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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.

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Kidney bean vs Wheat infographic
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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
Contains more Iron +133%
Contains more Calcium +320.6%
Contains more Potassium +226.2%
Contains more Copper +73.2%
Contains more Zinc +49.1%
Contains more Phosphorus +24.8%
Contains less Sodium -91.7%
Equal in Magnesium - 144
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 308% 43% 125% 100% 320% 77% 175% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 132% 11% 39% 103% 185% 114% 218% 1%
Contains more Iron +133%
Contains more Calcium +320.6%
Contains more Potassium +226.2%
Contains more Copper +73.2%
Contains more Zinc +49.1%
Contains more Phosphorus +24.8%
Contains less Sodium -91.7%
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
:
3
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
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 15% 0% 5% 0% 133% 51% 39% 47% 92% 0% 48% 296%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 105% 28% 127% 57% 97% 0% 0% 33%
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

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
60
Kidney bean
37
Wheat
Mineral Summary Score
143
Kidney bean
100
Wheat

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
141%
Kidney bean
82%
Wheat
Carbohydrates
60%
Kidney bean
71%
Wheat
Fats
4%
Kidney bean
11%
Wheat

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney bean Wheat
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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.

All nutrients comparison - raw data values

Nutrient Kidney bean Wheat Opinion
Calories 333 339 Wheat
Protein 23.58 13.68 Kidney bean
Fats 0.83 2.47 Wheat
Vitamin C 4.5 0 Kidney bean
Carbs 60.01 71.13 Wheat
Cholesterol 0 0
Vitamin D 0 0
Iron 8.2 3.52 Kidney bean
Calcium 143 34 Kidney bean
Potassium 1406 431 Kidney bean
Magnesium 140 144 Wheat
Sugar 2.23 Wheat
Fiber 24.9 Kidney bean
Copper 0.958 0.553 Kidney bean
Zinc 2.79 4.16 Wheat
Starch
Phosphorus 407 508 Wheat
Sodium 24 2 Wheat
Vitamin A 0 0
Vitamin E 0.22 Kidney bean
Vitamin D 0 0
Vitamin B1 0.529 0.419 Kidney bean
Vitamin B2 0.219 0.121 Kidney bean
Vitamin B3 2.06 6.738 Wheat
Vitamin B5 0.78 0.935 Wheat
Vitamin B6 0.397 0.419 Wheat
Vitamin B12 0 0
Vitamin K 19 Kidney bean
Folate 394 43 Kidney bean
Trans Fat 0 Wheat
Saturated Fat 0.12 0.454 Kidney bean
Monounsaturated Fat 0.064 0.344 Wheat
Polyunsaturated fat 0.457 0.978 Wheat
Tryptophan 0.279 0.176 Kidney bean
Threonine 0.992 0.366 Kidney bean
Isoleucine 1.041 0.533 Kidney bean
Leucine 1.882 0.934 Kidney bean
Lysine 1.618 0.303 Kidney bean
Methionine 0.355 0.221 Kidney bean
Phenylalanine 1.275 0.681 Kidney bean
Valine 1.233 0.594 Kidney bean
Histidine 0.656 0.322 Kidney bean
Fructose

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.