinion
Net carbs 35.11g 59.48g Khorasan wheat
Protein 23.58g 14.54g Kidney bean
Fats 0.83g 2.13g Khorasan wheat
Carbs 60.01g 70.58g Khorasan wheat
Calories 333kcal 337kcal Khorasan wheat
Starch 52.41g Khorasan wheat
Fructose 0.11g Khorasan wheat
Sugar 2.23g 7.84g Kidney bean
Fiber 24.9g 11.1g Kidney bean
Calcium 143mg 22mg Kidney bean
Iron 8.2mg 3.77mg Kidney bean
Magnesium 140mg 130mg Kidney bean
Phosphorus 407mg 364mg Kidney bean
Potassium 1406mg 403mg Kidney bean
Sodium 24mg 5mg Khorasan wheat
Zinc 2.79mg 3.68mg Khorasan wheat
Copper 0.958mg 0.506mg Kidney bean
Vitamin A 0IU 10IU Khorasan wheat
Vitamin A RAE 0µg 1µg Khorasan wheat
Vitamin E 0.22mg 0.61mg Khorasan wheat
Vitamin C 4.5mg 0mg Kidney bean
Vitamin B1 0.529mg 0.566mg Khorasan wheat
Vitamin B2 0.219mg 0.184mg Kidney bean
Vitamin B3 2.06mg 6.375mg Khorasan wheat
Vitamin B5 0.78mg 0.949mg Khorasan wheat
Vitamin B6 0.397mg 0.259mg Kidney bean
Folate 394µg Kidney bean
Vitamin K 19µg 1.8µg Kidney bean
Tryptophan 0.279mg 0.13mg Kidney bean
Threonine 0.992mg 0.442mg Kidney bean
Isoleucine 1.041mg 0.566mg Kidney bean
Leucine 1.882mg 1.112mg Kidney bean
Lysine 1.618mg 0.416mg Kidney bean
Methionine 0.355mg 0.251mg Kidney bean
Phenylalanine 1.275mg 0.772mg Kidney bean
Valine 1.233mg 0.687mg Kidney bean
Histidine 0.656mg 0.379mg Kidney bean
Trans Fat 0g 0.005g Kidney bean
Saturated Fat 0.12g 0.196g Kidney bean
Monounsaturated Fat 0.064g 0.213g Khorasan wheat
Polyunsaturated fat 0.457g 0.621g Khorasan wheat
Omega-3 - ALA 0.048g Khorasan wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney bean Khorasan 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
36%
Khorasan wheat
Minerals Daily Need Coverage Score
143%
Kidney bean
88%
Khorasan wheat

Comparison summary

Which food is lower in Sugar?
Kidney bean
Kidney bean is lower in Sugar (difference - 5.61g)
Which food is lower in Saturated Fat?
Kidney bean
Kidney bean is lower in Saturated Fat (difference - 0.076g)
Which food is lower in glycemic index?
Kidney bean
Kidney bean is lower in glycemic index (difference - 18)
Which food is richer in minerals?
Kidney bean
Kidney bean is relatively richer in minerals
Which food contains less Sodium?
Khorasan wheat
Khorasan wheat contains less Sodium (difference - 19mg)
Which food is cheaper?
Khorasan wheat
Khorasan wheat is cheaper (difference - $1.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Khorasan wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169743/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.