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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
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
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 43% 308% 100% 175% 125% 4% 77% 320%
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
:
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 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%
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

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
Starch g g
Fructose g g
Sugar 2.23g g Wheat
Fiber 24.9g g 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 A 0IU 0IU
Vitamin E 0.22mg mg Kidney bean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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 B12 0µg 0µg
Vitamin K 19µg µg 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
Cholesterol 0mg 0mg
Trans Fat 0g g Wheat
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

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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

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.