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  6. Kidney beans vs. Wheat

Kidney beans vs. Wheat — In-Depth Nutrition Comparison

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What are the differences between Kidney beans and Wheat?

  • Kidney beans is higher in Folate, Fiber, Potassium, Iron, and Vitamin B1, however, Wheat is richer in Selenium, Manganese, Vitamin B3, and Zinc.
  • Wheat's daily need coverage for Selenium is 56% more.
  • Wheat contains 12 times less Folate than Kidney beans. Kidney beans contains 130µg of Folate, while Wheat contains 11µg.

We used Beans, kidney, all types, mature seeds, cooked, boiled, without salt and Wheat, KAMUT khorasan, cooked types in this article.

Infographic

Kidney beans 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
Kidney beans
5
:
5
Wheat
Wheat
Contains more Calcium +288.9%
Contains more Iron +26.1%
Contains more Potassium +147%
Contains less Sodium -87.5%
Contains more Magnesium +14.3%
Contains more Zinc +84%
Contains more Manganese +139.5%
Contains more Selenium +2800%
Equal in Phosphorus - 147
Equal in Copper - 0.207
Kidney beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 84% 30% 60% 36% 1% 28% 72% 57% 6%
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 66% 35% 63% 15% 2% 51% 69% 135% 174%
Contains more Calcium +288.9%
Contains more Iron +26.1%
Contains more Potassium +147%
Contains less Sodium -87.5%
Contains more Magnesium +14.3%
Contains more Zinc +84%
Contains more Manganese +139.5%
Contains more Selenium +2800%
Equal in Phosphorus - 147
Equal in Copper - 0.207

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
Kidney beans
8
:
3
Wheat
Wheat
Contains more Vitamin B1 +68.4%
Contains more Vitamin B2 +93.3%
Contains more Vitamin B6 +71.4%
Contains more Folate +1081.8%
Contains more Vitamin A +∞%
Contains more Vitamin E +700%
Contains more Vitamin B3 +298.8%
Kidney beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 4% 40% 14% 11% 14% 28% 98% 0% 22%
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% 5% 0% 0% 24% 7% 44% 0% 17% 9% 0% 0%
Contains more Vitamin B1 +68.4%
Contains more Vitamin B2 +93.3%
Contains more Vitamin B6 +71.4%
Contains more Folate +1081.8%
Contains more Vitamin A +∞%
Contains more Vitamin E +700%
Contains more Vitamin B3 +298.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kidney beans
Kidney beans
3
:
2
Wheat
Wheat
Contains more Protein +51.8%
Contains more Other +60.3%
Contains more Fats +66%
Contains more Carbs +21.1%
Equal in Water - 65.18
Kidney beans
9% 23% 67%
Protein: 8.67 g
Fats: 0.5 g
Carbs: 22.8 g
Water: 66.94 g
Other: 1.09 g
Wheat
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
Contains more Protein +51.8%
Contains more Other +60.3%
Contains more Fats +66%
Contains more Carbs +21.1%
Equal in Water - 65.18

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kidney beans
Kidney beans
2
:
1
Wheat
Wheat
Contains more Polyunsaturated fat +14.4%
Contains more Monounsaturated Fat +115.4%
Equal in Saturated Fat - 0.077
Kidney beans
19% 10% 71%
Saturated Fat: 0.073 g
Monounsaturated Fat: 0.039 g
Polyunsaturated fat: 0.278 g
Wheat
19% 21% 60%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.084 g
Polyunsaturated fat: 0.243 g
Contains more Polyunsaturated fat +14.4%
Contains more Monounsaturated Fat +115.4%
Equal in Saturated Fat - 0.077

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

All nutrients comparison - raw data values

Nutrient Kidney beans Wheat Opinion
Net carbs 16.4g 23.3g Wheat
Protein 8.67g 5.71g Kidney beans
Fats 0.5g 0.83g Wheat
Carbs 22.8g 27.6g Wheat
Calories 127kcal 132kcal Wheat
Sugar 0.32g 3.07g Kidney beans
Fiber 6.4g 4.3g Kidney beans
Calcium 35mg 9mg Kidney beans
Iron 2.22mg 1.76mg Kidney beans
Magnesium 42mg 48mg Wheat
Phosphorus 138mg 147mg Wheat
Potassium 405mg 164mg Kidney beans
Sodium 1mg 8mg Kidney beans
Zinc 1mg 1.84mg Wheat
Copper 0.216mg 0.207mg Kidney beans
Manganese 0.43mg 1.03mg Wheat
Selenium 1.1µg 31.9µg Wheat
Vitamin A 0IU 4IU Wheat
Vitamin E 0.03mg 0.24mg Wheat
Vitamin C 1.2mg Kidney beans
Vitamin B1 0.16mg 0.095mg Kidney beans
Vitamin B2 0.058mg 0.03mg Kidney beans
Vitamin B3 0.578mg 2.305mg Wheat
Vitamin B5 0.22mg Kidney beans
Vitamin B6 0.12mg 0.07mg Kidney beans
Folate 130µg 11µg Kidney beans
Vitamin K 8.4µg Kidney beans
Tryptophan 0.104mg 0.051mg Kidney beans
Threonine 0.319mg 0.172mg Kidney beans
Isoleucine 0.41mg 0.22mg Kidney beans
Leucine 0.736mg 0.432mg Kidney beans
Lysine 0.607mg 0.161mg Kidney beans
Methionine 0.113mg 0.097mg Kidney beans
Phenylalanine 0.511mg 0.3mg Kidney beans
Valine 0.5mg 0.267mg Kidney beans
Histidine 0.238mg 0.147mg Kidney beans
Trans Fat 0g 0.002g Kidney beans
Saturated Fat 0.073g 0.077g Kidney beans
Monounsaturated Fat 0.039g 0.084g Wheat
Polyunsaturated fat 0.278g 0.243g Kidney beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney beans Wheat
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
19%
Kidney beans
9%
Wheat
Minerals Daily Need Coverage Score
38%
Kidney beans
61%
Wheat

Comparison summary

Which food is cheaper?
Wheat
Wheat is cheaper (difference - $0.8)
Which food is lower in Sugar?
Kidney beans
Kidney beans is lower in Sugar (difference - 2.75g)
Which food contains less Sodium?
Kidney beans
Kidney beans contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Kidney beans
Kidney beans is lower in Saturated Fat (difference - 0.004g)
Which food is lower in glycemic index?
Kidney beans
Kidney beans is lower in glycemic index (difference - 28)
Which food is richer in vitamins?
Kidney beans
Kidney beans is relatively richer in vitamins
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.

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173740/nutrients
  2. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/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.